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DE BENCH

DB Press: 60 x (4 x 15)

Floor Press: 185 x (9 x 3)
- 3 grips inside rings. Very fast. I started with 205 which wasn't as fast as I'd have liked. The weight is based around the 50% of 1 RM mark.

3 Board CGB: 275 x 5, 295 x 5, 315 x 5
- Not too bad.

Banded Dips: BW (+ purple band) x 15, 14
- Pretty tough. Just wanted to add another full range press for my triceps.

DB Cleans: 50 x 10, 10, 10

Face Pulls: 3 x 12
- 60 seconds. Don't remember the weight other than 2nd to the bottom.

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ME SQUAT

Belt Squats: 4 x one minute
-Doubled light bands through belt, and stood on a 2x6 to space them out. Tension was almost rediculous LOL. Medium stance off a really low box. Toasted quads.

Sled Drag: 2 x 100 ft (50 lbs), 2 x 100 (100 lbs), 2 x 100 (125 lbs), 2 x 100 (150 lbs)
- Video coming. I Macguyver'd today's session since I couldn't make it to OCSC. Rested 30 seconds between each trip.

Standing Abs: 5 x 12

I feel a bad head cold coming on, so I thought it best not to even bother hitting up the gym. Today was brutal nonetheless. All the lactic acid buildup made me sick to my stomach during my final trips with the sled.

I didn't think it was still recording on the way back lol. That explains the 30 second delay as I rested on the other end. I felt pretty sick on the way back, so my strides weren't as powerful as I'd have liked.

Additionally, most of the time I'd be pulling in the beach sand you see inside the park. Today I just didn't have it in me.

I can't even imagine pulling a tire through sand. Hope you feel better, big man.

Thanks AC! Right now I just got 8 solid hours of sleep and drank a gallon of water throughout the day. Might skip my extra workout today just to recharge.

I'm always amazed how much better my performance is after I come back from being sick (you know, after a couple little "weak" days in the gym while my body remembers that we like to lift

I would say that almost all of my PR's are set at a point where I have been working hard for weeks, then I am forced to take a few easy workouts (sick, vacation, etc.) then when I come back POW right through my old PR's in a big way.

Get well big guy.

IronWorker

Ditto.

ME BENCH

DB Press: 60 x (4 x 10)

3 Board Closegrip: 225 x 5, 275 x 3, 315 x 3, 345 x 1, 365 x 0, 355 x 1
- Powerful triceps today. Lost the 365 only because I lost my tightness since I unracked it myself. So I lowered it to 355 and got a lift-off and absolutely owned it.

Rolling Db Extensions: 40 x 10, 10, 10, 10
- 60 seconds between sets

Elbows Out Ext.: 40 x 10, 10
- 90 seconds (60 total reps)

Plate Raise: 45 x one minute
- Gonna work on increasing time. Good speed.

Face Pulls: 70 x 15, 10, 10

Thanks guys. Just a matter of catching up on sleep, and no extra workouts for a few days to recharge. Today I felt 1,000%.