speed bench

Felt like death today from the squat workout and not sleeping. I played ultimate frisbee at lunch to work out the stiffness but it was still there.

Speed bench w/ quadded minis:
9 sets of 3 w / 205 + 90lbs of bands at the top

Log Presses:
We used some iron log that looked like this. The guy that used it said it weighed 225. It was a beast just to get into position.

just the log - 6 reps
just the log - 10 reps (figured out how to use the legs)
log + 50lbs - fail.
log - 6 reps (forgot to use the legs)
log - 10 reps (remembered how to use the legs)

Chest-suppored rows with quadded purples:
90 + bands x 10
90 + bands x 12
115 + bands x 10
115 + bands x 10

Lateral raises:
30 x 12
35 x 12
Massive super set:
45 x 3, 40 x 3, 35 x 3, 30 x 3, 25 x 3, 20 x 3, 15 x 3, 10 x 3, 5 x 10

I wasn't actually going for 3 reps on those last few, but it was harder than i expected

5-board press:
275 x 15 (got bored)
315 x 15 (chest started twinging)
365 x 10

On the last set, my hips actually cramped up. I'd never had that happen, but the double-green banded box squats on monday really tore me up.

Finished with some hanging scapula retractions and band-resisted sit ups.