Bench and Deadlift, 3/20-3/21

I DIDN'T skip my bench workout this week! Proud of myself. Now I've benched 3 weeks in a row so I should be back on track. I got so mad at myself for always skipping it and it was so hard to get  back into it! I still hate benching though....that's not gonna change 


Bench
Bench Press
10x45, 10x50, 8x55, 8x60, 6x65, 4x70, 2x75, 1x85

Cable Fly
3x10
Bentover Row
3x10

DB Overhead Press
3x10
Lat Pulldown
3x10

Bicep Hammer Curl
3x10
Tricep Pulldown
3x10
  
TRX Biceps
3x10
TRX Triceps
3x10
TRX Inverted Row
3x10

TRX Core Circuit: Fall-outs, Knee Tucks, Scissors, Side-to-Sides
3x10 each

Friday I deadlifted at work with my boss! It was her first full deadlift workout and we had so much fun! She worked up to 105 which was a great start! Here was our entire workout:

Deadlift
Deadlift
10x95, 8x115, 8x125, 6x135, 4x145, 2x155, 1x185 (miss)
Speed Deadlifts
5x2x135, 30 sec rest between

Weighted Hip Lift
3x10x95
Back Extension
3x10

SLDL
3x10x25
Mid-Row
3x10

KB Swing (I didn't do these)
3x10
Plank
3x45 sec

My back was not feeling great for this, which is why I skipped the swings. I got stapled on 185 which should be an easy weight for me, but my back just wasn't having it. Not quite sure what's going on, maybe I just had an off week but I did take a week off deads to try to rest my back. I felt strong up until 185. Below is video of my 145 set. I think Friday deadlifts at work are going to be a regular thing and I'm so excited! I love introducing people to deadlifting because it's my favorite lift, and I think Alyssa has the potential to be great at them! Maybe I'll convince her to compete in the future....hmmmmm :)