It was a good week for volume benching and some very heavy Safety Squat bar Squats.  I am backing away from pulling heavy for a while.  Hopefully this won’t be a detrimental move, but I don’t believe it will be. 

MONDAY

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

Bench

225x12

275x5

335x19,16

Sling Shot

405x16?

Weighted Dips

120+mini x8,8,6

Bottoms Up – Walking

53x8,8,8,8

WEDNESDAY

SSB Squats

245x3

335x3

425x2

515x1

Add wraps

605x2

700x2,2,2,2

Had some coaching to do and had some potential gym members drop in so I missed the remainder of the workout.  But mixed it into the following day.

THURSDAY

CIRCUIT (4 times)

GHR x16

BW Dips x50

Leg Extension x20

1 leg Adductor press x16

Mace Swing x20

That was an ass kicker.

SATURDAY

One arm barbell snatch

95x1,1

135x1,1

155x1

175x0

Dumbell Rows

175x30/side

KB Snatch

72x20

88x10,10,10

Pullups

BWx16,16

Hook Hold

535x70sec

This weeks Epic Burger picture is from Tilt on Swan Island.  It is the Mad Andy and features:

Fresh ground, 100% natural, local chuck patty, beer battered onion rings, double cut honey smoked bacon, fried egg, blue cheese crumbles, jalapenos, lettuce, tomato, mayo on a scratch baked house recipe bun.  Mine of course has 2/3lbs of beef on it.  And slice of house baked apple pie of course.