Week of July 1st

Holiday week so it threw my training off a bit. A friend of my wife was getting married so we left town on Friday and stayed at her folks house. I ended up seeing a couple of guys I knew from high school, which was odd because I didn't know the groom or bride really. As for training, it was more of a speed week anyway, so I went in on Monday and Wednesday for training with the coach and then assistance on Tuesday and Thursday (Yes, you read that right, I went in on the 4th. Dedicated!) Here's how it went down:

July 1

Squat
Bar x 8
135 x 5
185 x 3
225 x 1 x 2

Squat w/ Blue Bands
315 x 3
365 x 3
405 x 3
415 x 3

Blue bands take off about 130lbs total at the bottom and nothing really at the top. I still think I could have done more, but the point this week isn't to push big weight, so I'm happy with that. Plus it just looks cool to put up big numbers like that...

July 3

Bench
Bar x 8
95 x 5
115 x 3
135 x 1 x 2
155 x 3
165 x 3
170 x 3

Bench w/ Green Band
125 x 3
135 x 3
135 x 2

Work sets on regular bench were done with a pause on the first rep for more practice and then touch and go for the next two reps. Green band adds about 60 lbs at the top So I'm happy with that. Failed on the third rep of the last set, but last time we did bands, I couldn't even get 135 for one.

Nothing too specific for the assistance days. On Tuesday I did some Zercher squats light deadlifts, Glute-Ham Raises and other core work. Thursday I did some Good Mornings, T-Bar Rows, Lat Pulldowns, DB rows and hammer curls for the gunz.

Just to share something I liked, while I was at work today I listeneded to a seminar with the mighty Dan Green. It was really interesting and informative, so if you have some time to kill give it a view (or listen). I like his perspective on a lot of things. He's not vegan, but I won't hold that against him.