Bench
Warmup-Bar, 95, 135
185x3
225x1
275x1
315x1 3bd 48 rage x
405x1 3bd
455x0 2bd bar got in front of wrists

Floor Press with 80lbs chain
Warmup
135x5
155x5
175x5
135x8,8

DB Row 100x10x3
Mini Band Face Pulls 20x3
Band Pushdowns 25x2

Due to my lack of lifting this fall and trading squatting and deadlifting for sitting at a computer for long periods of time, my hamstrings and glutes have turned into horribly immobile masses of tissue that are keeping me from maintaining a strong lower back position when squatting and deadlifting. Finally starting to make some progress and I think if I stay aggressive with mobility work I should be back to functional pretty soon. Here are some of the movements that I've been using and that seem to be helping.









and the super groin video I posted earlier in my log

Bench
Warmup
185x5
225x5
245x3
275x3 added slingshot
295x3 PR
315x2 2bd

BB Rows
135x10,10
185x10,10

DB Bench-Palms Facing
55's x15x4

Band Face Pulls
Band Tri Pushdowns

Deads off 4 mats
135x8
225x5
315x5
405x3
405x1,1,1 sumo

Squats
145x10x3

Squat
55x10
145x10,10
235x5,5 added box
285x5,5,5

Deads
135x5
225x5
315x1,1 sumo
405x1,1 sumo
315x5 sumo

Rev Band Bench
Warmup
225x5 rev light bands
255x1
275x1
295x1
315x1 PR

Low Incline DB Bench
40's x10
50's x10,10
60's x10

Chins
rev mini x10,10

Band Tri Pushdowns
around 80 reps

SSB Squat
80x10
170x10,10

3 Team Training Session at North IA Powerlifting with ISU Weight Club and 22nd St Barbell

Squatz
Barx10,10
145x10
255x6
345x4 added briefs
435x1
525x1 suit bottoms
615x1 straps up, wraps

Deads
cant really remember, up to 495x1 sumo

Dimel Deads 225x15x2


My goal today was to take something in full gear and not miss it, so I'm happy. Depth wasnt even close, havent had any kind of weight on my back for awhile (3 months), making progress though. Lots of fun!