Better then yesterday

[bull.dogz]

Bench - Paused
45x10, 65 2x5, 85x5, 115x3, 125x3
135# 6x3
My butt's coming up a little on the drive so need to work on that but otherwise it was a good bench day. Last set actually felt the best, no struggle with that 3rd rep.

1 Board
135 3x5

Close grip
110 3x6

Superset: 3x10
Flyes - red band
DB rows w/53# kb
Skullcrushers 45#

Low back was really tight today but overall a good day.

[bull.dogz]

Deadlifts on 1"
45x10, 135 2x5, 165x5, 185x5, 205x3, 225x3, 240x3
250 6x3

Sumo blocks
230 3x5

Front squats
45 2x5, 75x5, 95x4, 115x4, 135x4, 155x4
180 4x4 (accidentally did 185 on the first set, mad math skills)

Bent rows
135 6x5 (belt and straps)
GHR's 6x5 (with box)
Planks 6x30s w/45#

Time: 2 hours
No sprints today, got some kind of a strain going with my left knee/hammie. I'll do something tomorrow.

[bull.dogz]

Bench
45x5, 45x10, 75x5, 75x5, 95x5, 115x3
130 6x3

One board
130 3x5

Close grip
105 3x6

3x10:
Flyes (red band)
DB rows 45#
Skull crushers 45#

[bull.dogz]

[bull.dogz]

Warm up: pull aparts/ hip circle/good mornings

Squats:
45x2x5, 135x2x5, 155x5, 175x3
195 6x3

Paused squats:
165 3x5

Hip thrusts:
150 3x8

T-bar (single arm) w/45# - 3x10
Split squat w/35# db - 3x10
Toes2Bar - 30
Pullups w/red band - 6x5

W/out time: 1:05 (included warm up)

Sprints 10x50m

[bull.dogz]

Not a good day. Blah.

[bull.dogz]

[bull.dogz]

[bull.dogz]

Really fast warm up tonight since I had to coach.

Bench (paused)
45x5, 65x5, 85x5, 105x3
6x3 @ 120
The first few sets I was kind of all over the place. More arch meant I was touching lower on my chest (if you can even call it my chest anymore) and coming up I was pushing forward (towards my feet) instead of back.

1 board
3x5 @ 120

Close grip
3x6 @ 95

Superset (3x10):
Flyes - red band
DB rows - 35#
Skullcrushers

Workout time: 45min

I was all sweaty and out of breath at the end. It was like doing CrossFit.

[bull.dogz]

Hip circle ~ pullaparts ~ band good mornings w/hip circle (grn band)

Deadlifts (forgot to do deficits, too busy talking)
6x3 @ 235
w/up: 135x5,5; 155x5, 175x5, 205x3, 225x3

Sumo block pulls
3x5 @ 215
Felt good on my back and easy today

Front Squats
4x4 @ 165
w/up 95x4, 115x4, 135x4
Felt heavy and slow, no bounce at all

Bent rows w/95# 3x10
GHR's - 10, 10, 5, 5
Planks w/45# - 6x30s

Workout time: 1:30:26
Included warm ups w/weights.

30 sprints wasn't going to happen. I'd die after about 8. This ended up sucking just as bad.

5 sets:
40m Prowler push 155#
40m Sprints - turned into a walk after 2
40m Sled pulls 90#

[bull.dogz]

[bull.dogz]

Just a few lifts from today's workout.

[bull.dogz]

Warmed up with the hip circle, good mornings and pullaparts

Squat 6×3 @ 180

Paused squats 3×5 @ 150

Hip thrusters 3×8 @ 135

Tbar rows – 3×10 w/75#

Split Squats – 3×10 w/30#db

Toes2Bar – 3×10

I’m going to be so sore tomorrow.

[bull.dogz]

I did it yesterday. Took home gold for the open and gold for masters. Set a USPA state record for raw/masters in all 3 lifts and I didn't miss 1 single lift. These are the last 3 lifts which were all pr's for me.

[bull.dogz]

3 weeks out from my meet. Accidentally pulled 305 today. Only Asian that can't add. :/