Squat + Deadlift + GMOPs

Squat:

225 x 3 (form on this was bad)

235 x 3 (PR)

245 x 3 (PR)

Deadlift:

295 x 5

305 x 5 (PR)

GMOPs:

185 x 8, 8, 10

Bench and Upper back

Bench:

135 x 3

145 x 3

150 x 3

115 x10, 10

foam presses:

135 x 5

155 x 5

155 x 4

135 x 5

lat pull downs:

120 x 10

130 x 10,10

shrugs:

2 plates x 10

3 plates x 10, 10, 1o

Squat + Cleans

Squat:

205 x 5 (high on most of them)

215 x 5

225 x 5

235 x 5 (struggled but got it done)

Cleans:

115 x 5, 5, 5

95 x 5 (dropped back down on the weight to work on form)

Band Resisted Box Squat:

purples:

95 x 8,

115 x 8, 8

greens:

95 x 9 (went for 10 reps but the bar slipped off my back on the last rep)

Plyos and Abs

Bench and Upper Back

First time doing singles on bench. Experienced shoulder and wrist pain for the longest time and couldn't do much benching these past few months.

bench:

145 x 1
155 x 1 (PR)

165 x 1 (PR)

170 x 1 (fail)

165 x 1 (fail) almost had it, got it half way up and couldn't finish

Incline bench:

95 x 5

105 x 5

115 x 5, 5, 5

BW Pull ups:

3 sets x 10 (started swinging on the last few reps of the last 2 sets)

Shrugs:

3 plates (315) x 20,20, 20

Squat, Deadlift, GMOPS

Squat:

245 x 1

260 x 1 (PR)

270 x 1 (PR)

Deadlift:

305 x 5

315 x 5

325 x 4 (failed last rep, kept bar too far away from body while bringing it up and need to work on keeping it close)

GMOPS:

165 x 10

165 x 10

165 x10

Plyos

jumping from squat position on a box

3 sets of 10

Squat, cleans, lunges

Squat:

195 x 5

205 x 5

215 x 5

225 x 5 (PR)

235 x 5 (PR)

Cleans:

95 x 3

105 x 3

115 x 3

Lunges:

105 x 8

115 x 8

125 x 8 (PR)

standing press, dips, dumbbell rows

Standing press

85 x 5

95 x 3

100 x 1

Dips
BW+45 x 10, 10, 10

Dumbbell rows

(straps) 80 x 10

(no straps) 80 x 15

Squat, deadlift, GMOPS

Squat:

235 x 1

245 x 1 (PR)

255 x 1 (PR)

Deadlift:

305 x 3

315 x 3 (PR)

355 x 1 (PR)

GMOPS:

185 x 5

195 x 5

205 x 5

Bench, Upper Back, Shoulders

Bench:

135 x 4, 4

140 x 4, 4

145 x 4, 3 (failed last rep)

Foam roller press:

135 x 4

145 x 4

145 x 4

150 x 3 (failed last rep)

Pull ups:

BW x 10, 10, 10

Shrugs (used big boy kyle's straps)

6 plates x 10

6 plates x 10

8 plates x 10

Squat:

195 x 5

205 x 5

215 x 5

215 x 5

Pause Squat:

165, 185, 195 x 3 each

Lunges:

105 x 8

115 x 2 sets x 8

Dips:

BW + 45 x 8

BW + 55 x 8

BW + 55 x 8

BW + 55 x 8

BW x 24

Dumbbell rows:

95 x 3 x 8 reps

Deadlift:
315 x 3
335 x 3 (PR)

GMOP:

185 x 5
205 x 5
205 x 5
205 x 5
225 x 5 (back rounding)

Pause Squat (3 sec.):
185 , 195, 205

Bench:

145 x 6 x 5 reps

Foam roller bench:

150 x 3 x 5 reps

150 x 1 x 4 reps

145 x 1 x 4 reps

chest supported rows:

70 x 10

90 x 10 (heavy; couldn't keep chest to pad)

90 x 10 (heavy; couldn't keep chest to pad)

shrugs:

275 x 3 x 10 reps

Squat:

195 x 5

205 x 5

215 x 5

215 x 5

band-lightened squat:

335 x 3

365 x 3

375 x 3

box squat:

135 x 8

155 x 8

155 x 7 (failed last rep)

Dips:

BW + 45 x 8

BW + 55 x 8

BW + 70 x 3

BW + 70 x 3

Dumbbell rows

80 x 8

90 x 8

95 x 8

Bicep Curls (on machine b/c wrist still in pain)

65 x 10

65 x 10

65 x 10

Weighted Pull-ups:

35 x 5

35 x 5

35 x 4

Shrugs:

335 x 10

335 x 10

405 x 10

405 x 10

405 x 10

T-bar rows:

70 x 8

70 x 8

70 x 8

biceps (machine):

60 x 10

70 x 9

70 x 9

Back Squat:

205 x 5

205 x 5

205 x 5

215 x 5

220 x 5

Band-lightened squat:

365 x 3

375 x 3

385 x 3

Lunges:

105 x 8 (each leg)

105 x 8 (each leg)

115 x 8 (each leg)

Lateral Steps:

BW x step up knee-height bench (3 sets x 10 reps each leg)

Bench Assistance

Dips:

BW (137.5lbs) x 8

25lbs x 8

35lbs x 8

45lbs x 6

50lbs x 5

60lbs x 3

high rep.: BW x 37 (PR) (disclaimer: shitty form)

Dumbbell Rows:

75 x 8

80 x 8

85 (straps) x 6

95 (straps) x 11

Squat + Deadlift + GMOPs

Squat:

225 x 2

225 x 2

Deadlift:

275 x 5

295 x 5

GMOPS:

195 x 8

205 x 8

205 x 8

Squat Form Review

Here's a compilation of the videos that I took on Monday. Clearly some of the new guys (beginning of video) are high squattahs, but we're working on it (you can hear us in the background yelling at them, haha). Overall, lots of work to be done, but video taping it is a good start at identifying what specifically needs to be addressed.