LIGHT BENCH

Monday
week? day?

shoulders

BENCH PRESS
45x8, 95x5, 135/185/225/275/275/275/315/315/315x3
*three triples at 70%, three triples at 80%... good technique work

FACE PULL
4 sets of 10

TRICEPS PRESSDOWNS
5 sets of 10
*20 seconds rest

MINIBAND PULL APARTS
2 sets @ 30 seconds

ELLIPTICAL INTERVALS
4 rounds:
30 seconds @100%, slow long enough to catch my breath
*took about 15 minutes
*got this one from Kiefer John


Mens Sana in Corpore Sano

SQUAT/BENCH with VIDEO

Friday
week? day?

shoulders
hips

SSB SQUAT
up to
390/390/390x2
*this thing was WEIRD as you can see in the video

SLINGSHOT BENCH PRESS
up to
365/405x2, 425/445x1
*got out of the groove on the last one... also had a hammy cramp

Mens Sana in Corpore Sano

SQUAT/BENCH

Monday
week? day?

shoulders
hips

SQUAT
45x5, 135/225x2, 315/405/455/505/505x1
*first 505 was a touch high so I took it again

BENCH PRESS
45x5, 135x3, 185/225/275/315/365/390x1
*5 lbs PR

Not much... but it's a PR. :)


Mens Sana in Corpore Sano

BOX SQUAT

Saturday
week? day?

shoulders
hips

BOX SQUAT
*1" high
45/135/225/315/405/455/455x3

STANDING ABS
*2 doubled minis
3 sets of 10

TABATA
3 rounds (20 on, 10 off)

Right hip was a little tight. Gonna get on the foam roller tomorrow and get some good stretching in.


Mens Sana in Corpore Sano

BENCH PRESS (PR)

Thursday
week ? day ?

shoulders
hips

BENCH PRESS
45/45x3, 135x3, 185/225/275/315/365x1, (added slingshot) 405/435/465x1
*10 lbs slanger PR

TRICEPS PRESSDOWNS
10,8,6,4,4,4,4
*couldn't do a lot of reps per set as it was irritating my elbows


Mens Sana in Corpore Sano

SQUAT

Tuesday
week ? day ?

shoulders
hips

SQUAT
45/45x5, 135/225/315/365/405/455/495/495x2
*these were tough

TABATA
3 rounds (20s on, 10s off)
*last night was a bit too much for me, so I'm gonna go with 3 rounds for awhile and then move up to 4.


Mens Sana in Corpore Sano

LIGHT BENCH

Monday
week ? day ?

shoulders
hips

BENCH PRESS
worked up to
275x5, 295x4, 315/315/315x3

*no bench assistance work today... the above was enough for me

TABATAS
4 rounds (20s on, 10s off) on the elliptical


Mens Sana in Corpore Sano

SQUAT

Saturday
week ? day ?

shoulders
hips

SQUAT
up to 495 x 1

POWERSQUAT GM
10 reps @ 4 plates
10 reps @ 6 plates
10 reps @ 8 plates

My left outer hamstring was sorta going numb on the last two sets, so I shut it down early on the squats. I thought getting some reps in on the GM would help, but I don't think it did. Gonna work on my left glue/piriformis area tomorrow.


Mens Sana in Corpore Sano