ohp
95x5
135x1
175x1
135x3x5
bench
185x8
205x8
225x8 PR
face pulls
deadlift
275x1
315x1
365x1
385x0 couldn’t budge off the floor
385x0 got it off the floor but stalled mid knees
bb row
185x8
205x8
235x8
225x8
225x10
shrugs
low box squat
135x3
185x3
225x3
275x3
315x3
265x8
rdl
225x5
275x5
315x5
315x5
ghr
bwx8
bwx8
bw 10x8
ohp (fat gripz on the work up sets)
barx8
95x3
115x3
135x3
155x3
115x10
125x10
then just some shoulder assistance
deadlift with a light band
135x3
225x3
275x3
315x2
deadstop db row
80’s x8
100’sx8
120’sx2x8
shrugs
225x10
275x10
275x10
standing abs
bench
barx5
135x3
185x3
205x3
235x10x1 no lift off on these but they went up pretty smoothly
floor press
185x8
205x8
205x6
db ext
30’sx3x12
curlz
30’sx3x8
squats
135x3
185x2
225x2
275x1
315x10x1
pin zercher
225x3
245x2x3
gym’s ghr was shit so I shut it down
ohp
155x10x1
easier the more i did
side raises
20’sx3x15
front raises
20’s x4x10
deadlifts
325x7x1 these were garbage
front squats
185x3
205x2x3
lat pull downs and ghetto rows
speed bench
double minis
135x9x3
incline db bench
60’s x20
60’sx15
60’sx14
pin press
185x5x5
bw dips
3x12
box squats double choked light band
175x6x2
185x2x2
deficit speed pulls
185x10x1
leg press and glute hams
ohp (fat gripz on work up sets)
barx5
95x5
115x5
135x5
155x5 PR I felt like I had one or two reps in the tank
speed bench
175x8x3 actually felt my lats on these
curlz
deficit deadlift off 2 plates
135x3x3
185x2x3
235x3x3
255x3x3
rows
225x3x8
245x8
265x6
pullups
5x8
bench
95x3
135xx2
185x2
225x1
245x1
270x0 missed like 3 inches off my chest
205x3x5
db bench
75x5
85x5
95x4
ez bar ext
65x4x8
decline bench
185x6
185x5
shut it down. Shitty day
fuck this week.
squats
135x3
185x3
225x1
275x1
315x1
365x0 missed 2 ish inches above parallel
front squats
185x3
205x3x3
rdl
275x5
295x2x5
295x10
ghr
4x8
push press
barx5
95x3
135x3
165x1
185x1
205x1
fat grip floor press
185x5
205x5
225x6 almost had 7
tri extensions
80x3x8
curls
35’sx3x8
i’m going to change my main movements for the next few training cycles. I think this should fix my issues.
deficit dead
135x3
185x3
225x2
275x1
315x1
335x1
365x1
385x1 PR
db row
110x3x8
shrugs
135x10
225x8
275x5
315x5
365x5
405x5
455x5
pull ups
bwx3x8
standing abs
average band
3x10
bench
135x5
175x3
205x3
225x3
235x3
245x3
illegal wides
205x6
225x6
bottom drive bench
205x8
incline db bench
65x15
65x12
tri pushdowns
box squats
barx5
135x3
185x3
225x3
275x3
295x3
315x5 PR
rdls
135x8
225x5
275x5
295x5
315x8
ghr
3x8
yesterday
push press
barx5
95x3
135x3
175x3
185x3
bottom end bench
185x5
205x5
225x5
225x7
lame bb machine thing