Tuesday: paused bench: warmup to 235x5 275x5 305x11 275x10 235x8
+200 band pull aparts
2x235x8 paused
+ Hammer strength row fg slow: 2x235x8 went all out on my amraps and didn't wanna struggle on these.
Overhead rope: 3x87x6 slow
+ Overhead facepulls: 3x15
Seated cable curl: 3xamap
+ Wenning triceps: 3xamap
Wednesday; deadlift: warmup to 250x5 290x5 325x12 250x12
Rdl: 3x235x6
Front squat: warmup to 5x205x5
100 leg extensions
Thursday; clean and press: warmup to 150x5 170x5 195x11 170x10 150x10 took a video realized my reps werent locked out often. Focused on that on my drop sets.
+ Weighted pullups: warmup to 5x45x5
Swiss bar close grip bench: warmup to 5x255x6
+ Twist pulldown: 3x140x8 + 2x8 chins
Overhead rope: 3x87x6 slow
+ Overhead facepulls: 3x15
Seated cable curl: 3xamap
+ Wenning triceps: 3xamap
Friday: squat; warmup to 225x5 250x5 285x8 250x8(felt easier with a tiny arch in thoracic) 5x225x5 paused
Hack squat: 50 reps 1plate 3 sets. Someone on leg press, no time to wait
100 leg extensions
Decent week. Bench hit a PR, clean and press PR, deadlift hit a nice set, squats found some tips/cues that really helped my reps. Also some downsides tho. Clean and press I realized I'm not really locking out any of my reps except when I start to grind them out. I'm assuming singles are fine, but I'm going to address that next block. For squats, squeezing my lats like at the top of a pull-up really helps my bar path, translating to more power from the hole that continues into the mid-range to lock out. Before I would get bent forward a bit which would cause a slowdown at the middle of the rep. Next week is singles week. We will see what we get and then enjoy a deload week before going back to the muscle program for 6 weeks.
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