Took me a few sets to get into it today but after that I was feeling alright, I’m really trying to drill breaking the bar on the pressing movements
Close Grip Bench
205x8
205x8
205x8
205x8
205x8
205x8
Overhead Press
155x12
155x12
155x12
155x12
155x12
Close Grip Row
205x8
205x8
205x8
205x8
205x8
205x8
Yates Row
155x12
155x12
155x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Hamstring felt normal during my warmups but I wanted to stay safe so I went a lot lighter. Gonna be building back up to the weights I hit previously a good amount quicker than 10 pounds a week so I’ll be back on track soon enough
Squat
225x5
225x5
225x5
225x5
Pause Squat
185x8
185x8
185x8
185x8
Snatch Grip Rack Pulls
225x12
225x12
225x12
225x12
225x12
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
I was happy with how today went because the regular grip bench sets felt pretty close to how I’d like them to and the close grip bench sets felt awesome
Bench
235x5
235x5
235x5
Close Grip Bench
215x8
215x8
215x8
215x8
Overhead Press
165x12
165x12
165x12
Barbell Row
235x5
235x5
235x5
Close Grip Row
215x8
215x8
215x8
215x8
Yates Row
165x12
165x12
165x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
How are you liking the change to volume/weight?
Edit: that sounds weird but idk how to word it 
I’ve really liked being able to push the main movements more on the heavier sets of 5 and I feel like lowering the volume has left me with a noticeable amount more energy compared to the routine I was running earlier. The feeling of lowering the intensities and raising the rep ranges of the sets from the first movement to the last feels like a lot less of a grind and a lot more natural and fun to me than when I wouldn’t vary the number of reps for each day’s movements.
I’m hoping that relates to what you were asking about lol, let me know if I misinterpreted something
Squat
205x8
205x8
205x8
205x8
205x8
205x8
205x8
205x8
Good Morning
165x12
165x12
165x12
165x12
165x12
165x12
165x12
165x12
+Abs, cardio
I tried to drill rooting today to add to my stability, I definitely need more work on it though. I’m interested to see how it’ll affect lower body stuff tomorrow because I could feel a bit more calf involvement
Bench
215x8
215x8
215x8
Close Grip Bench
185x12
185x12
185x12
Overhead Press
165x12
165x12
165x12
Barbell Row
215x8
215x8
215x8
Close Grip Row
185x12
185x12
185x12
Yates Row
165x12
165x12
165x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Rooting felt like it made a difference today, deadlifts felt really good and all movements seemed more stable
Deadlift
225x5
225x5
225x5
225x5
225x5
Squat
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Felt good today, I was focusing on applying force from my scapula outwards horizontally to ‘break the bar’ and it made pressing feel really natural. I need more work on that cue for the rows though
Close Grip Bench
215x8
215x8
215x8
215x8
215x8
215x8
Overhead Press
165x12
165x12
160x12
155x12
155x12
Close Grip Row
215x8
215x8
215x8
215x8
215x8
215x8
Yates Row
165x12
165x12
160x12
155x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
30 minutes cardio
Today:
Squat
245x5
245x5
245x5
245x5
Pause Squat
205x8
205x8
205x8
205x8
Snatch Grip Rack Pulls
245x12
245x12
245x12
245x12
245x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
The weights moved alright today but I couldn’t really get into that great of a groove for some reason, just felt a little bit off
Bench
245x5
245x5
245x5
Close Grip Bench
225x8
225x8
225x8
225x8
Overhead Press
175x12
170x12
165x12
Barbell Row
245x5
245x5
245x5
Close Grip Row
225x8
225x8
225x8
225x8
Yates Row
175x12
170x12
165x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
Squat
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
^ Even though the weights weren’t anything special, this session felt really good in terms of energy and technique. Hoping this continues in the coming weeks’ leg days
Today:
Bench
225x8
225x8
225x8
Close Grip Bench
195x12
195x12
195x12
Overhead Press
135x12
135x12
135x12
^Lighter on these because I was feeling a strange sensation in my left lat, the rowing sets felt fine as I kept going though
Barbell Row
225x8
225x8
225x8
Close Grip Row
195x12
195x12
195x12
Yates Row
135x12
135x12
135x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
245x5
245x5
245x5
245x5
245x5
Squat
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
Felt really tired going into today’s lifting but pretty much everything felt great once I got started so it ended up being a good day
Close Grip Bench
225x8
220x8
215x8
210x8
205x8
200x8
Overhead Press
175x12
170x12
165x12
160x12
155x12
Close Grip Row
225x8
220x8
215x8
210x8
205x8
200x8
Yates Row
175x12
170x12
165x12
160x12
155x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
I’d say, looks like a great session!
Yeah it was definitely one of the best feeling ones in recent memory, I’m hoping this is a sign that the new routine is working for me
Yesterday:
30 minutes cardio
Today:
Squat
265x5
265x5
265x5
265x5
Pause Squat
225x8
225x8
225x8
225x8
Snatch Grip Rack Pulls
265x12
265x12
265x12
265x12
265x12
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
I liked how the rack pulls felt since they’ve been hit or miss lately, I am consciously cueing a lot of little things during them so I need a bit more practice to get them as fluid as they were at my best
Yesterday:
Bench
255x5
245x5
235x5
Close Grip Bench
235x12
225x12
215x12
205x12
Overhead Press
185x12
175x12
165x12
Barbell Row
255x5
245x5
235x5
Close Grip Row
235x12
225x12
215x12
205x12
Yates Row
185x12
175x12
165x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Today:
Squat
245x8
245x8
245x8
245x8
245x8
245x8
245x8
245x8
Good Morning
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
+Abs, cardio
I felt very lethargic throughout today’s lifting, everything was awkward and slow besides a few of the close grip bench sets. Obviously not ideal but it happens
Bench
235x8
225x8
215x8
Close Grip Bench
205x12
205x12
205x12
Overhead Press
145x12
145x12
145x12
Barbell Row
235x8
225x8
215x8
Close Grip Row
205x12
205x12
205x12
Yates Row
145x12
145x12
145x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
I realized a bit too late into this workout that I was supposed to be adding 20 pounds on lower body days instead of 10 so I’ll be going up 30 next week for deadlifts and then possibly the squats and good mornings, too. Other than that mistake, I was really liking how deadlifts felt today since I felt stable and fast for them
Deadlift
255x5
255x5
255x5
255x5
255x5
Squat
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
Good Morning
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
+Abs, cardio