Monday: paused bench; warmup to 245x3 280x3 315x8 280x8 245x8
+ hammer strength row: 5x2platex10
Wednesday: deadlift: warmup to 250x3 285x3 325x9 250x10
Good mornings: 5x115x5
Tried leg press and it was bothering the inside of my left ankle a bit when trying to keep an arched foot. I'm probably going to take a break from the leg press until I get my feet/ankles under control.
Thursday: just did 200 bodyweight dips and some chest supported rows
Tuesday: paused bench: warmup to 225x5 260x5 300x10 260x10 225x10
+ super strict barbell row: 6x155x10
Db incline press: 5x90x8
+ chest supported row: 5x50x10
Arms 100 reps
Wednesday: deadlift: warmup to 235x5 275x5 305x10 235x10
Good mornings: 5x95x8
Leg press: 4platex10 5x10 6x10 5x35 4x45
Leg extension: 90x20 110x20 130x20 110x30 90x40
+ curl: 50x20 70x20 90x20 70x20 50x20 overestimated my strength here
+calves: 70x20 90x20 110x20 90x20 70x30
Suitcase hold: 135 30 sec each side 2 sets
Friday: just did some sets of pullups and dips back and forth
Monday: paused bench: warmup to 260x5 295x3 325x7 295x7 260x8
+ strict bb row: 135 for 8 sets.. might gotta go heavier
Incline DB bench: 5x85x8
+ chest supported row: 5x45x10
Not bad considering I got 0 sleep last night.
Tuesday: deadlift: warmup to 265x5 300x3 330x8 265x8
Good mornings: 5x95x8
Leg press: 4platex10 5platex10 6platex10 5x25 4x40
Leg extension: 70x20 90x20 110x20 90x30
+ curl: 70x20 90x20 110x14 90x20.. overestimated my strength here
+calves: 70x20 90x20 110x20 90x20
Suitcase hold: 135 30 sec each side 2 sets
Wednesday: press:warmup to 155x5 175x3 195x8 175x7 155x7 no deadstop today because someone was in the rack
+ 5 sets pullups: 45 reps total
Weighted dips: 5x2platex8
+ duffin upright row: 5x25x15
Friday: front squat: warmup to 5x195x5
Rdl: 5x195x8
Leg press: 4platex10 5platex10 6platex10 5x30 4x45
Leg extension: 70x20 90x20 110x20 90x30 70x40
+ curl: 50x20 70x20 90x20 70x20 50x20 overestimated my strength here
+calves: 70x20 90x20 110x20 90x20 70x20
Suitcase hold: 135 30 sec each side 2 sets
Monday: paused bench: warmup to 240x3 275x3 310x8 275x9 240x8
+ Smith machine row: 5x165x8
Db incline press: 5x80x8
+ chest supported row: 5x45x10
2x50 hammer curls + wenning triceps
Tuesday: deadlift: warmup to 245x3 280x3 315x8 245x8
Leg press: 3x4platex20 full rom
That's it for today.. low back/hamstrings destroyed from Saturday still and didnt wanna push it.. gotta focus on rolling my hamstrings and stretching the soreness out.
Wednesday: press: warmup to 145x3 165x3 185x 165x9 145x9
+ pullups: 38 in 5 sets
Weighted dips: 5x90x8 strict
+ duffin upright row: 5x25x15
2x50 hammer curls + wenning triceps
Friday: squat; warmup to 205x3 235x3.. not squatting anymore, it hurts my low back too much just going to front squat from now on.. ended up doing some good mornings and hack squats and called it.
Monday: paused bench: warmup to 225x5 260x5 295x10 260x9 225x8
+ Smith machine row: 5x155x10
Incline DB bench: 5x75x8
+ chest supported row: 5x40x10
100 pull aparts + 100 overhead extensions
Tuesday: deadlift: warmup to 230x5 265x5 300x10 230x10
Front squat: warmup to 5x175x5.. feels easy but I havent stretched my ankle in a long time so reps felt shitty
Leg press: 4x3platex20 full rom
Thursday: deadstop press(pinky on rings): warmup to 135x5 150x5 175x11 150x10 135x9
+ pullups: 5 sets. Total=35
Dips: 4x90x8 strict
+ duffin upright row: 4x10x20
100 biceps + triceps
Saturday: squat: warmup to 235x5 245x5 255x5 265x5 trying to figure out my form again.. gonna switch to 531
Rdl: 5x195x8
Hack squat machine: 3x1platex15
100 leg extensions
