Boards & Boxes

     Yesterday was max effort board bench and today was max effort box squats. I"m very pleased with yesterday's effort but just sort of meh about tonight. Here's what got done:

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Monday 11/24

DECLINE BENCH:

55lb x10

(95lb x10) 2x

BOARD BENCH:

75lb x10 (no board)

95lb x5 (no board)

125lb x3 (no board)

135lb x1 (6" board)

145lb x1 (4.5" board)

155lb x1 (4.5" board)

135lb x3 (no board)

SEATED ISOLATERAL CABLE ROWS:

30lb x12 wide

30lb x12 narrow

35lb x12 wide

35lb x12 narrow

ASSISTED PULLUPS:

75lb x4

(80lb x5) 2x

ASSISTED DIPS:

80lb x10

65lb x5

65lb x6

SEATED CHEST PRESS:

60lb x12

60lb x8, x2, x2

60lb x7, x3, x2

Tuesday 11/25

BOX SQUATS:

89lb x8

111lb x5

133lb x3

155lb x1

177lb x1

187lb x1

GOOD MORNINGS:

(111lb x10) 2x

45° LEG PRESS:

190lb x20

240lb x15

280lb x10

LYING HAMSTRING CURLS:
(80lb x10) 3x

SEATED LEG EXTENSIONS:

(120lb x10) 3x

SEATED LEG PRESS CALF RAISES:

(100lb x20) 3x

ADDUCTOR / ABDUCTOR:

(50lb x12 / x12) 3x

••••••••••

     I bought a foam block from amazon for benching because I don't like the boards that they have at the gym. This block has different slots to change the depth of it so we have a good number of options with it. It worked out well, and it was definitely worth the $20. If you want to check it out, click here.

     For the box squats, we ended up using the aerobic step platform, similar to this one below:

 They have some foam and wood boxes, but they were all just a wee bit too high. With the aerobic platform,  we could adjust the height of it by adding/subtracting risers from it. It worked out really well. If that's all that you have available in your gym, I highly recommend using it for box squats.

     My good mornings are not what they should be. I'm having an issue with the bar rolling forward as I bend. I'm going to try a wider grip the next time I do them. I think my arms are in too close, and I'm not in a good position to really push the bar into my back, and lock it into position. 

     Other than that, everything felt relatively OK. I was having some tightness in my left SI joint, for some weird reason. I think it's a trickle down from my back being super tight from those friggin rows the other day. I still wake up at night in pain from that. It's been about a week and it has improved, but it's still not 100%. I'll have a couple of days to rest now with Thanksgiving coming up. Tomorrow is our rest day normally and I'm not going to the gym on Thursday. We'll be back at it on Friday with dynamic box squats. 

     Have a happy Thanksgiving. Eat lots of good food, enjoy your family and rest up for getting back at it!