10/12:
OHP: 166lb (4x1) [4.5min]; 148.5lb (5/5/4) [5.5min] - failure, so lowered the weight to get some volume
Squat: 276lb (5x3) [5min]
10/13:
Pullup: +75lb (10x1) [5+min]
Incline CGOHP: 138.5lb (5x5) [4min] - dropped weight and focused on form, not recovered from yesterday’s OHP yet
10/14:
Bench: 251lbs (10x1) [4.5min] - elbows sore as fuck, cannot slingshot tmrw, HAVE to massage
Rack Chins: +46lb (5x10) [5.5min] - hard as fuck
10/15:
Pendlay Row: 188.5lb (5x3) [5min]; 146lb (4x10) [4.5min]
10/16:
T-Bar Row: +90lb (4x15) - hard
10/17:
BB Row: 158.5lb (5x10) [5min]
Squat: 286lb (5x2); 296lb (x2) [5min]
10/18:
OHP: 156lb (5x3) [5min]
Sumo DL: 296lb (3x5) [5min]
10/19:
Incline CGOHP: 146lb (5/5/4/4/4) [5min]; 116lb (9/10/10) [4min]
10/20:
Pullup: +62.5lb (5x3)
Rack Chins: +50lb (5x10) - pretty damn hard
10/21:
Bench: 233.5lb (5x4) [5min] - next time try 238.5lb (5x3), ambitious but just go for it
Slingshot: 241lb (5x6) [5.5min]
10/22:
T-Bar Row: 95lb (4x15) - hard
10/23:
Pendlay Row: 196lb (7x2) [4.5-5min]
10/24:
Pendlay Row: 151lb (5x10)
Squat: 301lb (7x1) [4-4.5min]
10/25:
BB Row: 161lb (5x10) [5.5min] - LOWER TO SHIN TO WORK ERECTORS AND GET A BIGGER ROM
Sumo DL: 306lb (3x5) [5.5min] - hard, heavy, back rounding; LEG DRIVE WITH QUADS INITIALLY, PULL WITH UPPER BACK, KNEES OUT, BAR CLOSE TO BODY
10/26:
OHP: 163.5lb (7x2) [5.5min] - none of these were paused, very heavy; unsure if I can get 171lbs next time
Incline CGOHP: 126lb (9/9/9/8/7) [5.5min] - fried afterward
10/28:
BP: 238.5lb (5x3) [5.5min]
Rack Chins: +75lb (10/8/8/8/9) [5.5+min]
10/30:
Slingshot: 246lb (5x6) [5.5min] - very hard, almost failed
Pendlay Row: 203.5lb (10x1) [4.5min] - more cheating than I like I think
11/02:
OHP: 171lb (10x1) [5.5+min] - driving up a little with hips and legs MAYBEE, long(er) breaks towards end sets
Sumo DL: 316lb (3x5) [5min] - interesting phenomenon here deadlifting in Westwood
11/03:
Pullup: +75lb (2x1); +77.5lb (8x1) [4.5min]
Incline CGOHP: 128.5lb (5x8) [5.5min] - focus on tucking elbows in and forward, pressing out in front a little bit in order to maximize tricep and anterior deltoid recruitment for pure pressing power
BB Row: 163.5lbs (5x10) [5.5min] - man these were hard, really didn’t wanna do that 5th set
11/04:
Bench: 246lb (7x2) [5.5min] - pretty hard and heavy; going to do an ME cycle with Slingshot
11/06:
Slingshot: 251lb (4x5) [5.5min]
11/07:
Pendlay Row: 191lb (5x3); 153.5lb (5x10)
Squat: 296lb (6x2) [4.5min]
11/08:
OHP: 158.5lb (5x3) [5+min] - some of these were on the border of push-pressing, getting hard and heavy; it’s OK, keep pushpressing a little bit to overload
T-Bar Row: +90lb (5x12) [4min] - very controlled reps