Good way to end my first 6 week cycle. Bench should be back to where it was after the end of the next cycle. I like doing this run the rack type deal for my arms, they've been sore all week until today. Good mornings felt great for my erectors and hamstrings. Hit big numbers on my overhead press, probably from a lot of weight gain recently. I think it ties a PR or is 5 lbs off . Dips felt hard but rightfully so after that OHP. Squats and deadlifts continue to feel iffy for me, but I'll have a chance to work on them this deload week. I'm cutting volume in half and weight down a bit for this deload week while also introducing the changes to my assistance work. Kinda excited about it.
Monday: paused bench: 240x5 270x3 305x8 270x10 240x10
+ Barbell row: 5x240x3
DB incline: 4x95x8
+ Rope face pull: 4x50x15
Incline curls: 50 40 30 20 10 reps with 10 15 20 25 30 lbs
+ Overhead rope: same thing with 30 35 40 45 50 lbs
Tuesday: deadlift: warmup to 3x305x3 3x255x6 stiff leg deficit.
5x120x10 leg curls
90x100 leg extensions
Thursday: clean and press: 140x5 160x3 180x11 160x12 140x12
+ Kirk shrugs: weight + 50 5x10
Dips: 3x2.5platex10 bwx20
+ Rope upright row: 4x80x10
Hammer curls(10-30) + rope pushdown(30-50): 50 40 30 20 10
Friday: squat: warmup to 5x265x5
Good morning: 4x65x10
Leg press: 5x5platex20
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