Floor press: 390×4@8/390×4@8.5/390×4@8.2/390×4@8.5/390×4@8.7
Pull ups: 40 in 5:20 blah.
Competition bench press w commands: 405×1@7.8/450×1@8.5/450×1@8.5/450×1@8.3/450×1@8.5/450×1@8.7
Dumbbell rows: 100sx15, 100sx15, 100sx16
Tri band, drop setx2.
Front raises: 15sx60.
Lower back felt great; upper back injury hurt in between sets a lot, probably due to labored breathing.
Deadlift-b: 610×4@10(PR!!)/590×4@9.5/575×4@9.7
Squat: 405×5, 4 sets
Reverse hyper: 100×15, 3 sets’
Cable abs: 100×49 in 5:00.
BW=273.6. Tris sore the last few days. Barely missed the double w 480, very disappointing. Redeemed myself with a tying 3 rep PR on the last set.
1 board press-w: 405×2@7.5/480×2@11/470×2@9.5/470×2@9.5/460×2@9.2/460×3@10
Bench press w 9ct pause: 365×4@8.2/365×4@8.7/365×4@8.7/365×4@10
Rear laterals: 35sx10, 3 sets.
Reverse hypers: 100×12, 3 sets.
Superset squat holds, tri bandsx.3.
Felt pretty good today, nothing hurt.
Squat w 5ct pause-b,s: 405×3@8/465×3@8.5/475×3@8.5/475×3@8.7/465×3@9
Squat-b,s: 465×1@7/505×1@8/535×1@8.7/535×1@9/535×1@9
Glute ham: 45×8@8/45×8@8.5/45×3@10
Abs: ab wheelx3, SSB twistsx2.
Bad cramp/strain in upper back during shrugs.
Fat bar bench press: 380×3@7.8/405×3@8/405×3@8/405×3@8.3/405×3@8.5/405×3@8.3
Pull ups: 40 in 5:00.
1 board bench press: 455×2@8.8/455×2@8.8/445×2@8.8/445×2@8.8
Barbell shrugs-r: 545×9@8.5/585×6@8.5/635×5@9
Superset squat holds, tri bandsx2.
Front raises: 20sx36.
Back felt wonky all week, but felt good during deadlifts. Seemed to fatigue pretty quickly today.
Deadlift 515×6@8/565×4@8.2/(add belt) 615×2@8.5/615×2@9.2
Squat, technique work: 405×5, 4 sets.
Reverse hypers, strict w short straps: 50×12, 3 sets
Abs: cable abs-100x 49 in 5:00.
BW=274.0. Chest felt much better today, only a little bit of pain on full ranges benches.
3 board bench press-w: 405×4@7.8/455×4@8.5/465×4@9.5/455×4@8.8/455×4@9.3/455×4@9.5
Bent over row, strict-r: 325×9, 3 sets
Bench press [31/2 min rest]: 325×8@8/325×8@8.8/325×7@8.8/325×7@9.5
Side laterals: 25sx14, 3 sets
Superset squat holds, tri bandx3.
Weight felt heavier than it should have.
Squat-b,s: 495×2@8/525×2@9//525×2@9/525×2@8.8/525×2@9.5
Squat w 5ct pause: 405×4@8.5/405×4@8.8/405×5@9
Glute ham: 25×12, 3 sets.
Abs: upside downs-2 nsetx, landmines, 2 sets.
BW=273.4. Pain around nipple area, very close to skin surface.
Floor press: 405×3@8.3/405×3@8.3/405×3@8.5/405×3@8.8/405x 3@9
Pull ups: 40 in 5:15.
Bench press: 355×6@8.3/355×6@8.5/355×6@9
Seated cable rows, face pulls, superset: 3 sets.
Squat holds, tri band, superset: 3 sets.
Front raises: 15sx63.
Deadlift-b: 515×5@8/605×3@9/595×3@9.5(bad grip)/585×3@8.8/580×3@9
Squat technique work: 405×5, 5 sets
Reverse hypers, strict w short strap: 50×11@8.5, 4 sets
Abs: cable abs 100×48 in 5:00.