Bench Press (Paused)
135 Lb x 10 reps
155 Lb x 10 reps
185 Lb x 5 reps
185 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
245 Lb x 3 reps
Notes: Had to wrap my elbows…distal tendon was acting bitchy
Dumbbell Row (Single Arm)
80 Lb x 15 reps
80 Lb x 15 reps
80 Lb x 15 reps
100 Lb x 10 reps
Notes: These were Super Setted with Bench
Close Grip Bench Press (Touch & Go)
185 Lb x 10 reps
185 Lb x 10 reps
205 Lb x 10 reps
Notes: SS with Band Tricep fuckery
Pendlay Row
135 Lb x 8 reps
185 Lb x 8 reps
225 Lb x 8 reps
245 Lb x 8 reps
315 Lb x 2 reps
225 Lb x 12 reps
225 Lb x 12 reps
Notes: got a wild hair up my ass and tried three wheels, first rep was legit, second was passable, third not so much
Meadows 6way - 10x10 15x10 20x5
Band Fron raise and rear fly 2x8
Injuries are just temporary inconveniences, well sometimes. Screw an injury anyhow, who needs em’. Happy 4th and looking to see you smash bigger weights soon.
Low Bar Squat (Knee Wraps)
315 Lb x 3 reps
335 Lb x 3 reps
345 Lb x 3 reps
365 Lb x 3 reps @ 7.5
405 Lb x 2 reps @ 9.5
Notes: Had to go in early today, not with my usual squat group of people. 405 was very difficult, probably not resting as much as I normally do had something to do with it
Low Incline Dumbbell Bench Press
50 Lb x 25 reps
70 Lb x 15 reps
80 Lb x 10 reps
100 Lb x 9 reps @ 9
Rear Delt Fly
30 Lb x 20 reps
30 Lb x 20 reps
30 Lb x 20 reps
Seated Leg Curl
0 Lb x 15 reps
0 Lb x 15 reps
0 Lb x 15 reps
0 Lb x 15 reps
Notes: Done with Orange Bands single leg. SS with Paloff press 4x10
T-Bar Row
35 Lb x 15 reps
60 Lb x 15 reps
95 Lb x 10 reps
Notes: single arm
DB Cleans 30, 40, 50, x12
Band 6 ways - 3x8
Tricep and Bicep fuckery
Front Squat
135 Lb x 5 reps
135 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 3 reps
225 Lb x 3 reps
Notes: I fucking hate front squats, I cant use a clean grip I used straps and every fucking time I almost choked myself out.
Deadlift (Bands)
315 Lb x 3 reps
405 Lb x 2 reps
405 Lb x 2 reps
405 Lb x 2 reps
405 Lb x 2 reps
405 Lb x 2 reps @ 8.5
Notes: with minis. going to run a wave of banded deads for 3 weeks, then go deficit
Standing Overhead Press (OHP)
135 Lb x 5 reps
155 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 2 reps @ 9
150 Lb x 9 reps @ 9
Notes: first rep cleaned, last set from rack. I was pretty fatigued from the deads and squats. I may have to drop these for a bit, possibly replace with standing DB press, DB cleans stuff like that
Floor Press
135 Lb x 20 reps
185 Lb x 10 reps
205 Lb x 10 reps
225 Lb x 5 reps
225 Lb x 5 reps @ 8
Notes: Theres this weird smith / cable power rack thingy I do my floor presses from. I put the bar attachment all the way up top and use a regular BB which just fits the hooks, I have to rack it perfectly, its hard to explain but on the 205 set I racked it awkward and jacked up my bicep…yay
Chin-Up
0 Lb x 15 reps
25 Lb x 10 reps
45 Lb x 4 reps
Notes: supinated and SS with floor press, stopped early because my elbow/bicep was acting up