Monday: ohp: warmup to 4x165x5 165x7
Paused bench: warmup to 5x225x8
Incline machine: "185" for 2 sets of 1 minute.
Wednesday: Squat: warmup to 225x5, 195x20
Deadlift: warmup to 195x20
3 40 second planks.
Friday:
Barbell rows: warmup to 3x195x8 1x6
Palms in chins: 4 sets max reps (no belt today)
Low back extensions: 350 method
Monday: Military: warmup to 4x155x5 155x6
Paused Bench: 3x225x8 1x7,6
3x135x10 incline
Everything felt heavy today and I had to leave for work.
Wednesday:
Squat: barx10 135x5 185x5 225x5 185x20
Deadlift: 135x5 185x5 185x20
Planks: 3x30secs.
Friday: Barbell rows: warmup to 4x185x8
Palms in Chins: 10lbsx5 20x4 30x3 40x2 50x1 bwx13,8
Rope pulldowns: 2x85x10 2x100x10
Monday : Military press: 4x145x5 145x10
Paused bench: 3x225x8 1x7 1x6
Incline: 3x155x10
No other training this week. Pulled my back during wrestling.
