Cg bench
45
135x12/12
185x10/12
Db curls
30sx4x12
Front squats
45x10
95x8
135x12/12
Felt some pressure, but these were actually pain-free. Very happy about that. Did tons of quad tendon massage and stretching between each set, and rested 3min between sets as well.
Edit: this is also a default PR on front squats, only because I never bothered to do anything above 6 reps on front squats before. Next workout I think I’ll take 185 out and see how it feels. If I can do 185 pain free, then I can at least begin building strength again with that.
(Yesterday)
SLDL
135
185x8
225x15
275x10
275x8
Seated military
45
95x15
135x10
135x8
135x6
Bench
45
135
185x5
185x3
225x3/3/3
245x1/1/2
Highbar squat
45
135x10/8/10
185x10
With a lot of tendon massage, stretching, and technique work I accomplished my first pain free set of 10 with 185 in months
Sumo dead
135
225x15
275x15
315x12
365x5/5/3
Db Cuban presses
Side raises
Machine presses
Closegrip bench
45
135x15
185x3/5
205x8
205x5x5
Front squat
45
95
95
135x15
185x8/8
Stopped only due to light headedness and nausea (first workout since transition from days to graveyard shift. Everything feels weird).
Very happy about a front squat workout with no hip pain
Seated military
45
95x15
135x12
135x12
185x2 lol just felt like trying it
Deadlifts
45
135
225
275x15
315x12
365x6
Pause bench
45
135
135
185
185
225
225
255
275x1 PR for a light touch pause
285xF
Squat
45
135
185x15
225x10
225x8
Hip finally feeling mostly OK. Still not pushing sets to the point of possible form breakdown, but still managed a couple decent work sets today on squats.
Happy about pausing 275, and a light pause no less (no sink). I think I’ve possibly only ever done 275 touch and go in the past.
Sumo deads
135
225
315x15 pr
365x8 pr
365x6
365x6
365x2
365x2 very nearly fell over by accident. Reps weren’t hard, just lost balance
Seated military
45
95x13
95x5
135x15
155x5
135x10
135x 10
Front squat
45
135
135
185x8/8/8
Db Cuban presses
Deads
135
225
225
315x10/10/10
Chest supported rows
2plx10/10/10
Chest supported rows and Planks superset with bench:
45
135
185x15
225x3x5
185x10
Then behind the neck Rope extensions
Seated shoulder press
45
95
135x8
155x8 PR
155x5
135x10
135x10
Chins
Bwx8/6/6/8/6/6
Front squats
45
135x8
185x8
185x12
185x12
Bench
45
135
185x15
225x5x5
Squat
45
135
185x15
225x5
275x5
Had to chase a suspect at work just prior to hitting the gym, so my right hamstring was iffy. Started with sumo deads but 315 felt wrong. So I switched to conventional.
Deads
225
315
365x8 PR
405x4 PR
Barbell rows
225x8/8/8
Leg curls
100x8/8/8
Seated military
45
95
135x15
155x8
155x5
135x5
Chins
Front squats
45
135
135
185x5
225x5 PR
Partial deadlift (just below knee caps… never done them this high before)
135
225
315x5
405x5
455x3
475x1 default PRs obviously
Deficit deadlifts
275x8
315x6 PR
365x1
395x1 PR
Bench
45
135
135
185x15
225x6/6/4
185x10
Db curls 35x3x10
Cg bench 135x3x12
Concentration curls 25x3x12
Squats
45
45
135
135
225x15 PR
275x8 PR
275x5
Deadlift
45
135
225
315
365x10 PR
405x5 PR
Chins
Bwx5/6/6
Barbell row
225x8/8/8
Leg curls
All the things were taken. So
Incline press
45
135x15
135x15
185x8
185x8
Front squat
45
135
185x5
225x5
225x5
225x5
Overhead Vbar extensions
4x15