Skwatssssssss!!!! The focus was speed and just like Ricky Bobby...I wanna go fast!

Box Jumps 4x5...not sure of the exact height but it was well over 30". I have always been pretty decent at box jumps and although I have done them in like a year and am the heaviest I have ever been I was happy with the height and know that will increases pretty quickly. Will be doing them at least once a week.

Speed squats- lost count of the sets but I think I ended up around 10 sets. 10x3 @ 200 with 30 seconds rest between sets. As usual no belt, no wraps or sleeves.

RDL- 3x10 @ 275 slow tempo on the eccentric to get a good stretch and fast on the concentric

weighted step ups 3x6 each leg...I dont like these but I know I need to do them.

KB swings 3x12 @ 70...these were pretty easy weight wise but its the heaviest the gym has. This is pretty much the only KB exercise you will ever see me do, what can i say im a barbell kind of guy. Plus until I can go outside and toss kegs these are nice to work in to keep the movement similar.

Hypers- 3x12 @ body weight

This was all I did, finished in under an hour and was a pretty good day. Since i love lifting heavy and hate when i have to go lighter i spend the time really working on form and shortening my rest periods which can make a huge difference mentally for me.

Friday 12/7 Bench/upper back

Decided to get some heavy(er) bench work in

Worked up to a 345 single normal grip. After that did 3 singles of close grip at 315 and they felt pretty easy. for some reason my cg bench always feels better than my normal bench....

DB bench 4x8@105...nothing to exciting here but wanted so get some additional chest work in after bench.

DB "kroc" row 3x8 @ 105 this is probably the 2nd or 3rd time ive ever done these but i like them! so i will be keeping them in the rotation for a little bit.

Assisted pull ups 5x8-10

inverted TRX rows 3x6 slow tempo.

Wanted to get some more work in like med ball throws but had to cut it short cause im headed to baltimore for my buddies birthday dinner, I've known him since since i was 3! Pretty crazy how time flies. Lift heavy, be happy.