SLDLs
45x3x20 rehab
Chins
Bwx8/8/8/4
Barbell row
45
95
135x12
185x8/8/8
Rows off a box
135x 3x8
CGBP
45
135x15
185x5x5
Press BTN
45
85x3x10
Barbell curls
45
85x2x8
Dips
Bwx8/8
+10x8
Db curls
Pushdowns
Wrist curls
Paused beltless squat
215x8/8 PR
Leg extensions 3x12
Bench press
215x8/8
CG bench
165x8/8
Incline press
165x8/6
Wide spoto bench
165x2x8
Dips
Bwx12
+10x2x8
Pushdowns
First heavt lowbar squat in 30 days.
295x1
Squat hold
385
Bench
45x3x5
135
205x5
235x2
185x12
CGBP
135x12/15
185x7/7
Side raises
Paused squat
45
45
135
185
225
285x1 PR
255x3 PR
Speed deads, trying new form
275x4x3 EMOM
High block pull
275
405
455x1
SLDL
315x5
Barbell row
185x15
Leg curls
70x20
Tbar row
2plx15
Db row
100x8 each side
Floor press
45x3x5
135
205
225
245
255x1 PR
Squat
45x3x5
185
275
305x1
255x10 PR
Incline Db press
60sx18/15/5
Btn cable ext
3x15
Curls
30sx3x10
Db btn ext
20x12/10
Hammer side raises
30sx2x15
Reverse curls
Power clean warmup, technique was autistic
Speed deads
295x9x3 EMOM
Shrugs
225x10
365x15 PR
405x8 PR
Barbell rows
135x10
190x15 PR
Goodmorning
45
155x16 PR
185x8 PR
Tried hip thrusters. 135x10. It was good but I can tell that I won’t be able to load this as heavy as I need to before the hip/bladder crushing pain becomes too distracting
Bench
185x10x3 EMOM
Squats
Regular squats felt awful
Up to 275x1, then 225x2x5
Took the belt off and decided to do paused squats
225x7x1 EMOM (3sec hold)
These were good
Close grip incline
135x12/12/10
Flat Db bench
70sx10/8
Side raises and Overhead rope extensions 3x15-25
Conventional deads to warmup
135
225
315
High block pulls
315
405
435
465x1
SLDL
225x10
275x10
Goodmorning
45
155x16 PR
Leg curls
80x12/10/8
Chest supported rows
2plx3x12
Felt terrible from graveyard shift, did squats which also felt terrible
Lowbar squats
45
45
185
225
275
315x1
265x3x5
Leg press
2px10
3px10
4px10
“Finished” the workout with bench about 12 hrs later
Incline press
45
135
185
205
225x1
185x5/5/5
Dips
Bwx3x10
Db curls
30sx3x12
Situps
2x25
Floor Skullcrushers
Light barx15
10ppsx12/12/12
Chins
Bwx6/6/4
Vbar Seated Btn
100x15
110x 15
120x12
Pinwheel curls
30sx4x12
Rope pushdowns
80x2x12
Squats
45x3x5
135x8
185x8
225x3x8
Bench
45x2x5
135x8
165x3x8
Deadlift
135
225
315x5x1 EMOM
Closegrip Incline press
135x10
155x10/10/9
Pendlay row
95x10
145x8/8
Rope Overhead ext 3x12
Hammer curls 3x12
Side raise 3x12
Bench
45
45
135
135
175x4x6
Squat
45
45
45
135
205
205
245x4x5
Incline Db press
60sx3x10
Face pulls
4x20
Deadlift
135
225
315
345x4x1 EMOM
Db RDLs
45sx3x20
Chest supported rows
2plx3x12
Db btn tricep extension
20x2x10, 1x12
Squat
45x3x5
135
225
275x5x3
Flat benches were all taken, so I just did accessories.
Cg Incline
45
135
135
160x10/10/5
High rep circuit:
Side raises
Btn Db extensions
Front raises
Pushdowns
Btn cable extensions
Bench
45
45
45
135
135
175x4x8
Facepullsx100
Squat
45
45
135
205
245x3x5
Deficit deadlift
135
225
315
365
405x1 PR
Feet up bench
45
45
135
185
205
225x1
185x5
Front squat
45
135
135
185
205
225
250x2 PR
210x6 PR
Goodmornings
135
135
185x 2x10
Double Overhand shrugs
135
225
275x2x5
Non-stop circuit for 4x10:
Cable French press
Side raises
Pinwheel curls
Floor press
45
135
185
225
235x2
210x5 PR
Beltless paused squat
45x3x5
135
225
225
255x2 PR
225x5
High block pull
225
315
405
455x1
SLDL
225
275
295x5
Little testing day
Facepulls
60x25
80x3x25
Bench
45
45
135
185
225
245x1 fairly easy
215x5 easy
Squat
45
45
45
135
225
275
315
345
365x1 buried the depth, speed was good
Deficit deadlift
135
225
315
365
410x1 PR
Feet up bench
45
135
185
235x1 PR
195x3x5
Front squats
45x 3x5
135x5
185
225
255x1
215x4x3
Double Overhand shrugs
295x3x5
Side raises (25s), Pinwheel curls (35s), Btn cable extensions (130) for a non stop 3x10 circuit