4/14/13 Rest Day
No “Colby” rest day today, I slept way in, rested all day, ate clean and went to work later that night. Dosed 4 capsules of Fortitude 30min after dinner as directed on off days.
4/15/13 Max Effort Bench
Monday concluded our team’s week three of incline with chain.
I warmed up with various stretches, band stretches then, I grabbed the prowler+ a red band and did sled pushes down, and ran it back.
Incline With Chains:
Everyone hit PR’s tonight which was great!
- Bar+chain 1×10
- 135lb+chain 2×5
- 155lb+chain 1×5
- 185lb+chain 1×5
- 205lb+chain 1×5
- 225lb+chain 1×2 (PR)
My bench felt good, formed improved since last week, I felt like I had a lot more power out of the hole.
Weights are for each hand. These are awesome for developing power for the bench. Good transfer.
- 100’s x10
- 120’s x5
- 130’s x3
During this exercise I jumped up and over to the lat bench and hit one set of reverse grip bench for 8 reps, with 205lbs.
Jeff worked with me on log presses (using a Swiss bar, we don’t have an actual log, yet) and keg presses.
- 135 4×4-6
- 155 2×3-5
- 175 1×1
- 195 1×1
The form for these are a lot like the beginning of the Atlas stones which is great for transfer strength.
- We worked form with the 50lb keg (filled with water, balance is tricky!) 2×8-10
- 157.5lb 2×1
- 210lb 1×0 hurt my bicep with this one… called it quits after this.
My elbows were very inflamed last night, I had to 86 the Skull Crushers and the Rolling Thunder.
Just some body weight dips today.
Band Extension Circuit:
I did a mini circuit, 25 reps at each station. We started with a large green band, medium orange band and finally a mini band. 3 sets. These burn!
I busted out a circuit much like the above with bands for my core, starting with a huge black band and then a large green band doing the standing banded crunches 20-30 reps each station until failure.
I dosed Fortitude 30min prior to training on a near empty stomach. Strength and aggression (in gym) increase have been very noticeable. Sleep quality has been great, recovery seems to be improving as well. I am enjoying the benefits of the AI component in this product.