Monday: paused bench: warmup to 250x5 285x3 320x6 285x9 250x11
+ Row machine: 5x2platesx10
Incline DB bench: 4x90x10
+ Rope upright row: 4x72x10
Incline DB curl (10-30) + overhead rope (30-50): 50-10 reps fat gripz
Tuesday: deadlift: warmup to 250x5 285x3 320x7 edcoan250x8
RDL: 5x175x10
Leg press: 4x4platex30
50 hyperextensions
Thursday: clean and press(different bar): warmup to 155x5 175x3 195x8 paused215x1 paused155x11
+ Weighted pullup: warmup to 5x80x2
Weighted dips: 90x5 3x115x10
+ Strict Kirk shrugs: 4x155x10 slow
DB hammer curls(10-30) + rope pushdown(30-50): 50-10 reps fat gripz
Friday: squat; warmup to 235x8 245x8 255x8 265x8
Front squat: 5x165x10
Lying leg curls: 4x65x30
A bit below average week. My assistance work felt pretty good, but most of my main lifts really hit the shitter. Bench top set was trash, but back offs and assistance was good. Wanted 9 on my clean and press amrap, but hit a super easy 215 single. Squats and deadlifts were okay. Just feeling really run down this week and I'm not sure why. I'm not too down about it though, I had some good weeks of training leading up to this week, so a bad week is expected. Just gonna keep chugging along :)
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