No Plateaus: B-Dubs PR Continuum

[bwys61]

Box Squat #3 with Foam
http://www.youtube.com/watch?v=iuznW...e=channel_page
565(PR)
585-miss

Rack Pulls + Monster Mini Bands Doubled
http://www.youtube.com/watch?v=TR__t...e=channel_page
335 x 3
385 x 3
405 x 3(PR)

Reverse Hypers
250 x 15 x 2
250 x 20 x 2

Foam Roller Crunches
Curl Bar behind neck x 15 x 3

[bwys61]

Speed Bench
(or Not, weight wasn't moving fast enough. I think I was still drained from Sunday and Monday workouts. Reps were completed, just not as quick as I expect)

205+Mini Bands Doubled x 3 x 9

Rear Military Press
65 x 8
95 x 6
115 x 5
135 x 5
155 x 2

Decline DB Press
80s x 10 x 5

Unstable Pendlay Row
95 x 10 x 2
115 x 10 x 3

Negative/Hypernegative Bicep Curls

Lever +90 Midload x 5H+5N

[bwys61]

Speed Box Squat Low #2(No Foam)

255+Average & Light Bands(210 resistance) x 2 x 12

Speed Sumo Pulls

225 + Light & Mini(180 resistance) x 1 x 10

315 + Light & Mini(180 resistance) x 1

Reverse Hypers
290 x 10 x 5

Manual GHR
10 x 3

One-Leg Hip Press
245 x 10 x 5

Lovehandle Twists
45s x 15
50s x 15

[bwys61]

1-Board Press
380(PR)

2-Board Press
385(PR)
405-Miss, finished with a small bump

Bench Flush
225 x 19

Shrugs
225 x 10+
275 x 10 x 2
325 x 10 x 2(5 count negative on last set)

DB Nosebreakers
50s x 10
50s+1 Mini Band x 10 x 3

Hypernegative Pullups/Chinups on Vectis

Lever + 180 Midload x 5 x 2

[BendtheBar]

Nice job on the PR. The numbers are looking great.

[bwys61]

ST bar concentric only(start on pin like a deadlift)

Pin 7
342-3
432-1
482-1
532-1
552-.Miss x 2

Pin 9
542-1
572-1
622-1
672-Miss
652-1

Hip press(K-pin 3)
400-10
490-5
580-5
670-5
760-5
810-1 Negative

ST bar good mornings (close stance)
160-10
210-10x3

Reverse Hypers
290-15x3

Foam Roller Crunches
+10 x 15
+25 x 15 x 2

[bwys61]

BTW, those numbers on the pin squats are first time with those settings

[BendtheBar]

You ever do high box squats? I tried them but my shoulders didn't like holding the weight in place.

Just wondering if you like higher pin swuats or high box squats better.

[bwys61]

I hate pin squats. Id rather do a high box squat any day. We will do those occasionally

[bwys61]

Speed Bench
165+Mini Bands Doubled x 3 x 9

Rear Military Press
105 x 5
125 x 5
145 x 5

Decline DB Press
80s x 10
80s + 1 Mini Band x 10 x 4

Crossover Rows
80 x 10 x 3

Negative Only Bicep Curls
Lever + 90 Midload x 10