deadlift
garbageness
worked up to
315x2 off a deficit
then
225x6x2
shrug
135x10
225x8
315x8
365x8
385x8
405x8
pull ups 30s rest
bwx5x8
speed bench
155x15x3 rotated between 3 grips
dead bench
185x8x1
tri pushdowns and curlZ
me lower
squat stance gm
barx10
95x5
135x5
185x5
205x5
rdl
275x2x8
shrugs
225x8
315x5
365x5
405x5
455x5
me upper
fat grip bench
barx5
95x5
135x5
175x5
205x5
225x5
235x5
245x5 PR
db bench
70x12
70x8
70x7
Bob row
185x10
205x10
225x2x10
curlz
30x10
35x8
40x8
hw @ gym was 178
de lower
10 inch box
185x20x2
sumo pulls playing around with different widths
185x10x1
standing abs
avg bandx3x10
bw was 174 at the gym ive been beyond sick this week
de upper
155x18x3
dead bench
185x4x1
195x4x1
bb ext
65x10
75x10
85x10
bb row
185x8
225x20
225x15
curls
35x2x8
bw was 178 at the gym today
me lower
sumo dl
135x3
185x3
225x1
275x1
315x3
335x3
355x3 PR
gm
135x3x8
shrugs
225x15
315x15
365x15
me upper
2 board bench
barx5
135x3
185x3
205x5
235 x3 add board
265x3
275x3 shitty could have done more but the bar was sliding out of my hands
bb ext
chest supported row
de lower
low box
185x20x2
speed pulls alternate sumo and conv
185x10x1
sumo rack pulls 3 ish inches off ground
225x8
275x8
315x8
365x8
de upper
135 doubled minis
9x3
dead bench
195x4x1
205x4x1
bottom drive bench
135x6
185x6
205x6
225x6
row
5x10
pull ups
3x8
curls
me upper
fat grip floor press
barx5
95x2x3
135x3
175x3
205x3
225x3
245x3
close grip fat floor press
225x6
incline db bench
65x8
75x8
85x10
face pulls
4x15
curls
me lower
pause squats
barx5
135x3
185x3
225x3
275x3
225x3
245x3
275x3
295x3
315x3 PR
squat felt terrible today
rdl
295x6 felt like i was shitting out my spine
farmer walks
90’sx 3 walks
front squat holds
de upper
bench with doubled minis and fat grip
145x9x3 rotated between 3 grips
dead bench
205x1
205x1
205x1
205x1
215x1
215x1
215x1
215x1
close grip with the pins set one hole higher
225x6
245x6
de lower
low box mini and light bands
175x8x2
speed pulls alt sumo and conv
225x8x1
rack pulls 2-3 inches below knees
315x6
leg press
me upper
close grip bench (1 finger on smooth)
barx5
95x5
135x5
165x3
185x3
205x3
225x3
245x3
255x3 PR PR PR PR
set pins 1 up from dead bench height
added doubled minis
185x6
205x5 failed on 6 strained so hard at lockout but just couldn’t get it
incline db bench
85x2x8
me lower
deficit dead
135x3
185x3
225x3
275x3
315x3
365x3
385x1 right hand popped open
close stance zercher
185x5
205x6
225x6
leg press
de upper
160 doubled minis 9x3 switching between medium grip, pinky next to rings, and ring finger on rings
dead bench
205x2x1
215x2x1
225x2x1
235x1
245x1
255x1 WTF PR words can’t describe how this made me feel
db incline
70x8
80x8
90x8 PR
rope pushdowns and row machine
de lower
box squat light and mini band
175x4x2
195x4x2
speed pulls
sumo
245x8x1