Had a cold this week, but still hit some good numbers. Everything felt pretty good. Bench and press are getting close to where they used to be; another 6 week cycle and I believe I'll be at where I was during my strongest pressing days. I enjoyed doing the heavy barbell rows on Monday. For arms I think I'll do incline curls one day and hammer curls the other for the next 6 weeks and then go from there, doing a 50-40-30-20-10 rep style back and forth. Deadlifts felt and looked really good. Squats too, surprisingly. I definitely want to include the good mornings next cycle, just not sure how yet. May just do the standard one until I get used to the movement under load and go from there. All in all a solid week.. deload week will be in 2 weeks, and I'm just going to hit every machine for a hard set of 10 2 days that week.
Monday: Paused bench: warmup to 225x3 255x3 290x9 255x11 225x10
+ Barbekl row: warmup to 5x225x4
DB incline bench: 4x90x8
+ Rope face pull: 4x42.5x15
90 poundstone curls
3x30x50 overhead rope extension
Tuesday: deadlift: warmup to 3x295x3 3x245x6 deficit stiffs.
5x110x10 leg curls
80x100 leg extensions
Thursday: Clean and press: warmup to 135x3 150x3 170x12 150x10 135x12
+ Kirk shrugs; weight +50 5x10
Dips: 3x2platesx10 bwx20 controlled negative. + Rope upright row: 4x72x10
Rope hammer curl + rope pushdown 30x100
Friday: squat: warmup to 5x255x5
Leg press: 5x5platesx20
Barbell good morning: tried a few sets standing and seated to see what I liked.
Think I'm gonna start with seated because it focuses more on the erectors.
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