My conjugal visit

[Hamburgerfan]

box squat
6x2 @ 375 + purple bands
1x1 @ 425 + purple bands
1x1 @ 465 + purple bands
1x1 @ 505 + purple bands
1x1 @ 525 + purple bands

sumo deadlift
8x1 @ 465 + 35 lbs chain - belted up this weak

reverse hyper
5x15 @ 170

pinch grip deadlift
up to 1x3 @ 115

spread eagle situps
4x10 @ 12

[tersh]

I am always like "dang" when I read your log, man.

[Wilhelm]

I am always like "dang" when I read your log, man.

This.
I never know what to say.
Dang just about covers it though.

[Hamburgerfan]

Thanks guys. Just trying to keep moving.

bench press
9x3 @ 175 + red bands
1x1 @ 195 + red bands
1x1 @ 215 + red bands
1x1 @ 235 + red bands
1x1 @ 255 + red bands

DB bench press
2x20 @ 65s

elbows out DB extension
6x10 @ 40s

landmine row
1x15 @ 105
1x15 @ 120
1x15 @ 135
1x15 @ 150
1x15 @ 165

reverse DB fly
4x15 @ 20s

[Hamburgerfan]

snatch grip deadlift
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 455
1x1 @ 485
1x1 @ 510 - 5 lb PR. took two small steps back at lockout

front squat
1x3 @ 135
1x3 @ 185
1x3 @ 225
1x3 @ 275
1x3 @ 295
1x3 @ 305 - this is legitimately close to the limit of how much weight I can keep on my shoulders. I really suck at these.

reverse hyper
1x10 @ 110
1x10 @ 200
2x10 @ 290

DOH lockout
up to 1x3 @ 370

side bends in power rack
1x10 @ 135 each side
1x10 @ 145 each side

GHR
1x43 @ BW

[Hamburgerfan]

floor press - medium grip (thumbs length from smooth)
1x5 @ 165
1x3 @ 195
1x2 @ 225
1x1 @ 265
1x1 @ 295
1x1 @ 310
1x1 @ 325
1x1 @ 335

JM press
1x5 @ 135
1x5 @ 155
1x5 @ 175
1x5 @ 185
1x5 @ 195
1x5 @ 205
1x5 @ 215

low incline DB extension
5x10 @ 35s

barbell row from low pins
4x10 @ 185

KB lateral raise
4x15 @ 17s

[Hamburgerfan]

box squat
10x2 @ 405 - 45 seconds rest. Decided to try a high bar position. Tried to keep all other aspects of technique the same. The bar didn't move quite as fast as I wanted, but it stayed consistent despite the short rest periods. I'll keep this up for the duration of this three week wave, and work up to a heavy double on the third week to test my strength with the different bar position. If it goes well I may experiment further. I don't think it's as efficient, but it's very nice not to have any shoulder or wrist pain.

deadlift
10x1 @ 300 + red bands - no belt, 30 seconds rest

GHR w/ medicine ball over head
1x15 @ 4
1x12 @ 4
3x10 @ 4 - does not take much weight for these to get very hard

reverse hyper
4x15 @ 250

situps
2x15 on floor
2x15 on GHR

[Hamburgerfan]

bench press
6x6 @ 235 - 60 seconds rest

decline DB press
2x15 @ 75s

elbows out DB tricep extension
6x10 @ 35s

meadows row
3x15 @ 90, 1x10 @ 105

seated DB power clean
3x20 @ 20s

DB curl
2x20 @ 20s

did everything in about 45 minutes

[Hamburgerfan]

SSB low box squat
1x5 @ 245
1x3 @ 295
1x2 @ 335
1x1 @ 385
add belt
1x1 @ 435
1x1 @ 465
1x1 @ 495
1x1 @ 505

SSB good morning squat - same box
1x6 @ 135
add belt
1x6 @ 225
1x6 @ 275
1x6 @ 315 - pretty sure I haven't done these before. I like them. felt very natural to me for such a weird movement. I think I'll go quite heavy on these in due time.

GHR deadlift
1x10 @ 75
3x10 @ 95

DOH fat bar lockout
up to 1x1 @ 255 w/ 5 count hold

reverse hyper
4x15 @ 270

GHR situps
4x15 @ 18

[Hamburgerfan]

bench press w/ shoulder saver pad (~2 board)
1x5 @ 185
1x3 @ 215
1x2 @ 255
1x1 @ 295
1x1 @ 325
1x1 @ 350
1x1 @ 370
1x1 @ 380 - ties my PR here. This was a grind

JM press
1x6 @ 135
1x6 @ 155
1x6 @ 175
1x6 @ 195
1x6 @ 220 - short rests until the last set

incline DB tricep extension
6x10 @ 40s

barbell row from low pins
4x10 @ 195

KB lateral raise
4x15 @ 20s

[Hamburgerfan]

box squat
10x2 @ 425 - 45 seconds rest

deadlift
10x1 @ 330 + red bands - 30 seconds rest

GHR w/ medicine ball over head
2x15 @ 6
1x12 @ 6
2x10 @ 6

GHR situps w/ medicine ball behind head
4x12 @ 6

Reverse hyper drop set
1x10 @ 380
1x10 @ 335
1x10 @ 290
1x10 @ 235
1x10 @ 180
1x10 @ 125
1x10 @ 70
1x10 @ 35

little rest

[Hamburgerfan]

bench press
8x8 @ 205

flat DB press
2x15 @ 60s

elbows out DB extension
6x10 @ 40s

meadows row
4x10 @ 115

seated DB power clean
60 total reps @ 25s

[Hamburgerfan]

Low rack pull
1x5 @ 315
1x3 @ 375
1x2 @ 435
1x1 @ 495
add belt
1x1 @ 560
1x1 @ 590
1x1 @ 625 - 5 lb PR

SSB good morning squat - low box
1x6 @ 225
1x6 @ 285
1x6 @ 345

GHR deadlift
2x10 @ 95
2x10 @ 115

DOH lockout
up to 1x1 @ 410 - 5 lb PR

GHR situp
4x10 @ 35

band leg curl
4x20 @ purple band

[Hamburgerfan]

Spent some time fucking around after my last meet, but no more. Signed up for APF equipped nationals in june (equipped includes raw+wraps). Top three in each weight class qualifies for WPC worlds in orlando. That'd be kinda cool.

bench press
9x3 @ 170 + red bands

flat DB press
2x15 @ 75s

elbows out extension
5x12 @ 40s

lat pulldown
4x15 @ 180

rear delt DB fly
3x20 @ 15s

decline situps
3x20 @ BW

[Hamburgerfan]

low box squat w/ manta ray
1x5 @ 245
1x3 @ 295
1x2 @ 335
1x1 @ 385
1x1 @ 435
1x1 @ 465
1x1 @ 495
1x1 @ 510

seated good morning
1x5 @ 225
1x5 @ 235
1x5 @ 255

DOH fat bar lockout
up to 1x3 @ 270

banded GHR
3x12 @ red band

weighted GHR situps
4x10 @ 35

reverse hyper
3x15 @ 350

[Hamburgerfan]

band good morning
4x25 @ gray band

planks
3x1 minute

band pull aparts
1x100 @ red band

[Hamburgerfan]

bench press + red band
1x5 @ 165 + red band
1x3 @ 195 + red band
1x2 @ 225 + red band
1x1 @ 265 + red band
1x1 @ 295 + red band
1x2 @ 300 + red band

close grip pin press
1x5 @ 295
1x5 @ 305
1x5 @ 315

rolling DB extension
4x10 @ 55s

seated overhead band extension
1x100 @ red band

barbell row
5x6 @ 225

seated DB power clean
3x20 @ 20s

reverse hyper
2x20 @ 140

[tersh]

Have some sense of what total you'd need to hit for top 3?

[Hamburgerfan]

Judging by last years results, my odds are good. The meet is in a different state than it was last year though, so that makes it harder to predict.

[Hamburgerfan]

parallel box squat
10x2 @ 310 + green bands

conventional deadlift
10x1 @ 300 + red bands

reverse hyper
4x20 @ 210

band leg curl
1x25 @ dark purple band
2x20 @ dark purple band

side bend
4x10 @ 80 - each side