BW=277.5. Deads not great today, but not awful either. Felt progressively stronger on squats and the sets with 500 felt very strong.
Deadlift-b: 515×5@7.5/625×3@9.7/610×3@9.2/610×3@9.2/605×3@9.2
Squat w 4 ct pause-b,s: 405×2@8/465×2@9/480×2@8.8/500×2@9/500×2@9/500×2@9
Glute ham: bwx20,,20,17
Reverse hypers-2 sets, light
Cable abs: 100×55 in 5:00
Cable abs
BW=277.2. Felt good today and motivated.
1 board bench press[210sec]: 405×4@/475×1, 6 sets(8-8.5 rpe)
Pull ups[200 sec]: 65×5, 5 sets(8.5-10 rpe)
Wide grip bench press[3 min]: 365×5@8.5/365×5@8.5/365×5@8.5/365×5@9.2
Giant set-lying ext rot, face pulls, tri bandx3
Bad sleep the last few days. Joints felt good today. Deadlifting felt really good once again, despite having breathing problems today.
Squat-b,s[4 min]: 405X5@7.5/475×5@9/475×5@9.3/465×5@9.3/455×5@9.3
Deadlift-b[80 sec]: 615×1, 6 sets(8-8.7 rpe)
Reverse hyper: 140×12, 3 sets
Spread eagle sit ups ss plate throwsx2
BW=276.8, down 3 pounds from yesterday.
Bench press-w: 405×3@8/445×3@9.5/445×3@10/435×3@9.5/430×3@9.5/425×3@9.7
Pendlay rows: 225×10@7.5/275×10, 3 sets(8.5 rpe)
Bench press w 7ct pause: 405×1@7.5/465×1@9.5/465x 1@9.8/465×1@10
Front raise: 35sx16, 3 sets
Superset lying ext rot(25×10), tri bandx3
BW=280.2. Surprising weight gain after my Seattle trip. Felt pretty good today, not as rusty as I expected.
Deadlift: 565×5@8.8/565×5@8.8/565×4@8.5/565×4@8.5
Squat[210 sec]-b: 405×5@7.8/455×5@9/455×5@9.2/445×5@9.2/435×5@9
Glute ham: 25×11@8/25×11@8.5/25×11@9
Cable abs: 100×53 in 5:00
Abbreviated workout bc leaving for Seattle this afternoon.
Superset bench press w 7ct pause, pull ups[210 sec rest]: 365×3,4,4,4|bwx10,10,8,8
Tate press[150 sec]: 70sx10, 3 setx
Strong deadlifting once again, could have easily set a 4 rep PR today.
Deadlift-b: 515×5@7.5/615×3@9/615×3@9.5/605×3@9/605×3@9.3
Squat[210 sec]: 405×5@7.5/445×5@8.5/445×5@9/435×5@9/425×5@9
Glute ham: 45×9@8.5/45×8@8.5/45×8@9
Cable abs: 100×54 in 5:00
BW=276.0. Hung over and tired but still managed a PR w 405.
Bench press-w: 405×6@9.8(!PR!)/405×5@9.5/405×5@10/405×4@9.2
Dumbbell row: 150×11, 3 sets(up to 9rpe)
JM press: 225×8@8/225×8@8/225×8@8.5
Side lateral: 30sx14, 3 sets
Lying ext raise ss reverse hypersx3
Slept well the last few days. Knees and other joints felt pretty good today.
Squat-b,s: 475×3@8.5/515×3@9.5/515×3@9.5/515×3@9.5/505×3@9.5
Deadlift w 3ct pause-b: 515×3@8/515×3@8/515×3@8/515×3@8.2/515×3@8.2
Reverse hyper: 100xlots, 3 sets
Plank: 1:20. Spread eagle sit upsx2.
BW=277.2. Boring but productive workout.
Bench press[4 min rest]: 405×4@8.2/405×4@8.5/405×4@8.5/405×4@8.8/405×4@9
Pull ups[200 sec rest]: 65×5, 5 sets (8.7-10 rpe)
Tate press[3]: 70sx10@8/70sx10@8.5/70sx10@8.5/70sx10@9.5
Front raise: 30sx20, 2 sets
ss lying ext rot, tri bandx3