3/10 training

Monday: paused bench: warmup to 255x5 290x3 325x7 290x10 255x8
+ Row Machine: warmup to 5x100x10
DB incline bench: 4x100x8
+ Rope upright row: 4x72x10
Incline curls(10-30) + rope overhead extension(30-50): 50-10 reps

Tuesday: deadlift strict tng: warmup to 265x5 295x3 325x11 265x11
Rdl: 5x175x10
Leg press: 5x4platesx30
Back extensions: 50 reps

Thursday: clean and press: warmup to 155x5 175x3 200x7 paused225x1 paused155x11
+ Weighted pullups: warmup to 5x80x3
Weighted dips: 2platesx5 3x115x10
+ Kirk shrugs: 4x155x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps fat gripz

Friday: squat: warmup to 255x6 265x6 275x6 285x9
Front squat: 5x165x10
Lying leg curls: 5x65x30

Strong week to finish up another mesocycle.  My topset for paused bench was strong with 325 for 7, and it was a pretty strict pause set compared to other topsets.  And I hit a back off set of 290x10 which is really strong!  Also hit all 4 sets of 8 for 100.  Deadlifts were really strong too with the straps.  Gonna stick withem.  Press workout was strong, hit 2plates for a fatigue single after a tough 200x7 set.  I gotta keep figuring out how to increase my press strength.  Squats were also really strong, working up to an easy 285x9 amrap.  Could have got more but it's really hard to push it when you know you have 5x10 front squats.

Next week is a deload week followed by another cycle of this.