way behind

friday was squat hell with the ssb
goal was 5 doubles adding chains each set then hit a single
5plates+60*2
5+120*2> backed down to 4 plates
4+180*2
4+210*2
4+240*2
5+240*1
5.5+240*1

Sunday was shoulder work, I dont remember much there

Monday 3" block pulls
work sets
635*1
725*1
765*.95> got on my toes and fell forward at lockout, the pull is getting there

speed squats
5*3

abs and reverse hypers

Bench night
squat bar press off a manpon against doubled purples
bar*5*2
145*3
225*3
315*1
375*2>pr

dbell extensions
3 sets

jm's
3 sets

machine incline
120*12
160*12
200*12

shrugs
2*20> these hurt my rib

becca has done very well
last night she added 20lbs to her hard triple from last week, she also hit 125 for an easy triple off the 2 board where as last week it was a hard fought single.  Next week we max single these and see where she is.