16 January 2018 - Squat & Deadlift
Back Squat 355x1+ (7)
Full Snatch 3x3 70kg, 3x2 75kg, 3x1 80kg, 1x1 85kg
Conventional Deadlift 330x3+ (10)
Sumo Deadlift 365x3
Notes
Today was the first time in months that I’ve squatted and deadlifted on the same day, and now I remember why I separate them. My legs were tired as taint from 355x7 (PR by the way, go me), PLUS my back was tired (not really sore, just tired because of my 310x15 two days ago) so that made for a very difficult set of deads.
I snatched because I felt like it, and it felt awesome to hit 85kg (roughly 185lb I think. Not as impressive in pounds but whatever.)
My reps leading up to my 1+ squat set felt very solid, so I was optimistic. I originally wanted 5 reps, but then decided I’d take 6. Then I told myself to stop being a pussy and get 7, so I did. I felt my knees slide inwards ever so slightly, my forward lean became more than I think is acceptable, and the bar moved decently, but I knew that I wouldn’t be able to get another rep. So 355x7. I’ll take it all day baby.
I hate 1rm calculators because they’re so often inaccurate, but after plugging this week’s best sessions in, it tells me that I’m at 440/310/445. I know that isn’t true, but that’s what happens when you use 6+ reps to calculate your max. 440 would bury me, 445 would snap my spine, but I think I could bench 310 in a few weeks. I’m not going to, because that’s dumb, but it’s a nice thought to have. I’m taking tomorrow off, and will be benching on Friday and probably squatting on Saturday. I might deadlift too, but I’ll need to see about that. Bench: 270x1+ (I expect 4), Squat: 325x5+ (10), Deadlift: 345x1+ (I want 7. That’s my best set ever for conventional.)
Overall, I’ve had a solid week so far. Mental intensity/focus/drive is at an all-time high right now, which is fantastic, because once I get into the zone, it stays for at least a month or two. I love it. “Love shit, kill shit” - Rich Piana RIP
Thats great man. Keep up the good work! I cant wait to see you hit that three plate bench!
R.I.P Rich Piana
19 January 2018 - Bench
240x5+ (10), 3x8 225
Pause Bench 3x10 185
DB Bench 1x10 75lb, 2x15 75lb
Overhead EZ Curl Bar Tricep Press (or something, idfk) 3x10 25lb plates
Cable Tricep Pushdowns 3 drop dropset 50lb, 42.5lb, 25lb (each one amrap)
Snatch High Pulls 3x5 70kg
Notes
SO CLOSE TO A PR WITH 240!!! I tried ammonia for the first time today and it was life-changing. The first 5-6 reps felt like 135. Rep 8 felt heavy and I got 2 more for 10. PR is 11 but I’m just happy to still be in double digits. I went on to get 3x8 at 225, most of these reps were very slow but I still felt strong doing them if that makes any sense.
Standard 3x10 pause bench. Went with a grip about a hand wider than I normally bench with which was a nice change of pace. It felt good to hit it with a slightly wider grip. That’s what she said.
DB bench has never been my strong suit but today it was on. 75s felt light as heck. Nuff said. Also did a bunch of random tricep stuff for fun and snatch high pulls for a little trap work.
325x5+ squat tomorrow, would love to get 11. That is the magic number. Lately it’s been seeming like I can get 7-8 reps with any weight, but never more than 10. 310x10, 315x10, 320x9, etc. If I can get 355x7, taking 30lbs off should make it easy enough to get 4 extra reps. Right? We’ll see.
20 January 2018 - SKWAAATS
325x5+ (12)
Notes
Yup. I used the “I’m Not Doing Jack Shit” template today. + set and that’s all. The GOOD news is that I slaughtered my 12 rep max by about 20lbs today. When I’m squatting, I very much enjoy getting into the emo mindset of “I’d rather die than rack this weight” and “Pain is weakness leaving the body.” Squatting to the point of lightheadedness is oddly satisfying, and it’s definitely a learned pleasure. I extrapolated that to 335x10 which (I know, fuck all rep max calculators) puts me at a 450lb squat. Bruh. I would fold like a got damn lawn chair if I had 450lbs on my back.
On the bright side though, I’m taking 325 to the border between hypertrophy and endurance. I need to find a way to record my 365x1+ (which I’d like to get 7-8 on) for proof, because none of my friends believe me when I tell them that I can squat this much. Probably because 325 was my max 6 months ago and I repped it 12 frickin times today. I’m so so so happy right now, this is unbelievable. All I had before my lift was an orange, some beta alanine, and creatine. Didn’t even use ammonia today. I have bench and deads on Monday (actually might save my deads for after squats on Tuesday. Idk) with a 250x3+ and 345x1+. My record with 250 is 8, and my deadlift record with 345 is 7. Time to rest and eat and take a lazy day tomorrow.
School starts Monday but I’m only taking 3 classes. Spring '18 is the semester of GAINZ
22 January 2018 - Bench & Deads
Bench 255x3+ (7), 225x10, 225x8
Pause Bench 195x10, 195x2
Sumo Deadlift 345x1+ (7 – read notes), 365x3
Cable Facepulls 5xAMRAP 25lb
Overhead Tricep Cable Extensions 3xAMRAP 35lb
Notes
Bench + set went better than expected. Today was my first day back at school in 5.5 weeks, so my body woke up at 8am for the first time in a month and a half (it was either 6am or 11am over break). Didn’t eat much, only had 48oz of water all day and that was about an hour before my lift. I got caught on my 8th rep which would’ve been a PR at 255lb, but I think I sabotaged myself with bad nutrition today. Kinda ran out of energy after my obligatory sets at 225, so I cut my second set short because I just simply did not have anything left in my upper body.
I moved on to deads, and sumo felt better today than conventional did in warmups, so that’s what I went with. 345x7 doesn’t sound very impressive, but I honest to God believe that if I’d had chalk today, I could’ve pulled 345x12-14. I purposely did not use my straps today, but I wish I had. Oh well. PRs aren’t THAT important to me I guess. The nice thing about pulling sumo is that it was so. damn. easy. The 6th rep almost slipped out of my hand, and the 7th slipped out as I was lowering it, so I just let it go. Didn’t feel it in my legs or back, which is why I believe I could’ve potentially doubled what I actually got today. I’m still okay with 345x7, since I guess that worked my grip strength if nothing else…
I’ve also decided that I will be using conventional deads as an accessory from now on. Sumo was just too on today. Pulling 315 conventional while warming up felt as hard (if not harder) than pulling 365x3 sumo as a joker set. I’ll throw conventional deads in after legs, seeing as high rep conventionals hit my quads in a way that squatting doesn’t. Plus, I really need the back work. I’m thinking 275-295 for 3x10 touch n go tomorrow after squats. I know some people think anyone who uses TUT work is an idiot, but I love a good burn. Resetting after each deadlift is fine, but it also takes forever to get a set done, plus…like I said, TUT work is just fantastic. Squats, Bench, Deadlift… hell, even accessories. TUT is awesome.
Sooo, that leads me to the end of this post. Tomorrow is 345x3+ for squat, where the goal is…hmmm…9. 355x7, then I recovered, hit 325x12, and I’m adding 20lbs, so yeah. 345x9. It’s big boy season. Wednesday will be a rest day, and I have homework to do so I’ll set expectations and talk about my next bench and dead sessions in my log tomorrow 
23 January 2018 - Squats
345x3+ (9), 365x1, 3x5 315
Good Mornings 3x10 135
BTN Push Press 3x10 135
Snatch High Pulls 60x5, 70x5, 80x5 (kg)
Clean High Pulls 2x5 80kg
Conventional Deads 225x10, 275x10, 5x5 315, 3x5 365, 3x1 385
Notes
I spent way too long in the gym tonight, probably about 2.5 hours of straight work. I just wasn’t getting tired so I kept going, but while driving home I remembered something I read in a recent TN article. Something to the effect of “Just because you feel great doesn’t mean you should keep going until you can’t go anymore. If you feel great, take that as a sign that you’re recovering well, nothing more. Do what you planned to do and get out.” I think I need to take that to heart and stop dicking around for an hour longer than I need to. The original plan was this:
- Set, Good Mornings, more back squat volume, and a few sets of light deads. I was FEELING it today though, which is rare, especially for deadlifts. I didn’t expect to be able to hit 365 for more than 1-2, but it just came up easily today. I think I’m finally getting into the groove of deadlifting with a flat shoe as opposed to an olympic shoe which is what I’d been doing previously.
Anyways, 345x9 is another PR. My bench is stalling, my deadlift is starting to pick up, but my squat has been and still is at full throttle. I’m fine with it considering my lower body lifts used to be embarrassingly awful, and even though my bench is stalling, it’s stalling around 3 plates so it’s hard to be mad at that. I’m beginning to stretch my upper body more frequently, so hopefully that’ll translate to some sort of effective bench mobility and help me bust down this 305lb plateau.
Next up is a bench or sumo day depending on how my shoulders and chest feel. Tomorrow is a rest day, but my bench will be 270x1+ on Thursday. Ideally I’ll get 5 with that, but who really knows at this point. I sure don’t. Seems like I may have to transition to hypertrophy for my bench workouts and stay on strength for my lower body work, which is fine with me. My next deadlift is 315x5+, which is easy money. It’s to the point where the only reason I’m bothering which weight that light is because I know I have to, because I trust the process. When I started squatting, I thought 240x5+ was a waste of my time, but I look at myself now and realize that it was not a waste of time whatsoever. My 10 rep max has increased like 80-90lbs (245 to 335 I think) in 6 months because I played by the rules, so that’s what I’ll do for deadlifts as well. If I can deadlift ~415x10 in 6 months, I will literally shit my pants. That would be insane. My next squat is 365x1+ and I would like 6 reps. Maybe 7. I don’t know how I’m able to increase my squat like this other than I just want to so I make it happen. Once you get the form, squatting is all mental. That’s my opinion anyways. Really looking forward to being able to rep 400+ in a year or so!!
Edit: Everything was strapless and beltless today, as usual (for the belt at least). The belt helps me a lot with sumo but it tends to make my back round too much in conventional deads and I still haven’t gotten used to it for squatting yet 
25 January 2018 - Bench
270x1+ (4), 2x8 225
Pause Bench 2x10 185
26 January 2018 - Deadlift
315x5+ (13), 365x1
29 January 2018 - Squat
365x1+ (6)
Muscle Snatch 3x5 50kg
30 January 2018 - Bench
Barbell Bench 225x15
DB Bench 5x10 75s
DB Front Raises 3x10 30s
Tricep Cable Extensions 3x10 (weight?)
Cable Face Pulls 4x15-20 @ 30
BB Military Press 1x9 95lbs
Notes
Fell off the face of the earth for a bit. Finally met a nice girl who I spent a lot of time with over the past 5 days, but that’s not why my sessions were short. I ran out of gas pretty quickly on the 25th and 26th, and on the 29th I had unpleasant bathroom experiences throughout the day so it’s a miracle I walked out of the weight room with clean underwear after squatting.
Several PRs while weighing in around 217lb: 365x6 / 225x15 / 315x13. I’m really becoming a fan of high rep work which makes this bench hypertrophy cycle very exciting for me. I’m going to try a lot of different things, get away from just flat barbell bench, and just do lots of 5x10s with short rest periods. Today was a lot of 90-120s rests which I’ll gradually scale down to 45-60s. Hopefully that’ll raise my level of conditioning and/or be more conducive to building muscle mass.
Tomorrow I have a deadlift 3+ @ 335. I’m aiming for 10 reps as usual for a 3+, but a lot of it depends if I have chalk or not. I prefer chalk over straps for conventional which is what I’ll probably end up doing, but we’ll see. I’ll add in 3x8-10 of various assistance like rack pulls and good mornings. Should be a fun day, I’m very excited!
31 January 2018 - Deadlift
335x3+ (11)
Sumo 5x5 315
Good Mornings 4x10 135
Notes
Not a bad + set for me today. Happy with the way I was able to move 335 and I hope that it translates well to 365 which I think is my 1+ set. I really enjoy training both deadlift styles and since I don’t plan on competing in the next year, I think it’s probably better for me to train both anyways.
Tomorrow is a rest day from the heavy compound movements, but I’ll probably do some high rep triceps & upper back work. I barely felt sore (about 3/10 on a 1-10 scale) from my bench workout today, but still more sore than I usually do after a bench day. I believe that Friday is a squat deload, which kinda sucks, but it’s also easy to recover from, not to mention that it’s a necessity for me. I’m at the point now where every 1+ is a weight that I’ve never attempted to rep before, and weights for my 3+ and 5+ have just barely become weights that I feel comfortable repping. All that just to say that since I’m pushing myself to new levels of squat intensity, a deload every 6 sessions is a safety precaution that I must take to continue making progress.
Bottom line: Bench hypertrophy is fun, squats are getting stronger every day, and my deadlift is increasing because my legs are so much stronger now than they were before.
Squat deload session will probably be something like this:
Back Squat 3x2 @ 345, 3x1 365
Front Squat 1x5 205
Plenty of stretching & mobility
A few full olympic lifts. Full snatch + C&J, probably work up to a 1x1 at ~80kg & 110kg just for fun.
Not to get too far ahead of myself, but next bench day will probably be something like a 185lb amrap followed by 5x5 ~245 or something. I don’t want to completely neglect the weight that felt heavy to me before, so I may work up to a RPE 8.5 or 9 every week or two, but my priority right now is volume. One of the problems that I personally had (not necessarily a flaw of 5/3/1) is that I was always so gassed after my + sets that I was hardly able to get myself to do anything else with any sort of intensity. Slightly lowering intensity is a good way to ensure that I have the energy I need to be able to perform 50, 100, 150 quality reps (whatever my MRV is) with good form, speed, control, etc each session.
2 February 2018
Barbell Bench 225x14
DB Bench 5x10 75s (75 sec rest intervals)
Cable Tricep Pushdowns 5x10-15 35lb, amrap 3-drop drop set
Cable Face Pulls 5x20, 1x37 30lb
Rear Delt Flyes 4x10 10lb DBs
Notes
I’m really glad that I can seemingly be consistent with hitting 13+ with 225 on the bench. A goal for 2018 is to hit 20 reps.
DB Bench felt incredibly easy today, so I’ll use the 80s on Monday or Tuesday, whenever I bench next. Back is still sore from deads two days ago.
This week was an easy transition into a higher volume phase. Next week I will begin to incorporate incline DB bench, flyes, and some medial delt work as well to increase the volume. I’ll probably start with just 2-3 sets of each for 6-10 reps so I don’t kill my body to badly when I first start doing it all. I’ll slowly work my way up until I feel that I can’t recover in 2-3 days anymore.
Still loving this increased volume, and it feels really good to be doing such high reps for all this stuff. Bench day might be my new favorite day again. Squat deload tomorrow and Sunday off!
3 February 2018 - Squat Deload
Back Squat 3x2 345, 1x1 365
Power Snatch - worked up to a single at 85kg, failed 90kg (198lbs)
Power Clean - worked up to a single at 120kg, failed 125kg (275lbs)
Standing Military Press 155x6, 2x10 135
Notes
Squats felt alright today which is a good sign for a deload in my opinion. If they felt awful, that’d mean I was in dire need of a deload and better nutrition, but I think I’ve been doing pretty well with eating enough protein and drinking enough water lately. I think I could’ve taken 345 for 7-9 reps if I had to, so 3x2 was nice. I just focused on staying as tight as possible, hitting complete depth, and exploding up. Felt awesome. 365x1 was about the same, felt very good for being 87% of my most recent 1rm.
The olympic lifts were ON today. Snatch was going very well, and I pulled 90kg to my throat, but I’m god awful at dropping under the bar so I failed. I clean + jerked my way up to 100kg, then went 105, 110, 115, and 120 all for 1 rep. I have a video of my 120kg, but it didn’t occur to me to record my snatches until after 85kg (I snatched first), so I got my 90kg fail and every clean upwards of 100kg. 120kg is a PR of 5kg (11lbs) but it felt easier than hitting 115kg did last time. I’m a happy dude right now. I think I’ll do a bench + deadlift combo day on Monday. That’ll be a 205xAMRAP for bench followed by 5x10 DB bench, 2x10 incline DB bench, some tricep/bicep/shoulder giant sets, and then my 365x1+ for deadlifts. Gonna be a tiring day but I’m looking forward to it!!
I’ll post a link to the video later. YouTube is being stupid as usual.
Edit: Got it.
5 February 2018 - Bench
Flat BB Bench 225x9,9,7
Incline DB Bench 3x10 75s, 2x10 65s
Flat DB Bench 1x19 45s
DB Flyes 2x10 30s, 1x10 35s
Full Clean (High Blocks) 3x3 80kg (176lbs), 2x3 85kg (187lbs), 2x3 90kg (198lbs), 3x1 95kg (209lbs)
SS: Cable Face Pulls 4x20 35lbs + Bench Rear Delt Flyes 4x10 15s
SS: Cable Tricep Pushdowns 4x10 35lbs + BTN DB Tricep Extensions 4x10 45lb
+Lots of stretching my chest and shoulders + many 10-15 second hangs from a pullup bar
Notes
Tons of pressing volume today which was a lot of fun. I wasn’t sure what I wanted to do for 225, so I aimed for 3x9 with no spotter and felt slow and shaky on my 6th so i did one more and racked it. 25 reps with 225 is more than normal, so I’m happy. It made me extremely fatigued, and combining that with the fact that I haven’t done incline DBs in forever made it tough, but fun. Got my 50 reps of DB bench in, + another set to failure of flat DB bench.
Olympic lifting was fun as always. My coach suggested that to get used to dropping under the bar that I do some cleans off blocks. This works well, because by pulling off of high blocks, it limits how high you can pull even moderate amounts of weight. This requires you to go low to catch it which is exactly what you need to do in a full clean + jerk. Power cleans are fun, but to move the most weight possible, I need to actually catch it low and front squat it back up with a full clean.
I finished off my workout with a few supersets; hit the upper back and rear delts pretty hard and did what I could for triceps. My triceps were exhausted from all the pressing so even the BTN press with a 45lb DB felt very hard. Rest periods today were no longer than 3 minutes for all of my pressing movements.
Here’s a video of one of my 95kg cleans from the high blocks, in case the way I described it didn’t make any sense:
Nice workout man! Oly lifting looks fun…
It’s a ton of fun! In my opinion it’s the most athletic type of weightlifting. The only downside is that it’s hard to do as much weight with the olympic lifts as you can with the big 3 lol
6 February 2018 - Squat
335x5+ (10), 365x1
Drop Snatch 3x3 65kg
Notes
I put my entire soul into that + set. My last 3 reps took longer than my first 7. I was squatting in front of a mirror so I could tell that my form wasn’t having any major breakdowns and I didn’t feel any excessive forward lean until my 10th rep. Easily the hardest set I’ve ever done in my life and it drained me accordingly.
I moved on to some drop snatch and I felt very stable which was awesome. The problem was that the pressing motion annihilated my shoulders and I felt actual pain from lifting weights for the first time in my life. I tried to do some light shoulder raises to test it out and see if I could figure out what was going on, but all I got was some more screaming lateral delts. Then yesterday I tried doing some light seated lateral raises and it hurt again. This doesn’t happen unless I’m doing too much overhead pressing; I recognize this feeling from a few months ago when I first got on the platform for the first time in a long time. It wasn’t as bad then and it did go away, but it’s back. Time to wait this one out and not do any lateral raises or overhead presses of any kind, yay. Right as I was about to start a 5/3/1 for overhead press too, damn it.
10 February 2018 - Big 3. Kinda
Back Squat 350x3+ (8)
Deadlift 355x1+ (8)
DB Bench 3x10 90s, 1x19 65s
Good Mornings 2x8 165
Single Arm Barbell Row 3x10 50lbs
Rack Pulls (focusing on the eccentric) 4x8 295
Notes
I had Thursday & Friday off, plus Sunday off, so I went off today. Lol. Managed to get a deadlift PR (355x8) and a DB bench PR. If that’s even a thing. Back squats went pretty well, but I’m definitely excited to get to my 370x1+ and 380x1+ in the next cycle to work down into the 6 and below rep range to truly see where my squat is at.
I unracked the empty bar after my squats and deadlifts, and lemme tell ya, a 225 amrap was not going to happen today. So I just grabbed the heaviest dumbbells (my gym only goes up to 90s… and one of the 70s is broken) and decided I’d do sets of 10 until I couldn’t anymore, and it ended up only being 3 sets which is fine. I’m benching on Monday and didn’t want to destroy myself benching today.
Went heavier than usual with the good mornings just to see how it felt and it wasn’t fantastic, so I’ll be back down to 140-145 next time I do them.
One of my goals for 2018 is to make my back better both aesthetically and in terms of strength. I did single arm barbell rows which just felt amazing. I was able to feel a nice hard squeeze and a slight pump when I was done which was dope. Rack pulls were to help focus on keeping my back straight while pulling up off the pins as well as lowering it very gently to get a little TUT for fun. I’m fully on board with the concept of taking leg drive out occasionally just to isolate a movement, like I did with the cleans off high blocks. Minimal leg drive/momentum from the floor completely changes which muscles need to work hardest (at least that’s how it feels to me).
We’ve been getting pounded with snow all weekend, so I went out for a 1:30am shoveling sesh and my back was tired almost immediately which is a good sign to me. Had a late night snack with a protein shake and now I’m gonna head to bed. As always, I’m happy with the way things are going and I’m crazy optimistic for what’s coming. Lifting is the easy part, it’s only a matter of food and time before I can squat and deadlift 405 for reps. I. Am. Ready.
awesome attitude man! cant wait to hear about it.
Thanks Duke 
I hope everything’s better at home now dude
12 February 2018 - Bench
Barbell Bench 225x13, 275x3
DB Bench 3x10, 1x9, 1x6 80s
Face Pulls 4x20 42.5lbs
DB Flyes 2x10 35lbs
Hip Thrusts 3x10 110lbs
Clean & Jerk 90x2, 100x1, 105x1, 110x1 (198lb, 220lb, 231lb, 242lb)
Triceps Superset: Cable Tricep Extensions 3x15 42.5lbs + BTN DB Press 3x15 40lbs
Notes
I realized today while driving home from the gym that this workout was better than any other bench workout I’ve done recently. I didn’t hit any PRs, didn’t really come close, but I failed to meet my goal. It sounds cliche and stupid but for a long time, I’ve been destroying my goals most of the time which is fun, but it doesn’t necessarily indicate that I’m making progress because there’s a chance that I’m not setting my goals high enough. So upping my DB bench from 75s to 80s, adding in a joker set on flat bench, and focusing on C&J (jerk is a weak point) was a really good idea for me. Since I wasn’t able to get my entire 5x10, I’ll be able to come back on Thursday or Friday and try again and see how much closer I get to my goal. Once I get 5x10, I’ll move up to the 85s, and so on.
On the bright side, I got a nasty chest and tricep pump, PLUS my shoulders didn’t hurt while doing any overhead pressing. I tried to military press 135 and couldn’t do it, but I was able to split jerk 242lbs. Pretty awesome. I’m going to do an oly weightlifting meet in April which is super exciting because I’ve never been in any meet like that before, which also means I might have to put my powerlifting on the back burner for a while. I’m not worried about it because 1) I’ll still be lifting, and 2) it’s only like 2 months maximum. The tentative goals for the meet are 125kg C&J and 90-95kg snatch. A 220kg total would be sweet.
So yeah, overall pretty happy with today. I don’t know if I mentioned this in my last log, but my right hip flexor has flared up again and yesterday it hurt to walk, but today it didn’t. It just felt tight when I went down into a squat. I’m going to do a glute exercise or two every other time I train until it goes away and I can squat pain-free again. It started bothering me about 2-3 months ago, then 5-6 days of band walks and band clams got rid of it until a few days ago.
370x1+ tomorrow for squat if my hip feels alright. I want 6 reps. I will definitely get 6 reps.
13 February 2018 - Squat
Single Leg Squats 2x10 bodyweight
Smith Machine Squats 3x10 45s
Hip Thrusts 2x10 135, 2x8 185
RDLs 2x8 185
Countless sets of glute work with a small band
Notes
I warmed up for my 1+ at 370. Got to 275 and my hip flexor was screaming so I had to stop. I’ll try to avoid squats for a couple more days but I’m pissed because I was really ready to get a PR today. Oh well, I managed to use the smith machine to squat in a way that I felt 0 strain on my hip flexor. Feet were out in front of me and I took the reps nice and slow, focusing on using my glutes as much as possible on the concentric portion.
I really went hard on the butt stuff today (lol) because I need them shits to get stronger ASAP. Really not a whole lot to talk about for today’s workout other than I definitely need a couple days off from lower body. My lower back was also screaming after the hip thrusts and RDLs which is weird because 185 is baby weight for RDLs. I don’t know what’s going on lately. I’m eating copious amounts of protein and drinking a decent amount of water, as well as getting quality sleep. Idk. Someone needs to give me some tren so my hip can heal in a couple days.
Rest day tomorrow with another bench day on Thursday. I’ll probably just do a ton of back work on Friday along with my glute stuff, and if I’m feeling good, I’ll try to squat. This is the first nagging injury I’ve had in probably 6 months so it’s definitely due, but infuriating nonetheless. For my bench day, I can’t decide if I want to do an AMRAP with 205, 245, or attempt a 5x10 with the 90lb DBs for my first exercise. Oh well. I got plenty of time to figure it out. Hope everyone is staying healthy out there