Deload bench
45
95
135
155
Pin press
195x6
Incline Db
70sx3x10
Chins
Bwx4x2
HS press
225x15
275x2x8
HS row
225x15
275x2x8
Db half preacher
50x3x6
Reverse ez
25psx6
15psx2x12
Db overhead ext
12s-20sx12s
25x8 each
Combined a squat rehab/testing workout with the press deload
Press
45
45
65x5
85x5
Z press
105x10/8/8
HS OHP
95x12
135x12
185x12
225x8
Squat
45
45
95
135
155
185
205
225
245
275
295x1 finally felt pain here, so I stopped going up
135x5
155x5
Leg press
1ppsx12
2ppsx12
3ppsx8
Side raises
30sx20
35sx10
Rear HS flies x20
Deadlift deload
45
135x5
185x5
225x5
Chins 10x2
Shrugs
135
225
315x3x10
HS row
275x3x10
Bench
45
135
165x5
185x5
225x1
245x1
215x8
Pin press
165x2x10
Incline DB
75sx3x8
HS press
275x8/7/8
Squats
Worked with 45 and 135 a lot, trying to overcome the hip pain
Goblet squats
70x3x10
Leg ext
Stackx15/12
Military
45
45
85x5
95x5
115x11 PR
Z press
85x16/8/8
Chins
Bwx20x2
HS press
135x12
185x10
225x10
Rear flies 3x15
Hang snatch practice
Beltless highbar paused squat
45
135
185x5x5 minor discomfort
Bench
45
95
135
185x3
205x3
230x6
Pin press
185x2x8
Incline DB 75sx2x10
Leg press
2ppsx12
3ppsx8
Db hammer preacher 45sx3x8
Barbell preacher 45x2x15
Reverse preacher 55x2x10
Military
45
95x3
110x3
120x10 PR
Z press
95x14/10/10
Chins
15x3
Deadlift
45
135
225
255x5
295x5
335x7
High rack pull
405x1
455x1
495x1
545xF
515x1
Back extensions
2x20
Squat
45
45
45
135
185
225x5x5 finally pain free
Highbar paused squat
185x3x3
Bench
45
135
190x5
215x3
240x7 PR
Pin press
190x10/8
Incline db press
75sx2x10
CG HS press
135x12
225x5
185x6
Db hammer preacher
25
40x3x10
Reverse preacher
20psx2x10
Bench (volume deload)
45
45
135
185
225
245x1 nice and fast
Board press
135
185x3x8
Lowbar squat
45
45
135
185
225
275
315x1 nice and fast, no pain
255x5
Beltless pause squats
225x3x3
High rack pull (knees)
225
315
405
455x3 easy
Db bench
70sx10
SLDL
135x5
Ran out of time while warming up DBs and SLDLs… Then was told the gym will be closing indefinitely due to Covid-19. Huge disappointment
Quarantine sucks
Pushups x100
Pike pushups 4x12
Pushups x100
Handstand pushups 3x3
Yesterday: 100 pushups
Today: 100 pushups (in less sets each time)
Today P.M.:
Squat
45
45
135
225x5
275x1
315x1
225x5
Push press (never really done this before)
45
95
115
135x7
Front squat
45
45
45
135
185
205x3x4
Incline press
45
45
135
165x3x4
SLDL
45
135
245x3x4
Db flies
30sx3x12
Beltless highbar squat
45x3x5
135
225x3x7
Military press
45x3x8
95
105x3x7
HS row
2ppsx3x12
Tried to get in sumo deads, but I just ran out if time. Got up to 275x3, but grip and slippery footing caused all kinds of issues. Will fix those next week
Did your gym open? Oy you set up a home gym?
And, just curious, did you do calisthenics the whole time or just rest?
And I agree, quarantine sucks!
My gym just opened again this week. I had resolved to do calisthenics during the quarantine, but what this wound up being was a week of stretching and side/front/back planks, then moving into a new house (exhausting), followed by one week of 100 daily pushups. If I’m being honest with myself, I should have done more
Pause squat
45x3x5
135
225
275x1
225x2x1
Closegrip bench
45x3x5
135
185
225x3x1
Deficit dead
135
225
315x3x1
Lu side raises
12sx3x12
Rear machine flies
70x3x12
Lowbar squat
45x3x5
135
225
275x3x2
Bench
45x3x5
135
185
225x3x2
Facepulls 3x20
Db flies 30sx3x12
Situps 3x10
Hammer preacher 30x15/12/10
Deads after work (midnight)
45
135
225
315
365x2 form felt good but body felt tired. Went lighter
275x16 lifetime PR I guess lol
Db side raises
17sx20
20sx20
25sx20
30sx15
35sx12
Kabuki rows
70x10
Shrugs
315x15
Few days ago:
Squat
45
45
45
135
225
275x6x2
Bench
45
45
45
135
185
225x6x2
HS row
2ppsx10x10