Box Squats & Jeffersons

Box Squats
working sets: 275/5, 315/3, 315/2, 275/7

Jefferson Deadlifts
265/5, 315/12, 375/5, 410/1

Hip Thrusts
135/10, 135/10, 135/10

Abs

* Good session...the set of 275/7 on box squats was nice, as were all of the Jefferson sets. The second set of 315 on squats was much harder than I wanted it to be, though. It almost got stuck at the bottom, but I pushed through.

Double Paused Bench Press

Double Paused Bench Press
working sets: 200/5, 200/5, 200/5, 200/5

Accessory Work
- plate loaded lat pulldown (4 sets)
- bicep curls (3 sets)
- lateral raise machine (3 sets)
- rear delt machine (3 sets)
- shoulder press machine (3 sets)

Sumo Deadlift, Box Squats

Sumo Deadlift
working sets: 355/3, 370/2, 390/1, 355/3
   * weight moving smoothly, but feels heavy

Box Squats
working sets: 225/8, 225/8, 225/8

Hip thrusts (band, 3 sets)
Abs (3 sets)

Paused Bench Press, Incline Press, etc.

Paused Bench Press
working sets: 215/6, 215/4, 215/4, 215/4

Incline Bench Press
155/10, 160/10, 165/9

Accessory Work
- plate loaded shoulder press machine (3 sets)
- rows with super deadlift bar (3 sets)
- plate loaded row machine (3 sets)
- side planks (2 sets each side)

Box Squats, Jefferson Deadlifts

Box Squats
working sets: 225/5, 275/5, 295/3, 315/3
  * best session yet!

Jefferson Deadlifts
265/5, 335/3, 375/3, 375/3, 375/3

Accessory Work
- hip thrusts (band)
- abs
- plate loaded rows

Paused Bench Press, etc.

Paused Bench Press
working sets:  225/4, 225/4, 225/4, 225/3
   * This might be the most volume I've ever done at this weight paused.

Accessory Work
- plate loaded lat pulldown (2 sets)
- plate loaded row (2 sets)
- plate loaded machine overhead press (3 sets)
- DB curls (3 sets)
- rear delt machine (3 sets)

Sumo Deadlift, Box Squats

Sumo Deadlift
working sets: 345/3, 365/3, 380/1, 345/3

Box Squats:
working sets: 225/5, 255/5, 275/2, 275/2

Hip thrusts (band), abs

Double Paused Bench Press, Incline Press

Double Paused Bench Press
working sets: 190/5, 195/5, 205/4, 205/4

Incline Press
working sets: 175/7, 185/4, 185/4, 185/4

Jeffersons & Box Squats

Jefferson Deadlift
working sets: 375/4, 375/5, 375/4

Box Squats
working sets: 225/5, 255/3, 255/3

Hip Thrusts
115/10, 115/10, 115/10

Curls & Abs

Bench Press, Push Press

Bench Press
working sets: 215/7 (ties 7RM), 215/6, 215/5, 215/5
 * Probably could have done an 8th rep on the first set, but I didn't have a spotter so I racked it.

Push Press
working sets: 140/8, 155/5 (ties 5RM), 165/3 (3RM)

7 sets of back, side planks, rear delts

Sumo Deadlift, Box Squats

Sunday workout.

Sumo Deadlift

working sets: 335/4, 335/4, 335/4

Box Squats

working sets: 225/5, 245/5, 245/5

Hip thrusts, abs

* Slowly ramping back up.

Log Press, Double Paused Bench Press

Log Press
 * First time doing this exercise.
85/8, 115/8, 135/7, 135/7, 135/5

Double Paused Bench Press
 * First time doing this exercise.
135/6, 185/5, 185/6, 185/6

Cable rows, cable triceps pushdowns, rear delt machine, lateral raise machine

PT this morning.

Jefferson Deadlifts

This was done on Thursday.

Jefferson Deadlifts
155/10, 155/10, 265/5, 315/5, 345/5, 375/3, 405/1, 345/5
  * Haven't done significant weight with these in quite some time. Felt good!

Plate Loaded Lat PDs, hip thrusts, curls, abs

Bench Press & Push Press

Bench Press
45/20, 135/10, 185/5
225/6 (ties 6RM), 225/4, 225/4

Push Press
115/8, 135/11 (11RM), 155/5, 155/5

4 sets of plate loaded extreme rows, PT exercises

* I haven't done any direct shoulder work since before I was injured. The push presses felt great!

Smolov Jr. Testing & Back to Deadlifting!

I only managed 265 in my Smolov Jr. testing on Friday. It is a modest PR, but it was kind of disappointing. I tried 275 twice and missed. I felt like I was so close to pushing through, but ultimately couldn't.

On another note, I am happy to report that I am healthy enough to deadlift again and to at least box squat. For the time being, I am not going to run a program. My goal here is to just keep ramping up. At some point, though, I will go back to Beyond 531.

Tonight's workout:

Sumo Deadlift
155/8, 205/5, 265/5, 315/5, 315/5, 315/5

Box Squat
135/8 (18" box)
135/6, 185/6, 185/6, 225/3, 225/3 (16" box)

Paused Hip Thrusts, Abs, and other PT exercises

Glad to be back!