Tempo pause bench 4 seconds: warmup to 4x225x5 these felt sick
RDL: 4x155x8
Barbell row: 3x155x8
Wednesday: 2x50 of incline curls with fat grips, rope overhead extensions, and green band seated face pulls
Normal calf work
2x30 seconds copenhagen addiction each side.
4x50x25 belt squats. Gonna probably go up to 75 lbs next week. 50 felt too light but was still tough.
50 banded glute extensions.
Notes: had a late start to this workout and was trying for a while to figure out the belt squat that I forgot to do my single leg work for today.
Friday: paused bench: 135x10 185x6 225x4 255x3 275x3 295x3 315x3 265x9
Deadlift: 135x5 185x5 225x3 255x3 2x275x3
4 second tempo squat: 4x225x5 new stance felt a lot better.. heels shoulder width feet turned out.
Barbell rows: 3x155x8
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