endymion88’s BodyBlog

maxed out bench hit 255 easily 260 had a bit of stall until i tightened grip, took a hit of ammonia nailed 270 easily then got 275. am confident i would have gotten 280 if i didn’t have some rotator cuff pain.

8 sets of jm presses 135 x 6 ntf

4 sets bent over rows 185×6 worked up and ntf

rear delt raises 25×15x15×15

green band standing abs 3 sets of 20

starting off with below parallel arch back goodmornings worked up 225×3 235×3 245×3 255xsingle 265×2 singles, 275×1

9 inch box squat 220×5 <wow hip involvement owwwww>225×5 again ntf <it stretched out some less tightness, and one last set of 5

glute ham raises on floor (still only able to do partials but 7 reps at partial x 3 sets i love how these make me want to pass out more than heavy deadlifts.

bodyweight reverse hyperextensions off inclined bench 3 sets 10 reps

standing abs with green band, 22-20-20

oblique side bends 65 lbl bell 10×10x10

training now is dedicated to raising my sumo deadlift for the most part.

155 at 3 reps at 7 sets with 30 lbls chain

then did a single at 225 235 and 2 singles at 245 all with pauses on chest (also i finally figured out leg drive a little better so my ass stays on bench)

incline press medium grip 135×6 155×6 190×6

jm press bar x10 65×10 75×10 85×10 95×10 105×10

wide grip bent over barbell row 95×8 125 x 8 145×8 155×8

green band shrugs x 20 x 20 x 20

learning the leg drive today really was an accomplishment for me.  the volume was lower on assistance work due to next weeks test out in bench for some online weightlifting comp.

well i started off in a slump with my box squats feeling a bit slow but things shape up.  well here it is.

box squat 2inches below parallel 270 x 2×9 +chains

speed pulls sumo(first time pulling solo) started at 370 for singles added chains did about 3 more singles then felt the urge to go heavy and ended up with 535 for a single (i know i could have psyched up for another 5-10 lbls)

did three or four sets of glute ham raises

3 sets side bends

3 sets leg raises

i was super pumped about my pr in an exercise i’ve never done before since it smoked my old conventional deadlift.

2 board press -315 singles

flat dumbell press 2 sets of 20 at 55 lbl bells (near failure)

rear delt raises 25 lbls x 20 x 3 sets (ntf)

green band pulldowns 3 sets of 8 with band doubled up (ntf)

laying tricep extensions 35lbls x 30×25x20

ez curl bar standing curls 90×8 105×8 115×8 125×11

was a decent lift not the best not the worst.  am looking forward to some extra grip,ab, and hamstring work tonight. until then word to your mother.