Friday- June 30, 2023
Seated calf raise- 3-5 sec pause at stretch and slow negative
88x10
142x8
142x6
Belt squat-
135x25
135x25
Sumo DL-
135x6
225x5
315x5
405x1
445x8
4 inch Sumo block pull-
475x8
3.5 inch deficit conventional - beltless
405x8
3.5 inch deficit stiffleg-
335x8
Pullup- close neutral
bwx5
bw+50x8
bw+50x9
Technogym Seated leg curl
100x8
130x8
115x10
GHR situp-
bwx8
bw+25 behind headx3 - bad idea lol
bw+10 behind headx7
Saturday- July 1, 2023
Paused bench - against micro bands
45x10
135x8
185x3
225x3
275x1
225x3
Just feeling the micro bands out and keeping it easy to warmup for illegal wide grips.
Paused illegal wide grip bench-
250x10 PR https://www.instagram.com/p/CuLuq_ZgXA9/
245x10
235x10
Chest supported t bar row-
90x8
180x12
180x12
180x12
Hammer strength behind the neck press
88x12
176x10
264x6 pr
Cable side lateral-
25x20
35x15
Dual rope pushdown-
4x15-20
Monday - July 3, 2023
Seated calf raise- 3-5 sec pause in stretch and slow negative
88x10
142x9
142x7
Belt squt-
135 2x25
Squat- med/high bar
45x10, 5, 5
135x5
225x5
275x2
315x1
335x5
335x5
335x5
High bar paused-
265x5
265x5
265x5
3.5 inch deficit stiffleg
275x8
345x8
LIfefitness lat pulldown-
200x10
235x10
270x10 pr