Missed a couple days, spent Saturday and Sunday training with Mark Bell and his guys at his Super Training gym:
Saturday
Lower Body DE
Did a few free-squat sets as a warmup since I rolled in a couple minutes late, thought lifting started @9 instead of 8:30am
Box Squat w/ avg bands (no idea what box height, parallel-ish)
145x2 (barely, the first set practically stapled me to the box)
55(empty bar) x2
3x105x2
5x145x2 (much better than the first set)
Sumo SLDL
135x5
185x5
225x2
245x1
2x225x2
GHR (the real one, not a bastardized version, thank you Mr. Bell)
a bazillion sets of 5 since I don't have a real one @ Golds
Chest-Supported Rows
4x45x10
First, a big thanks to Steve and the rest of the guys for tolerating my pussy squats in with their group. I learned a few things during speed work today:
-an 8ft squat bar is harder for me to center than a 7ft bar, I couldn't find the damn rings the first couple sets
-there is a shitload more tension on green bands when you're used to using purples
-it's a bad idea to keep your hands near the monolift hooks when you rack the bar, I have battle damage on my hand to prove it
-it's motivating and embarrassing at the same time to be substantially the weakest lifter in a gym like that
-Gold's sucks
Sunday
Upper Body DE
Bench Press
45x10
95x10
135x3
added 1 chain/side
135x3
up to 2 chains/side
135x3
back down to 1 chain/side
2x135x3
back up to 2 chains/side
4x135x3
Incline Kettlebell Press
16kg x12
2x20kg x12
Rope Pressdown w/ mini band attached to top of machine
3x60x5
Face Pull w/ mini band again
3x60x12
Situps on GHR
4x25x10
First time with chains, it's an interesting dynamic compared to bands. I like it, I'll have to see how I can bring that shit into Gold's and not have it stolen like everything else.