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That's pretty cool, it is actually tough finding a good gym here in the states these days, it is fortunate you have a good place to train there in India.
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- Thread starter Andalite
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That's pretty cool, it is actually tough finding a good gym here in the states these days, it is fortunate you have a good place to train there in India.
Well, I had a few decent gyms in San Antonio apart from the gym at Trinity (which is THE best gym I have ever lifted at in my life) and when I went to Dallas with my friends every few weekends, we would train at LA Fitness which was really great.
PRESS TRAINING - Mesocycle 26 Week 1
This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to
Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps
Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps
Next update to follow. Too lazy to upload these videos....
This is LAST Sunday's training....I know I've been busy as hell this past week and I wanted to
Overhead Press:
165 lbs x 4 reps
175 lbs x 1 rep
175 lbs x 1 rep
155 lbs x 5 reps
Weighted Pull-ups:
+35 lbs x 7 reps
+35 lbs x 7 reps
+35 lbs x 6 reps
+35 lbs x 6 reps
Total = 26 reps
Next update to follow. Too lazy to upload these videos....
FULL BODY TRAINING - Mesocycle 26 Week 1
Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!
Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.
Front Squats:
275 lbs x 1 rep
Decided to stop here.
Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness
Last week was hell at work. I worked 14-16 hours for 4 days straight. I'm not bitching. I'm just giving excuses for not updating this log in a week!!!
Well, the bad news doesn't stop here. Last week I couldn't workout 4 times. I went in on Wednesday just to do some basic stuff because I had 45 minutes to train before the gym closed.
Front Squats:
275 lbs x 1 rep
Decided to stop here.
Pull-ups:
12 + 11 + 11 + 12 = 46 reps
Awesomeness
DEADLIFT TRAINING - Mesocycle 26 Week 2
This is Saturday's workout.
Last week of The Singles Scene....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!!
I'm going to be doing Banded Deadlifts from next week onwards....Eric's orders and I am excited!!!
Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!
Video:
This is Saturday's workout.
Last week of The Singles Scene....
Deadlift Warm-ups:
Mobility Drills
135 lbs x 7 reps
245 lbs x 5 reps
295 lbs x 5 reps
345 lbs x 3 reps
385 lbs x 3 reps
425 lbs x 2 reps
Deadlift Work Sets:
455 @ 92%
475 @ 96%
495 @ 100%
Average Weight = 475 lbs
Average Intensity = 96%
Great workout. 495 was the smoothest EVER. It was really wonderful to have so many strong people there with me: Kanishk, Devraj, Lorelli, Rahul..and ofcourse Sheru!!!
I'm going to be doing Banded Deadlifts from next week onwards....Eric's orders and I am excited!!!Pistol Squats:
+50 lbs x 3 reps
+50 lbs x 4 reps
+50 lbs x 3 reps
+50 lbs x 4 reps
What an awesome start to this!
Video:
| YouTube Video | |
PRESS TRAINING - Mesocycle 26 Week 2
Last Sunday's training.....work is crazy. I need to budget my time better. All weights are in lbs and the format is weight x reps x sets.
Overhead Press:
165 x 4
165 x 4
165 x 4
Decent. Needs work.
Weighted Pull-ups:
+35 x 5
+35 x 6
+35 x 5
Total = 16 reps
Felt very weak.
Dumbbell Rows:
140 x 3
140 x 2
Felt like crap.
Video:
Last Sunday's training.....work is crazy. I need to budget my time better. All weights are in lbs and the format is weight x reps x sets.
Overhead Press:
165 x 4
165 x 4
165 x 4
Decent. Needs work.
Weighted Pull-ups:
+35 x 5
+35 x 6
+35 x 5
Total = 16 reps
Felt very weak.
Dumbbell Rows:
140 x 3
140 x 2
Felt like crap.
Video:
| YouTube Video | |
SQUAT TRAINING - Mesocycle 26 Week 2
Monday's training....Everything is weight x reps x sets...
Front Squats:
255 x 3 x 5
Front Planks:
BW x 60s x 3
Cable Wood Chops:
37.5 x 10 x 3
Video:
Monday's training....Everything is weight x reps x sets...
Front Squats:
255 x 3 x 5
Front Planks:
BW x 60s x 3
Cable Wood Chops:
37.5 x 10 x 3
Video:
| YouTube Video | |
FULL BODY TRAINING - Mesocycle 26 Week 2
Session took place on Wednesday. It was really good. I realized my mistake for the previous Front Squat session (on Tuesday) had been a lack of mobility drills. That is what my form blew and I kept having that damn buttwink.
Back Squats:
275 x 5
315 x 5
345 x 1
315 x 4
Easy easy easy. I am going to play with 315 and own it. After that, my goal is to hit 365x5 by the end of the year. But right now: I want to own 315.
Pull-ups:
13 + 11 + 11 + 12 = 47 reps
Rope Pull-ups:
6 + 6 + 6 = 18 reps
Total Pull-ups = 47 + 18 = 65
So awesome!!!!!
Video:
Session took place on Wednesday. It was really good. I realized my mistake for the previous Front Squat session (on Tuesday) had been a lack of mobility drills. That is what my form blew and I kept having that damn buttwink.
Back Squats:
275 x 5
315 x 5
345 x 1
315 x 4
Easy easy easy. I am going to play with 315 and own it. After that, my goal is to hit 365x5 by the end of the year. But right now: I want to own 315.
Pull-ups:
13 + 11 + 11 + 12 = 47 reps
Rope Pull-ups:
6 + 6 + 6 = 18 reps
Total Pull-ups = 47 + 18 = 65
So awesome!!!!!
Video:
| YouTube Video | |
DEADLIFT TRAINING - Mesocycle 26 Week 2
Saturday's training was awesome. I almost had the whole gang in the house....Kanishk, Bijoy, Devraj, Lorelli...it was a blast!
Banded Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
225 x 4
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
345 x 3
375 x 2
375 x 2
The looks that I got were pretty funny lol...This was damn difficult. Next week the approach to this is going to be different. I am going to be working up to a "Struggle Set". What this basically means is that I am going to work up to a weight which I cannot lockout - a weight with which I will struggle when it is at my knees or thereabouts. After this Struggle Set I will reduce the weight and try locking out the reps. The goal is to explode off the floor on each and every set from the get go. Anyway, I'm gonna work up to the Struggle Set, do that for maybe 1 more attempt, reduce the weight, do a bunch of heavy lockouts with the bands on. Then, if I feel good I will take the bands off and do some heavy deads...otherwise I'll pack up.
Deadlift Work Sets:
415 x 2
455 x 1
455 x 1
Decent. Just wanted to get some heavish sets...nothing fancy.
Pistol Squats:
+50 x 5
+50 x 4
Front Planks:
BW x 60 seconds x 3 sets
Video:
Saturday's training was awesome. I almost had the whole gang in the house....Kanishk, Bijoy, Devraj, Lorelli...it was a blast!
Banded Deadlift Warm-ups:
Mobility Drills
135 x 3
135 x 3
225 x 4
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
345 x 3
375 x 2
375 x 2
The looks that I got were pretty funny lol...This was damn difficult. Next week the approach to this is going to be different. I am going to be working up to a "Struggle Set". What this basically means is that I am going to work up to a weight which I cannot lockout - a weight with which I will struggle when it is at my knees or thereabouts. After this Struggle Set I will reduce the weight and try locking out the reps. The goal is to explode off the floor on each and every set from the get go. Anyway, I'm gonna work up to the Struggle Set, do that for maybe 1 more attempt, reduce the weight, do a bunch of heavy lockouts with the bands on. Then, if I feel good I will take the bands off and do some heavy deads...otherwise I'll pack up.
Deadlift Work Sets:
415 x 2
455 x 1
455 x 1
Decent. Just wanted to get some heavish sets...nothing fancy.
Pistol Squats:
+50 x 5
+50 x 4
Front Planks:
BW x 60 seconds x 3 sets
Video:
| YouTube Video | |
PRESS TRAINING - Mesocycle 26 Week 3
Sunday training...
Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4
75 x 2
70 x 5
Weighted Pull-ups:
+35 x 6
+35 x 6
+35 x 6
Total = 18 reps
I need to be more aggressive with these. Enough high rep work. Time to go back to the 50-75 range.
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
50 x 8
62.5 x 8
62.5 x 11
Swiss Ball Jackknife Pikes:
BW x 10 x 3
Hammer Curls:
50 x 5 x 2
What an awesome session!!!!
Sunday training...
Unilateral Overhead Press:
65 x 5
65 x 5
70 x 4
75 x 2
70 x 5
Weighted Pull-ups:
+35 x 6
+35 x 6
+35 x 6
Total = 18 reps
I need to be more aggressive with these. Enough high rep work. Time to go back to the 50-75 range.
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
50 x 8
62.5 x 8
62.5 x 11
Swiss Ball Jackknife Pikes:
BW x 10 x 3
Hammer Curls:
50 x 5 x 2
What an awesome session!!!!
SQUAT TRAINING - Mesocycle 26 Week 3
Today's workout....Good day at work
Front Squats:
255 x 3
275 x 3
275 x 2 <<-- camera malfunctioned
295 x 1
275 x 3
275 x 1
Worked on the butt wink. The last set was just for that.
Weighted Dips:
+35 x 8
+45 x 6
Very happy. Gonna build on this next session...
Hanging Air Kicks:
BW x 7 x 3
Video:
Today's workout....Good day at work
Front Squats:
255 x 3
275 x 3
275 x 2 <<-- camera malfunctioned
295 x 1
275 x 3
275 x 1
Worked on the butt wink. The last set was just for that.
Weighted Dips:
+35 x 8
+45 x 6
Very happy. Gonna build on this next session...
Hanging Air Kicks:
BW x 7 x 3
Video:
| YouTube Video | |
FULL BODY TRAINING - Mesocycle 26 Week 3
Wednesday's training...
Back Squats:
275 x 5
315 x 5
315 x 5
315 x 5
So awesome...
Pull-ups:
13 reps
Called it quits...
Video:
Wednesday's training...
Back Squats:
275 x 5
315 x 5
315 x 5
315 x 5
So awesome...
Pull-ups:
13 reps
Called it quits...
Video:
| YouTube Video | |
DEADLIFT TRAINING - Mesocycle 26 Week 4
Great training session. Had Devraj, Lorelli, Bijoy, Kaizzad, Rizwan, Sheru, Rahul....almost everyone.
Banded Deadlift Warm-ups:
Mobility Drills
135 x 5
225 x 5
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
375 x 3
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
375 x 3
375 x 3
Very difficult. I'm happy with this.
Deadlift Work Sets:
415 x 2
465 x 2
I started chatting with some people and took a 25 minute gap between 415 and 465. So retarded of me...But both sets were good and strong.
Russian Twists:
45 x 10 x 5
Teh Corezzz...
Video:
Great training session. Had Devraj, Lorelli, Bijoy, Kaizzad, Rizwan, Sheru, Rahul....almost everyone.
Banded Deadlift Warm-ups:
Mobility Drills
135 x 5
225 x 5
255 x 5
Banded Deadlift Work Sets:
315 x 4
345 x 3
375 x 3
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
375 x 3
375 x 3
Very difficult. I'm happy with this.
Deadlift Work Sets:
415 x 2
465 x 2
I started chatting with some people and took a 25 minute gap between 415 and 465. So retarded of me...But both sets were good and strong.
Russian Twists:
45 x 10 x 5
Teh Corezzz...
Video:
| YouTube Video | |
PRESS TRAINING - Mesocycle 26 Week 4
Yesterday's training
Overhead Press:
165 x 5
185 x 2
185 x 2
165 x 5
185 x 2
This was fantastic! My old 1RM has been 185 for a good 8+ months now. Time to build on this now.
Weighted Pull-ups:
+45 x 5
+70 x 2
+70 x 2
+45 x 5
Another huge success. I was very lucky!
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
62.5 x 8 x 2
75 x 8 x 2
Pallof Press:
37.5 x 12 x 4
Video:
Yesterday's training
Overhead Press:
165 x 5
185 x 2
185 x 2
165 x 5
185 x 2
This was fantastic! My old 1RM has been 185 for a good 8+ months now. Time to build on this now.
Weighted Pull-ups:
+45 x 5
+70 x 2
+70 x 2
+45 x 5
Another huge success. I was very lucky!
Cable Rows:
120 x 10
130 x 10
130 x 10
Unilateral Lat Pulldowns:
62.5 x 8 x 2
75 x 8 x 2
Pallof Press:
37.5 x 12 x 4
Video:
| YouTube Video | |
Thank you
SQUAT TRAINING - Mesocycle 26 Week 4
Tuesday's training....I fell off the journal updating bandwagon again...SOOO stupid!
Front Squats:
255 x 3
285 x 3
315 x 1 <<-- Failed on 2nd rep attempt
315 x 1
275 x 3
Damn difficult. I was NOT feeling it right.
Weighted Dips:
+45 x 8
+70 x 4
+45 x 8
OMG This is awesome!!!!
Video:
Tuesday's training....I fell off the journal updating bandwagon again...SOOO stupid!
Front Squats:
255 x 3
285 x 3
315 x 1 <<-- Failed on 2nd rep attempt
315 x 1
275 x 3
Damn difficult. I was NOT feeling it right.
Weighted Dips:
+45 x 8
+70 x 4
+45 x 8
OMG This is awesome!!!!
Video:
| YouTube Video | |
CONDITIONING - Mesocycle 26 Week 4
Wednesday's workout....Felt like shit. I decided to take it easy. Did all 4 exercises in circuit fashion. Repeated the circuit twice.
Pistol Squats:
+40 x 6
Pull-ups:
13 reps
Front Planks:
BW x 60 seconds
Side Planks:
BW x 30 seconds
Wednesday's workout....Felt like shit. I decided to take it easy. Did all 4 exercises in circuit fashion. Repeated the circuit twice.
Pistol Squats:
+40 x 6
Pull-ups:
13 reps
Front Planks:
BW x 60 seconds
Side Planks:
BW x 30 seconds
DEADLIFT TRAINING - Mesocycle 27 Week 1
Last night's workout...
Banded Deadlift Warm-ups:
Mobility Drills
185 x 7 <<-- by mistake
135 x 7
235 x 5
Banded Deadlift Work Sets:
315 x 5
345 x 4
385 x 2
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
385 x 1
385 was damn difficult. Grip was a huge issue the first time around.
Deadlift Work Sets:
415 x 2
465 x 1
475 x 1
Difficult work
Dumbbell Swings:
45 x 17 x 3
Video:
Last night's workout...
Banded Deadlift Warm-ups:
Mobility Drills
185 x 7 <<-- by mistake
135 x 7
235 x 5
Banded Deadlift Work Sets:
315 x 5
345 x 4
385 x 2
405 x Struggle Set 2 reps/attempts
405 x Struggle Set 2 reps/attempts
385 x 1
385 was damn difficult. Grip was a huge issue the first time around.
Deadlift Work Sets:
415 x 2
465 x 1
475 x 1
Difficult work
Dumbbell Swings:
45 x 17 x 3
Video:
| YouTube Video | |
CONDITIONING - Mesocycle 27 Week 1
Sunday's training....
Round 1:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Round 2:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 4
Front Planks - 60 seconds
Round 3:
Pistol Squats - +40 x 6
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Destroyed me....
Sunday's training....
Round 1:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Round 2:
Pistol Squats - +40 x 5
Pull-ups - 12
OHP - 155 x 4
Front Planks - 60 seconds
Round 3:
Pistol Squats - +40 x 6
Pull-ups - 12
OHP - 155 x 3
Front Planks - 60 seconds
Destroyed me....
SQUAT TRAINING - Mesocycle 27 Week 1
Tuesday night...
Front Squats:
255 x 3
285 x 4
315 x 1
Called it a day
Video:
Tuesday night...
Front Squats:
255 x 3
285 x 4
315 x 1
Called it a day
Video:
| YouTube Video | |
FULL BODY TRAINING - Mesocycle 27 Week 1
Last night's workout...
Back Squats:
315 x 7
315 x 5
SOOO awesome!!!!
Weighted Dips:
+45 x 6
+70 x 6
+45 x 10
Wonderful!
Weighted Pull-ups:
+25 x 8
+35 x 6
+25 x 8
Decent.....all these were super-setted with Weighted Dips..
Very good workout.
Video:
Last night's workout...
Back Squats:
315 x 7
315 x 5
SOOO awesome!!!!
Weighted Dips:
+45 x 6
+70 x 6
+45 x 10
Wonderful!
Weighted Pull-ups:
+25 x 8
+35 x 6
+25 x 8
Decent.....all these were super-setted with Weighted Dips..
Very good workout.
Video:
| YouTube Video | |
DEADLIFT TRAINING - Mesocycle 27 Week 2
Today's workout...
Banded Deadlift Warm-ups:
Mobility Drills
135 x 7
235 x 5
Banded Deadlift Work Sets:
315 x 4
355 x 3
385 x 2
Deadlift Work Sets:
425 x 2
475 x 1
495 x 1
So awesome!!!!
Dumbbell Swings:
45 x 17 x 3
Pistol Squats:
40 x 8 x 3
Video:
Today's workout...
Banded Deadlift Warm-ups:
Mobility Drills
135 x 7
235 x 5
Banded Deadlift Work Sets:
315 x 4
355 x 3
385 x 2
Deadlift Work Sets:
425 x 2
475 x 1
495 x 1
So awesome!!!!
Dumbbell Swings:
45 x 17 x 3
Pistol Squats:
40 x 8 x 3
Video:
| YouTube Video | |
PRESS TRAINING - Mesocycle 27 Week 2
Today's workout.....Had to go to the gym early because of family commitments...it is Diwali after all...
Overhead Press:
165 x 3
185 x 2
185 x 1
Felt very meh....Gonna build on this.
Weighted Pull-ups:
+50 x 5
+50 x 4
+60 x 2
Decent.
Cable Rows:
120 x 13 x 3
Ab Roller:
BW x 12 x 3
Unilateral Lat Pulldowns:
75 x 8 x 3
Facepulls:
87.5 x 15 x 2
Very volume-ish workout lol...
Video:
Today's workout.....Had to go to the gym early because of family commitments...it is Diwali after all...
Overhead Press:
165 x 3
185 x 2
185 x 1
Felt very meh....Gonna build on this.
Weighted Pull-ups:
+50 x 5
+50 x 4
+60 x 2
Decent.
Cable Rows:
120 x 13 x 3
Ab Roller:
BW x 12 x 3
Unilateral Lat Pulldowns:
75 x 8 x 3
Facepulls:
87.5 x 15 x 2
Very volume-ish workout lol...
Video:
| YouTube Video | |
SQUAT TRAINING - Mesocycle 27 Week 2
Tuesday's training...
Overhead Squats:
45 x 5
95 x 5
Just needed some mobility work...
Front Squats:
255 x 3
285 x 4
285 x 3
285 x 2
Decent...
Weighted Dips:
+45 x 6
+60 x 6
+60 x 6
Plate Pinch Deadlifts:
(2 x 35 plates) x 7 x 3
Video:
Tuesday's training...
Overhead Squats:
45 x 5
95 x 5
Just needed some mobility work...
Front Squats:
255 x 3
285 x 4
285 x 3
285 x 2
Decent...
Weighted Dips:
+45 x 6
+60 x 6
+60 x 6
Plate Pinch Deadlifts:
(2 x 35 plates) x 7 x 3
Video:
| YouTube Video | |
FULL BODY TRAINING - Mesocycle 27 Week 2
Wednesday's training...
Back Squats:
315 x 5
345 x 1
I wasn't feeling it at all today.
Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 7 + 1
Meh...
Front Planks:
BW x 90 seconds x 2 sets
Video:
Wednesday's training...
Back Squats:
315 x 5
345 x 1
I wasn't feeling it at all today.
Weighted Pull-ups:
+25 x 8
+25 x 8
+25 x 7 + 1
Meh...
Front Planks:
BW x 90 seconds x 2 sets
Video:
| YouTube Video | |
DEADLIFT TRAINING - Mesocycle 27 Week 3
Today's workout...Went in feeling kinda bloated...meh...
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
165 x 4
185 x 2
195 x 2
Damn difficult!!! The #2's pretty much owned me.
Deadlift Work Sets:
345 x 2
415 x 2
475 x 1
Bar felt weightless.
Video:
Today's workout...Went in feeling kinda bloated...meh...
Banded Deadlift #2 Warm-ups:
Mobility Drills
135 x 2
Banded Deadlift #2 Work Sets:
135 x 5
155 x 4
165 x 4
185 x 2
195 x 2
Damn difficult!!! The #2's pretty much owned me.
Deadlift Work Sets:
345 x 2
415 x 2
475 x 1
Bar felt weightless.
Video:
| YouTube Video | |
PREHAB TRAINING - Mesocycle 27 Week 3
Last Sunday's workout:
Banded Push-ups:
2 White Bands x 10 reps x 5 sets
Banded Shrugs:
Blue Band x 12 reps x 5 sets
Band Pull Aparts:
1 White Band (hold at shoulder width with tension) x 20 reps x 5 sets
Plate Halos:
25 lbs x 20 reps x 2 sets
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Static Bar Holds:
275 lbs x 3 seconds
275 lbs x 7 seconds
315 lbs x 3 seconds
315 lbs x FAIL
275 lbs x 8 seconds
275 lbs x 12 seconds
Grip work
Hand Extensions:
2 Bands x 25 reps x 3 sets
Last Sunday's workout:
Banded Push-ups:
2 White Bands x 10 reps x 5 sets
Banded Shrugs:
Blue Band x 12 reps x 5 sets
Band Pull Aparts:
1 White Band (hold at shoulder width with tension) x 20 reps x 5 sets
Plate Halos:
25 lbs x 20 reps x 2 sets
Swiss Ball Jackknife Pikes:
BW x 10 reps x 3 sets
Static Bar Holds:
275 lbs x 3 seconds
275 lbs x 7 seconds
315 lbs x 3 seconds
315 lbs x FAIL
275 lbs x 8 seconds
275 lbs x 12 seconds
Grip work
Hand Extensions:
2 Bands x 25 reps x 3 sets
