4/21 training

Monday: paused bench: warmup to 245x3 280x3 315x8 335x3 280x9
+ Row machine: warmup to 5x"295"x10
Close grip paused bench: 4x245x7
+ Rope upright row: 4x72x10
Arnold press: 3x25x12 grabbed wrong weights and didn't realize haha
+ DC row: 3x65x12. Might switch these for lat pulls next cycle
No arms today don't have enough energy from being sick

Tuesday: warmup good girl/bad girl: 3x20 150 190 230
Strict tng deadlift: warmup to 255x3 290x3 330x8 horrible set 255x10
Rdl: 5x185x10
Leg press: warmup to 5x5platesx30
30 leg raises

Thursday: (strength program test)
Clean and press: warmup to 155x3 175x3 200x3 220x3 200x7
+ Weighted pullups: 5x70x3
Paused bench:warmup to 5x225x8 tried different grips. 
+ Neutral grip lat pulldown: 5x10
Weighted dips: 3x2platex6
+ Neutral grip pullups: 3x6 bw
100 hammer curls + Vbar pushdown 2x30 2x20

Friday: warmup good girl/bad girl: 3x20 190 210 230
Squat; warmup to 255x6 265x6 275x6.. 5x205x5paused
Trap bar farmers walk: 5x2platex1lap down back
30 leg raises
Lighter leg day because I skipped last week and my hip is still tight.

Had a pretty good week of training.  Was sick through the weekend.  Bench went okay, really want to hit 315 for more than 8 but I'll take it for now.  Heavy deadlifts still feel really bad , I think I need to find a way to stay tighter.  Clean and press went really well, I hit a PR of 220 for 3.  Also found out that Pinky's on the rings felt really good for my bench press.  This next 7 week cycle I'm going to stick with that grip for all of my benching and try to hit a good single by the end of it.  Squats felt like poop, but that's to be expected because I missed last week and still have that tight hip.  Which I think might be a pulled psoas muscle but not sure.

I also wrote a new program that's similar to the one I'm running now, but more strength focused with less volume but a higher intensity and frequency for bench and squat.