8/11 training

We're going to the lake on Wednesday so I'm gonna cram everything into Monday Wednesday, and leave Friday for all the supplemental stuff.

Monday: warmup

Ssb Box squat: warmup to 270x1, 3x220x10

Belt squat: 3x250x12 lol jk I left my belt squat belt at home. I'll do them on DL day.  Felt a little light on deadlift day.. 275 next week I think.

Gray + orange banded back raise: 3x8

Decline situps 2x12

Sandbag

Tuesday: warmup 

Wide grip bench: warmup to 275x1 3x225x10

Machine press: 3x11x12

Chest supported row: 2x65x15 elbow felt meh but not too bad

Arms: 3x15 hammer curl + overhead rope 35 + 5

Standing crunch: 2x12

Wednesday: warmup

Deadlift: Deadlift: 275x3 315x3 355x8

Stiffs: 5x315x3

Will do front squats back raises and abs next time.. just had to get ready for lake 

Friday (lake): pushups 20s on 30s off

Front/side raise superset

Scrap retraction

Pullovers

Flyes, rear delts

Didn't do leg curls bc the sliders didn't work well on this carpet