I decided to squat today my back has been feeling really good as of late, so it's time to start back under the bar.

Box squat into 2 pretty squishy foam pads
bar x 10
added 2 chains
bar x 8
135 x 2x5
185 x 4x5
225 x 2x5

All of these sets felt very very good

banded X walks
3 trips with light band

GHRs
3x20

Avg. band good mornings
3x20

Blast strap mix 3x10
1a. Blast strap row
1b. Blast strap push up
1c. Ab fall out

2a. scare crows 3x10
2b. Pull ups with tyler grip 3x5

Mini band pull aparts
3x20

DB bench
50x10
60x10
70x10
80x10
90x10
100x10

Pull ups
6x5

db hammer curl and press
40 x 10, 10

tricept band push downs
3x25

purple band face pulls
3x20

Then I did some grip work with Big C, a man who truly earns the title BIG C. He recently trimmed down to a svelt 375.

Ric and I dragged sleds for about 12 minutes today
3 plates for ten trips

warm up
bike 3 min
body weight reverse hypers x 15
wood choppers x 20
...This was mostly to loosen up my back so I could get into my bench set up

Bench
Comp set up

bar x 10
added 2 chains
bar x 5
135 x 3
185 x 2
225 x 1
added 2" foam in place of a board press
225 x 1
275 x 1
315 x 1

took out the foam and added a metal pro viking presser size 56 which is probably about a size too big on me.

315 x 2
315 x 1.5 the shirt came up after my first rep
315 x 1

I'm still learning the shirt...it's not going quite as well as I would have hoped. I had become accustom to the groove of my inzer and the metal is totally different. I've still got plent of time to learn it.

strong man log rack lockouts
log and blues 2x8
log blues and yellow 2x5

standing military press
155 3x10

1a. blast strap push ups 3x12
1b. blast strap curls 3x12

2a. band pull aparts 3x12
2b. lateral raise 3x12

Belt Squat
1 plate x 10
2 plates x 10
3 plates x 8
4 plates x 6
5 plates x 4
6 plates x 4
6 plates and a quarter x 4

Bike 15 min with 5 min of sprinting mixed in

abs

It felt good to kind of squat again...I still felt it in my back but whatever I can still walk so it's all good.