Congrats!!

Luke worked up to his planned opener 650 then jumped to a pr 725 and just missed it at the top due to hitting the rack.

Shack tried to work in his new shirt but after a bunch of attempts we finally switch him back to his old shirt and he smoked 625 which i think is a 20lb pr for him.

Travis Bell is breaking in his new Overkill shirt and worked up to a 765 2 board.

Tony B hit 765 and then jumped to 855 but missed it at the top. Tony’s weight is down right now and the shirt seemed a little big to me.

I finished up with the following

Close Grip bench – 315 x 3 sets x 5 reps

Overhead Dumbbell Extensions – 60×10 65×10 70×10 75×10 85×10

Face Pulls – 3×20

Box Squat

150 + blue, green, purple 1×1
260 + blue, green, purple 1×1
350 + blue, green, purple 1×1
breifs on
460 + blue, green, purple 1×1
Suit on straps down
550 + blue, green, purple 1×1
660 + blue, green, purple 1×0
660 + blue, green, purple 1×1 – 60lb pr

Didn’t sit back on the first one and hips shot forward coming off the box. Managed to get my head out my ass and come back and hit it. Jake Anderson from Gorrlia Squad trained with me and worked up to 460 + blue, green, purple for 3×1 raw which is pretty sick. He’s on about moving up here the end of the month and I seriously hope he does. Jake will go 2500 his next meet you mark my word.

Everyone else deadlifted. Muscle Insider magazine was in the gym so was talking to them and forgot to ask everyone what they did.

After squats i finished up with glute hams, reverse hypers and heavy abs.

With Luke, Louie and Hoff heading down to TN for their meet that left 2 groups at the gym.

Tony B and Matt Smith did Box Squats with blue band. This is week 1 or their 3 week wave and I believe they did 5-6 sets x2 with 585.

Everyone else did box squat with chains and as it was the last week of their wave worked up to a heavy single. T-Baggins hit 7 plates, Nutter did 635 and Billy 545

Giant Foam Block bench

135 1×5
225 1×5
315 1×5
405 1×3
495 1×1
585 1×1
675 1x 1
775 1×1

Travis Bell hit 820, Shack hit 825 and Tony B hit 830 (i think)

After this i believe i did incline dumbbell and a bunch of triceps work but can’t exactly remember so instead of making crap up i’ll end it here.

Typically on a deload day we perform assistance exercises only, keeping the reps high and the weight light.

Plyo Swing Leg Press - 3×20-30

Glute Ham Raise – 3×10

Lying Leg Curls w/ankle weights – 2×50

Seated Straight Leg Deadlift – 3×10

These are done on a row machine and you basically perform a SLD from the seated position.

Reverse Hypers – 3×10

Foam Roll Sit Ups – 3×20

Matt Smith, Tony Bolognone, Shack and Shawn Nutter performed rack pulls from pin 5 up to a single.

Tony finished with the biggest pull 965

Tony Bolognone pulling 965 lbs

They finished up with Reverse Hypers and heavy abs.

Amy and Bob do thier own thing usually, today they were doing reverse purple band presses, after that i have no idea what they did.

Freddy couldn’t make it in today so that left the 4 of us.

Speed Bench
bar + dbl mini’s 2×3
95 + dbl mini’s 2×3
135 + dbl mini’s 2×3
185 + dbl mini’s 4×3
205 + dbl mini’s 4×3
235 + dbl mini’s 1×3

Hoff and Luke did sets with 205 & 235 finishing with 325. Last week Hoff had me change my set up so i focused on technique and speed over weight today.

Decline Bench
225 1×10
315 1×15
405 1×8

Not exactly sure what everyone else hit, i know Luke beat me on reps with 315 but I came out on top with 405.

Fat bar pushdowns 3×15-20

After this we all split up and did our own thing. I finished off with the following…

Seated fly’s

100 1×15
120 1×15
140 1×12

WheelFarrow Shrugs – 2×50

Group 1 – Shawn Nutter, Billy Mimnaugh, T-Baggins

Box Squat w/ Buffalo Bar

Bar + 5 chains per side 1×2
135 + 5 chains per side 1×2
225 + 5 chains per side 1×2
315 + 5 chains per side 1×2
405 + 5 chains per side 7×2
495 + 5 chains per side 1×2

Billy stayed at 405 for all sets and lowered his box height on every set. Despite being the stiffest human being I have ever met he still is bull strong and actually looked much better this week than last. T-Baggins looked fast as always, he should squat 900 come April if he can get his head right. Nutter is coming back from a few months away and is picking up right where he left off.

Group 2 – Matt Smith & Myself (AJ Roberts)

Box Squat w/ Buffalo Bar

Bar + 5 chains per side 1×2
135 + 5 chains per side 1×2
225 + 5 chains per side 1×2
315 + 5 chains per side 1×2
405 + 5 chains per side 6×2
495 + 5 chains per side 2×2

This may have been the fastest squat session ever as Matt and I went back to back. Needless to say I had a pretty nice back pump after this and was happy that there was one more group to run through the monolift before I had to go deadlift.

Group 3 – Tony Bolognone + Luke Edwards

Box Squat w/ Buffalo Bar

Bar + green band 1×2
135 + green band 1×2
225 + green band 1×2
315 + green band 1×2
405 + green band 6×2

After squatting everyone usually breaks off and does whatever they need to do to bring up their weaknesses. This is typically different for everyone. Here is what I did…

Speed Pulls standing on 2″ mat

135 2×1
225 2×1
315 2×1
405 6×1

45 back Raise – 3×20

Standing Dumbbell Row

75 1×15
85 2×10-12

Seated Chest Supported Row

200 + purple band 1×10
290 + purple band 1×10
380 + purple band 1×12

Seated Curls – 3×10

Some of the other guys did rack pulls against purple bands, lying leg curls w/ankle weights for 200 reps, reverse hypers, glute hams, standing abs.

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