4/7 training

Monday: paused bench: warmup to 260x5 295x3 330x6(almost 7 but I untucked) 365x1 295x9(almost 10, wasn't strong enough)
+ Hammer strength row: 5x"275"x10
Close grip paused bench: 260x6, 3x5
+ Rope upright row: 4x72x10
Arnold presses: 3x35x10
+ DC row: 2x75x10 1x15
Incline DB curl(15-35 fg) + overhead rope extension(35-55 fg): 50-10 reps

Tuesday: strict tng deadlift: warmup to 265x5 300x3 335x9 265x10
Rdl: 5x185x10
Leg press: warmup to 4x5platesx30
25 leg raises

Thursday; clean and press: warmup to 160x5 180x3 205x7 230x1 160pausedx11
+Weighted pullups: warmup to 5x90x2
Weighted dips: 2platex7 3x3platex7
+ Kirk shrugs; 4x185x8
Close grip incline bench: 4x185x9
+Side and front raises: 4x20x10 each
Fg hammer curl: 2x30x30 2x30x20
+ Fg vbar pushdown: 2x42x30 2x42x20

Friday: squat: warmup to 245x8 255x8 265x8 275x8
Front squats: 5x175x10
Leg curls: 4x70x30
25 leg raises

Pretty good training week.  Bench felt a lot better this week than the last 2, which is good.  Those Arnold presses and DC rows felt amazing too.  Deadlift felt heavy but still hit some good reps.  Clean and press was amazing.  205 for 7 is a PR I think, and I hit an easy single at 230 with just a little slowdown.  Squats were okay.  My right hip is feeling sore today but we will fix it.  I think it might be from the front squats but not sure.