Legs
Front squat - BAR, 135, 185x5, 235, 260x3x8
GHR - BW, 10, 15x10-12x2
Deficit SLDL (3") - BAR, 135x12, 225, 275, 315x8x2
DB row - 45, 65, 80x8
Cable crunches - 52.5, 57.5, 62.5, 67.5xAMRAP
Good workout. Back was a little sore from a trigger point massage I had yesterday.
Chest/bi
Chest:
Reverse cable fly - 5, 7.5, 10xAMRAPx2
Bench press - BAR, 95x8, 135, 185x3, 205x2, 225x1, 185x6x3
High incline DB press - 65x10, 80x8x2
Super set:
Dip (tricep) - BWx8-13x3
DB pull over - 30, 35, 40xAMRAP
DB lateral - 10x8x2, 12.5x8x2
Bi:
Standing DB hammer curl - 30, 35, 40xAMRAP
BB spider curl - 60x8-10x3
Hit a PR of 225. Need to be tighter next attempt. Shoulders felt a little off today.
Back
Sumo DL (pause) - BARx8, 135x5, 225, 315x3, 405x6x3
Front squat - 135, 185, 225x3, 275x4x2
GHR - BWx18, 10x10x3
Cable crunches - 57.5, 62.5, 67.5xAMRAP
HS wide NG row - 100, 130x12, 160x10x2
HS pronated high row - 45x12, 70, 80x8x2
Reverse cable fly - 5, 7.5, 10xAMRAPx2, 5xstatic hold
Great workout.
congrats! .
Thank you!! I’ve finally self-diagnosed and started treating the issue with my left shoulders/traps 
It was cause my left tricep had many knots that were glued onto my shoulder. and it was pulling it out of its socket (i think) and doing funny things to my scapula. I’ve been self-administering gua sha and going for monthly tigger point therapy recently. Within a week of self-treatment i’ve noticed tremendous improvements. I’ve been reading on graston technique and, on paper, it seems similar to gua sha. I want to experience it but can’t find any therapists in my area that perform it.
Shoulders/tri
Shoulders:
Reverse cable fly - 5, 7.5, 10, 12.5xAMRAP
High incline DB shoulder press - 25, 40, 50, 60, 70x8, 75x5x3
HS shoulder press w/yellow band (WPS) - 45, 55, 65x8; last set drop @ 45xAMRAP
Cable lateral - 5, 10, 12.5x12x2
Yellow band spider crawl - 4x1min
Tri:
low incline ez skull curhser (inner/noBar) - 50, 60x10, 70x5
Super set:
Reverse grip tricep pull down - 60, 70, 80x10
Tricep push down - 60, 70, 80x10
DB pull over - 35, 40, 45, 50, 55xAMRAP
Great workout, followed by an even better post-workout sushi meal.
Legs
GHR - BWx15x2
Front squat - BAR, 135, 185x5, 235x3, 255x5x5
SLDL - 135, 225, 275x8x3
GHR (BTN weight) - 10x6x3
Standing calf raise - 70, 90, 110, 130x12x2
NG seated cable row - 100x15, 120x12, 140x10, 160x8
Reverse cable fly - 5, 7.5, 10xAMRAP
Kneeling cable crunches - 57.5, 67.5, 72.5xAMRAP
Front squats could have been smoother, felt like I was favoring the left leg more. Loving reverse cable flys, shoulders feel much stabler and already looking rounder since doing them consistently the past month. Overall great workout, with the three hours of sleep I got before this. Time to nap now…
Gua sha interests me. I am going to give it a trial run on some leg pain this weekend. How often are you repeating treatments to the same areas?
I have never had a treatment, but have heard good things about Graston.
Frequency depends on the severity of the petechiae/bruising that appears. So far i’ve done 3/4 treatments per area, each time after the previous bruising have completely gone away. I practically looked purple after I finished mine. I can post a pic of my first run at it if you want, but the pictures are pretty graphic. All the best man, i’m loving the results.
Chest/bi
Chest:
Reverse cable fly - 5, 7.5, 10xAMRAPx2
Bench press - 95, 135x8, 185x3, 205x2x6
High incline DB press - 70x10, 75x8x3
High incline DB fly - 22.5, 25, 30x12
Dip (tricep) - BWx8-13x3
DB pull over - 35, 40, 45, 50xAMRAP
Bi:
Standing DB curl - 30x12, 35, 40x8
Low single arm cable curl - 17.5, 20, 22.5x8
Pull up - BWx6x2
Good workout, bench press felt good.
Legs/back
GHR – BWx16, 5x10, 10x6x3
SLDL – 135x8, 225, 275, 315, 325x6, 225x6
Front squat – 135, 225x5, 275x3, 285x1 (pause), 285x2x2
Lying leg press (noBase/high/narrow) – 90, 270x20, 360x12
NG pull up – BWx10-12x3
Seated NG cable row – 100x15, 140x12x2
Super set:
Kneeling cable crunches – 57.5, 65, 72.5xAMRAP
Reverse cable fly – 7.5xAMRAPx3
Ah yes, the severity of the bruising…lol…calves and quads not much at all, shoulder and a nice portion of my upper trapezius turned a nice shade of purple. The frequency makes sense. I should’ve told some people what I was up to. The visual affect can be a little shocking. I’m going to continue to explore gua sha treatments.
Thanks!
Shoulders/tri
Shoulders:
High incline DB shoulder press - 30x12, 40, 50, 60x8x3, 65x7x2
BTN smith press (noBar) - 95x7x4
Pronated peck deck - 85, 100x12, 115x8; last set drop @ 70xAMRAP
Reverse cable fly - 7.5xAMRAP, 12x8x3, 5xAMRAP
Spider crawl - OJx1minx2
Tri:
Incline EZ skull crusher (inner) - 50x12, 60x10, 70x8, 80x5
Super set:
Reverse grip tricep pull down - 32.5x10x2
Tricep push down - 32.5x10x2
DB pull over - 30, 40, 50xAMRAP
Back/legs
Sumo DL - 155x6, 235, 335, 445, 515x3
Front squat (pause) - 135, 225, 275x1, 225x6x4
GHR - BWx16, YellowBandx6x2
NG seated cable row - 105, 130x12, 150, 165xAMRAPx2
HS pronated high row - 45, 90x8x3
Cable crunches - 155, 170, 155xAMRAP
Deadlifts felt awsome today but was really drained afterwards; did this in the morning before class on 4 hours of sleep. Banded GHR were brutal, felt like I was doing GHR for the first time. Will look to buy a band to them at my local gym.
Chest/bi
Chest:
Banded spider walk - REDx1minx3
Bench press (pause) - BAR, 95x8, 135x6x2, 185x4x6
High incline DB press - 70, 75x8, 80x7, 85x5
Tricep dip - BWx8-13x3
Pronated peck deck - 85x15, 100, 115x12, 130x8
Seated reverse cable fly - 5, 10xAMRAPx2, 12.5xAMRAP; last set drop @ 5xAMRAP
Bicep:
DB curl - 30x15, 35x13, 40x8; last set extended w/AMRAP of hammer curl
Low 1 arm cable curl - 17.5, 22.5x8x2
Great chest workout. Bench press moved like butter, shoulders felt fine throughout the workout.
Legs/back
Legs:
GHR (weight BTN) - BWx15, 10x8x3
Deficit SL (3") - BAR, 135, 225x8, 275x6x3, 275x10
Front squat (pause) - 135, 225, 275x2x5, 225x8
BB lunge (stride/leg) - 70x10x4
Back:
Seated NG cable row - 100, 120x15, 140, 160x10x3
HS supinated low row - 60x10x2, 70x10
HOIST pull down - 145x12, 205, 225x8
Good workout. Been eating more recently (lunar new year celebrations) but not feeling the positive effects in the gym. Felt better eating my regular meals, which will start tomorrow.
Off/recovery
Prowler push (noBase) - 45, 90, 135x40ftx1, 180x40ftx10
Front squat (pause) - 135, 185, 235x3x6
Felt good, front squats moved like butter.
Shoulders/tri
Shoulder:
Spider crawl - ORANGEx1minx3
Seated DB shoulder press - 25x12, 40, 50, 60x8, 65x6x4
Seated Arnold press - 45x9-10x3
Pronated 1 arm peck deck - 40, 55x12, 85x8x2
Reverse cable fly - 5, 10, 12.5x8x3
Cable Y raise - 5xAMRAPx2
Tri:
Incline skull crusher (wide/pause) - 60x12, 70x5x3
Reverse grip 1 arm tricep pull down - 12.5x8x3
Good workout. Tempo during DB shoulder presses were slower than normal.
Back/legs
Super set:
GHR - BWx8x3
Spider crawl - YELLOWx1minx3
Sumo DL (pause @ mid shin) - 155, 265, 390x6, 475x4x2
Super set:
Deficit SL (2") - 265x10x3
Incline DB row - 65x12, 75, 85x10
Front squat - 135, 225, 275x3x2
NG seated cable row - 120x15, 135x12, 150, 165x8
Medium width pull down - 120, 150x12, 180x8
Decline DB hamstring curl - 35xAMRAPx3
Great workout, everything felt great. Could have went heavier for deadlifts but didn’t want to switch the weight between my friends set and took the opportunity to work on some pauses. First time doing Decline DB hamstring curls and they’re a killer. Definitely worth doing, especially if you have a partner to help set up.
Off/Accessories
Pause front squat - 135, 185, 235x2x6
L pull up - BWx4x4
Standing calf raise - 100x15, 120x12, 160, 180, 200x6, 100x25
Seated calf raise - 30, 50, 70x8
Ab wheel - 4xAMRAP