Knee high rack pull
135
225
315x5
405x3
465x1
485x1
Deficit deadlift
315x8 PR
365x3 PR
405x1 PR
Bench
45
135
185x4x12
225x6
Squat
45
135
225x5
275x3x8
First workout back after changing over to graveyard shift. Always hard.
Deadlifts weren’t happening. Warmed up to 365, but it never felt any better. Today just wasn’t the day for deadlifts.
I did lat pulldowns and Decline situps
Bench superset with barbell rows, up to
225x7x4
Situps 7x10
Tried my hand at some Snatches. They were about as horribly awkward and bumbling as I expected them to be, never having been coached whatsoever.
Snatch
45
65
95x5x3
Squats
45
135
135
225x2x3
285x4x5
Bench
45
45
135
135
185 x2x15
185x11
Deadlift - these just felt rough
135
225
225
315x2x3
365x3x3
Squat
45
45
135
135
225
225
295x5x5
Bench
45
135
135
185
185
225x5x5
Back extensions
Bwx10
20x10
45x10
Rear delt flies
Forgot to update this from a couple days ago, not that it was an eventful workout.
Light front squats, due to thigh soreness. Up to 185x5
Then Seated Barbell presses
Up to 115x12/10
And 135x5/8/5
Front raises and Situps then called it a day
Squats today
45
135
135
225
225
275
305x4x5
305x2 misgrooved the second rep on my last set of five, scrapped the set in favor of not tempting injury from fatigue
Well my wife and I just had a baby, so I’ve taken a happy little break from training. Back to it
Squats
45
45
135
225x5
225x5
275x3
315x5
315x4
315x3
Paused squats
225x3x3
Back extensions
Bwx10
45x2x10
Decline situps
Bwx10
+25x5
+10x10
Bench
45
135
135
185
230x5x5
Chest and delt work after
Deadlift
45
145
225
315x4x5
365x1 turns out not deadlifting for a month is a bad idea, because this felt very unusually heavy
Close grip bench with 135 for higher reps
I have had some sort of stomach infection for a week.
Squats today, feeling a bit unwell
Up to 275x1 then 3, then did some highbar with 185
Then paused deadlifts for the first time
225x3x6
Bench felt heavy and weird today, so I went lighter on volume work
45
135
135
135
185x5
225x1
245x1
205x6
205x12 PR
205x6
205x5 yeesh
Then did high rep stuff for delts and arms
Deadlift
135
225x5/5
315x5
365x1
385x6 PR
SLDL
275, 4x6
Chins
Bw, 5x5
Shrugs
275, 5x12
Chest supported rows
3x8 with 90lb
Db shrugs
80s, 3x10
Bench
45
45
135
185
215x8/8/5
Floor press (first time ever doing this)
135
165x8/8/8
Bicep work between sets of benching
Squat
45
45
135
135
225x3
225x10
275x5
315x1
315x1
Dead
45
135
225
315
365
405x3
SLDL
275x4x7
Chins
Bwx4x6
Shrugs
275x4x15
Chest supported rows
Db shrugs
Bench
45
135
185x2x10
225x2x4
Barbell curls
Floor press
185x4x8
Hammer curls
Rear delt raises
Dips
Bwx3x10
Cable curls
Side raises
Db extensions
Db front raises
Warmed up with sprints
1min each on the 7spd, 8spd, and 9spd
Squat
45
45
135
135
225x3
275x1
315x3x3
Paused beltless squat
225x3x3
Front squat
204x3/4/4 been a while
Lowbar shrugs
315x3x8
Deadlifts felt terrible, due to tiredness and leg soreness from squats
45
135
225
315
365 X 3 sets of 1-2 reps. Each set felt worse than the last. I never felt like my body got warmed up for these, so I just stopped.
Some military presses for fun, since it’s been a while
95x5x5
Chest supported rows
90x15/15/10