Squat Day
45/5
95/5
115/5
140/5
175/5
190/10 Beltless Upper Back is rounding
GM
45/10
110/10
125/10
Screwed up the percentage on these was using the 5/3/1 instead of the simplest strength
Leg Lifts
5 back kept popping because of the pad
Power Cleans
worked up to 115/10
Deadlifts
worked up to 250/10
Had to go to class
Need to get my Press work out of my notebook but here’s the squats
Squat 3s week
worked up to 205/8 back didn’t feel great so I belted up
I’m doing a lot better job keeping my arch lately
GMs Close Stance
worked up to 125/6 my stomach kept hitting my balls on these need to do something different
Side Bends 30,50,70/10 Obliques are fired
This is Monday’s Press Work
worked up to 115/8
CGB worked up to 125/6
Lat Pulldowns 30,50,70/10
max stretch at top and stretch hold at the end of each set
Preacher Curl DC Style 45 bar/11
Upright Rows 2 sets
Todays Bench Work
Bench worked up to 160/8
Incline worked up to 125/6
Pendelay Row 95,115/8
Deathlifts
worked up to 275/8
Power Clean worked up to 125/8
Front Squats worked up to 125/6
went and played basketball for about a half hour and sucked some wind
Pulls
135/5/5
185/5
225/5
255/5
225/5
195/5
Front Squat ATG
85/10
105/10
125/5
Felt beat up going in had a biochem test this morning and a physics test yesterday and hadnt been stretching like I need to
Bench worked up to 165/14 failed the 15th rep still a huge PR so I cut it here
Technique wise I was benching legs squeezing the bench and upper back really tight
My buddies were hooping so I went in and played 21 for a good hr then lifted
Press
85/5
95/5
105/5
95/5
85/5
CGB
95/10
105/10
125/10
Press 1s week
worked up to 130/8
CGB worked up to 130/5
Kroc Row R50/20 L50/16
Poundstone Curls 15