What started off as a quiet warm-up in the “heavy lifting” corner of the gym ended up as a “party” of sorts, with a lot of different folks congregating in the northwest corner. I had the rings hanging from the power rack and one of the older guys said the last time he saw that was in the monkey cage at the zoo. My response was, “Well, meet the monkey!” We had ring work going on, deadlifts, squats, miscellaneous banter, personal trainers and their clients passing through.

While it got a little busy, I got in a nice combo of deadlifts and GHD sit-ups with minimal rest in between. My deadlifts were seven singles of 75% of 1RM which is 305#. In between each single, I did 15 reps of GHD sit-ups.

I added some overhead presses, starting with 45×10/95×5. I then added mini bands to the 95# and did 1 set of five with the bands wrapped on the top horizonal bar of the squat rack and then did 5×5 with the same weight but tougher with the bands wrapped around the lower horizontal bar to increase the tension.