Did some light squat assistance stuff for my restoration phase:

lunges w/ 45s
3 trips

reverse hypers
3x20

abs and planks
for a while

Prowler pushes 5 trips
then I did some ab work and hung out

Joe and Derek were up from Rhode Island and Buffalo respectively. We were all a little tuned up from the night before.

Jump rope x 3 min or so

Reverse hypers
25, 20, 15, 20

Olympic stability squats
25's hanging from green bands
3 x 12

plank
3 x 1 min

purple band good mornings
3 x 25

pull down abs
3x25

Bike for 20 minutes

every 3 or 4 minutes I did a 30 second sprint

Good stuff

So I decided to keep my bench days the same, re on sundays, and me on wendsdays, and use the rest of the week as a lowerbody restoration block...I have no idea if this is a good way to approach things or not, but I'm going to try it and find out. Besides my bench needs the work!

Warm up:
Bike x 3 min

body weight reverse hypers
25, 20, 15, 10, 10

bench:
bar x 10
bar x 8
135 x 3
185 x 3
added 4 board
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1 I may have been able to gut out another ten pounds, but I was happy with this

Took out the board, added metal viking presser size 56
315 x 2x3

pull ups
7x4

purple band pushdowns
3 x 1 min. avg. about 70 reps a min

1a. lat / rear delt raise 3x10
1b. curls 3x10
both with 30# db

Scare crows
3x10

ab fall outs
3x10

Strongman log preacher curls
2x5 these were rough haha.

that's it for now, time to go to the trainers and get zapped.