Squats
215x5
250x5
280x6 these felt pretty good and I definitely left a few reps in the tank
215x12
215x10
215x10
Leg curls 45lb plate 3x10
calf raises 135 3x10 my calves are tiny and I need to be more consistent in training them.
Standing cable crunches 3x20 @ 50 lbs and 2x10 with 90lbs . Its a body solid cable machine my cousin has in his garage gym so I don’t really know how the weight works compared to other cable machines. Before I would do 300lbs on the reg cable machine.
Bench
180x5
205x5
235x6 Had a few more reps in the tank
Face pulls
100 5x10
close grip
135X5
155X5
175X5
180X5
185X5
190X5
Paused Bench
205 3x3 with a 5 second pause just above the chest it was actually a lot tougher then I thought the last one I barley got it up.
Lat pulldowns
100x10
110x10
120x10
Deadlifts
275x5
315x5
360x7 Had a few left in the tank
OHP
95X5
110X5
125X7 Had 1 maybe 2 more reps left.
BB shrugs 315 3x10
DB rows
80x10
100x10
100x6
80x12
Standing cable crunches 5x20 @ 50lbs
Squats
235x3
265x3
300x5
235x5
235x5
235x12
Standing cable crunches
3x20 @ 70lbs
Power cleans
95x5
115x5
135x5
135x5
Bench
195x3
220x3
250x5
I felt like I could have knocked out a couple more reps but the bench I use is a little higher and I can hardly get any leg drive ( Not a great excuse but whatever.)
220x5
195 2x10
195 1x5
Dips 3x10
2x12
Face pulls 3x12 @ 100 lbs
Incline close grip 135 3X5
All in all it felt like a pretty good training session I’ve been lifting in my cousins garage gym and he has a pretty good setup its just cold but we do have a space heater.
Deadlifts
295x3
340x3
380x7 Reset on every rep
OHP
105x3
115x3
130x8
105 3x5
Worked on my front squats but didn’t go higher then 135 and did some DB shrugs and seated cable pulls but didn’t really keep track of the weight or reps just did some I felt pretty good and didn’t really feel the need to do a ton of extra work today.
Squats
250x5
280x3
315x2
250x10
225x10
205x10
Hang Cleans
95 2x10
115x5
135 2x10
155x2
165x1
Bench
205x5
235x3
260x2 def had a couple more reps
235X5
205X6 with a 3 second pause on the last rep
185 3x5 with pause on each rep
dips 5x10 BW
face pulls 5x10 @100lbs
chins 3x10
Deadlifts
315x5
360x3
400x8 PR
DB rows
50x10
70x10
90 2x5
100 3x5
Standing cable crunches
2x10 @ 50lbs
3x15 @ 70lbs
400x8
OHP
115x5
125x3
135x2
did a few ast some DB press
25x10
35x10
45x10
Sprints, I gotta get some conditioning in sometime
DELOAD SQUATS
135X5
165X5
195X5
BB lunges
Bar x10
55 x10
95 2x10
Leg ext
90 3x12
leg curls
3x5 @ 45
hang cleans
3x5 @ 115
Calve raises 3x12 with a pause 225lbs
Bench Deload
Warm ups
bar 2x10
95x10
115x5
140x5
165x5
I felt really good and I guess this might be against the rules but I did a few sets of 225
225X5
245X2 W PAUSE
225X10
225X7
Dips bw few sets of 10
1x20 with a random chain on my back I don’t know how much it weighed probably 10lbs but it felt pretty easy.
Deadlifts and press de load
175x5
215x5
255x5
Press
60x5
75x5
90x5
Did some DB curls and hammer curls
25x12
40 3x8
50 2x6
40 1x12
25lb hammer curls for some reps
Prowler pushes 90LBS 6 30 yard pushes
SQUATS
230X5
260X5
290X8 Not a PR but this felt pretty good.
225x5
235x5
245x5
Leg ext
45x12
90x12
115x12
135x10
BB lunges
Bar x12
65x12
75x12
95x12
115x12
Leg curls
45 3x8
Did a few sets of hang cleans but felt like my form was really off for whatever reason. All in all I felt pretty good since my squats have felt pretty shitty lately.
BENCH
185x5
210x5
240x8 not a PR but felt really good
Face pulls 5x10 @ 100lbs
incline close grip bench
135x10
155x10
185x5
165x10
DIPS
BW 2X12
BW 25lbs x15
BW 25 X12
BW X15
1/4
Deadlifts press, not doing jack shit.
285x5
325x5
370x5
Press
100x5
120x5
130x5
Squats
245x3
275x3
310x3
Leg ext
90x12
115x12
135x12
90x12
BB lunges
100 3x12
Bench
200x3
225x3
255x5
Dips
BW 2x12
25 x10
50x 10
25x20
BWx20
Close grip incline
135x10
155x10
185x5
155x10
Standing cable crunches a few sets of a 10-15 I didn’t really count
Press
110x3
120x3
135x3
155x1
Push press
175x1
180x1
185x1
190 fail
Press 135 2x5