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
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