My conjugal visit

[Hamburgerfan]

Pin press - hole 4.
175x5
205x3
235x2
275x1
305x1
325x1
345x1

close grip incline floor press
135x6
165x6
185x6
195x6
135x15

super set w/

chinups
BWx6+6+6+6+6

elbows out DB extension
45sx10+10+10+10

lateral raise w/ cannonball handle attachment
10x15+15+15

[Hamburgerfan]

Parallel box squat w/ average bands
325x2 - 10 sets

Sumo deadlift
395x1 -11 sets

GHR
BWx20+20

SSB Walking good morning
45x20
65x20

GHR sit-ups
BWx25+25

[Hamburgerfan]

fat bar bench press + doubled mini bands
170x3 - 10 sets

incline DB press
65sx15+15

rolling DB extension
35sx20+20

t-bar row
155x15
180x15
205x15

seated KB clean
18sx25+25

[cgeorg]

SSB Walking good morning
45x20
65x20

??

[Hamburgerfan]

A good morning done with one foot in front of the other, in an alternating fashion while moving. Similar to walking lunges.

[Hamburgerfan]

2" deficit deadlift
265x5
315x3
365x2
415x1
465x1
495x1
525x1

SSB pin GM
225x6
255x6
285x6
315x6

KB swing
88x15+15+15

decline situps with barbell
45x12
55x12
65x12

[Hamburgerfan]

rode 20 miles

[Hamburgerfan]

Yesterday
Gym closed early for columbus day so I couldn't lift. Rode 9 miles.

Today
floor press
175x5
215x3
245x2
285x1
315x1
335x1 - slowed near the lockout so I took a small jump for the next set
345x1 - easier
355x1 - PR

fat bar incline press
115x6
145x6
165x6
185x6
205x5

elbows out DB extension
50sx10 - 5 sets

chinups
BWx7 - 5 sets

lateral raise w/ cannonball handle attachment
17x20+20+15

[Les]

Grats on the floor press PR!

[Hamburgerfan]

parallel box squat + average bands
355x2 - 8 sets
405x2
455x2 - slowed down. this is a fair bit a band tension

sumo deadlift
425x1 - 10 sets. fast

split stance good morning
95x10 each side
115x10 each side
135x10 each side

GHR
BWx20+25

GHR situps
10x25+25

[Hamburgerfan]

fat bar bench press + doubled mini bands
170x3 - 10 sets

flat DB press
80sx15+15

rolling DB extension
40sx20+20

T-bar row
155x15
190x15
225x15

seated KB clean
30sx25+25

[Hamburgerfan]

bench press + doubled mini bands
155x5
185x3
225x2
255x1
285x1
295x1
305x1 - true max effort

close grip floor press + 35 lbs chain
185x6
215x6
235x6
245x6

elbows out DB extension
55sx10 - 5 sets

super set w/

chinups
BWx8 - 5 sets

cannonball handle lateral raise
17x20 - 3 sets

[Hamburgerfan]

parallel box squat + average bands
385x2 - 6 sets
415x1
445x1
475x1
495x1

sumo deadlift
455x1 - 10 sets

GHR
BWx25 - 2 sets

split stance good morning
135x10 - each side
155x10 - each side
185x10 - each side

GHR situps
BWx30 - 2 sets

[Hamburgerfan]

sumo pull from 2" blocks
275x5
335x3
385x2
445x1
add belt
495x1
525x1
555x1
575x1

SSB good morning from pins
225x6
275x6
add belt
320x6

KB swing
88x15 - 3 sets

superset w/

band leg curl
purple bandx25 - 3 sets

GHR situps
30x20 - 3 sets

super set w/

cannball grip holds
45x30 seconds - 3 sets each hand

[cole]

do the good mornings have a better carryover for your squats or for your pulls??? been thinking about doing them now for some time to drive up my DL

[Hamburgerfan]

Probably my pulls, but I do them with that purpose.

tweaked my back on saturday, either on my last pull or assistance work. felt it still today and had a hard time pressing. may stop doing concentric GMs for a while. Regular ones are probably safer even with very heavy weights as I don't relax at all in the bottom position.

incline pin press - hole 9 (bottom of forehead
135x5
165x3
195x2
225x1
245x1
265x1
270x1 - long ugly grind.

feet up bench press
175x6
205x6
235x6
255x6
275x5

rolling DB extension
40sx10 - 5 sets

super set w/

DB row
80x10 - 5 sets each arm

chain hammer curl
17sx15 - 4 sets

super set w/

band face pull
purplex15 - 4 sets

hit a tire with a hammer

[Hamburgerfan]

parallel box squat + green bands
325x2 - 10 sets

sumo deadlift + 35 lbs chain
395x1 - 10 sets

pinch grip plate deadlift
up to 105x1

GHR
BWx30+25+20

spread eagle situps
BWx15
20x15 - 4 sets

very good session. felt faster and stronger. Stefi Cohen was in the gym today. That was kinda cool.

[Hamburgerfan]

bench press + doubled mini bands
175x3 - 9 sets. these went okay. could have been faster

decline DB press
70sx20 - 2 sets

elbows out extension
40sx15 - 3 sets

super set w/

one arm landmine row
90x15
100x15
110x15

seated DB power clean
20sx20 - 3 sets

super set w/

hammer curls
35sx10 - 2 sets
40sx10

[Hamburgerfan]

SSB box squat
255x5
305x3
355x2
405x1
add belt
455x1
485x1
505x1

SSB good morning
225x6
265x6
add belt
295x6
325x10

DOH deadlift lockout
up to 355x1

GHR situps - weight behind head
10x10 - 4 sets

band leg curl
greenx20 - 3 sets

[Hamburgerfan]

pin press - hole 4
175x5
205x3
245x2
275x1
315x1
335x1
350x1 - 5 lb PR

close grip bench
225x6
245x6
265x6
275x6

floor tricep extension + 35 lbs chain
65x8
85x8
95x8
105x8

super set w/

barbell row
135x8
165x8
195x8
225x8

DB side raise
30sx15 - 3 sets

super set w/

fat bar curl
75x10
55x10 - 2 sets