Box Squats

Today is the last day I can lift for a while. There is a mandatory two week shutdown starting right about now. Hopefully, it's just the two weeks......

Box Squats
work sets: 315/4 (4RM), 335/1, 350/1 (PR), 315/3
   * Great way to end it....I may have been good for 360, but without spotters, I didn't want to risk it.

Chins (4 sets)
Hex Bar Rows (4 sets)

  * The plan now is to do the at home, no equipment template found on the Barbell Medicine site.

:/

Stay safe everyone.

More Sumos & Paused Bench

Sumo Deadlifts
155/8, 265/5, 315/3, 355/1, 380/1, 405/1, 375/3

Paused Bench Press
worked up to 250/1 (PR); failed at 255, but I was happy to get 250.

Concentration Curls (4 sets)

* One more day with the barbell tomorrow, then we are on a government shutdown for two weeks. I will probably run the Barbell Medicine home workout without equipment template.

SIGH.

Sumos & Paused Bench Press

Managed to find someone that would let me use his equipment during these crazy times we live in. Pretty limited compared to normal, but we have more than enough to get by.

Sumo Deadlift
worked up to 380/1, 415/0
325/6, 325/6, 325/6
   * I wasn't using a deadlift bar so that could be why I missed 415. Or, I simply just missed it. Who knows? The rest of the sets moved pretty well, though.

Paused Bench Press
work sets: 225/4, 245/1 (PR), 215/4, 215/4

Hex Bar Rows
135/10, 155/7, 165/6, 165/5

Football Bar Shoulder Press (4 sets)

Box Squats, Jeffersons

Box Squats
135/10, 205/5, 245/3, 280/3, 315/1, 335/1, 345/1, 275/5, 275/5
   * 335 & 345 were both PRs and felt great. I really hope they don't close our gym because my progress has been really good lately.

Jefferson Deadlifts
265/5, 335/5, 380/3, 380/3, 380/3

Walking DB Lunges (45's, 3 sets)
Abs (ball, 3 sets)

Paused Bench Press

Paused Bench Press
work sets: 230/1, 240/1, 200/8, 200/8, 200/7
   *Really good session. I think 240 is a paused bench PR.

Accessories
Incline Press (175/8, 175/8, 175/7)
Super Deadlift Bar Rows (155/6, 155/6, 155/6, 155/6, 155/6, 155/6)
Landmine Shoulder Press (4 sets)
Olympic Bar Curls (3 sets)

Sumo Deadlifts & Box Squats

Sumo Deadlifts
worked up to 410/1
back off sets: 315/8, 315/8, 315/8
  *Stronger session than last week.

Box Squats
185/5, 225/5, 255/5, 280/4

Hip Thrusts
155/8, 155/8, 155/8

Back Extensions (3 sets)

Lower Abs (3 sets)

Double Paused Bench Press

Double Paused Bench Press
185/9, 185/8, 185/7, 185/6

Accessory Work
Smith Machine shoulder press (4 sets)
single arm plate loaded lat PD (4 sets)
chest supported DB rows (3 sets)
rope pushdowns (3 sets)
abs- ball crunches (4 sets)

Box Squats & Jefferson Deadlifts

Box Squats (lowered the box 2", to a 14" box)
135/10, 185/5, 225/3, 255/3, 280/3, 300/3, 300/3, 300/3

Jefferson Deadlifts
155/6, 265/5, 335/3, 375/1, 415/1, 375/4, 375/4

Abs (side planks, 2 sets each side, 40 seconds each)

DB Walking Lunges (3 sets, 40 lb. DB)

Paused Bench Press

Paused Bench Press
work sets: 230/3, 230/3, 230/2, 195/9

Accessories
Supersets:
- incline bench press (170/8, 170/8, 170/8) & super deadlift bar rows (135/9, 145/8, 145/8)
- plate loaded shoulder press (3 sets) & plate loaded row (3 sets)
- rear delt machine (3 sets) & curls (3 sets)
- abs (3 sets)

Sumo Deadlifts & Box Squats

Sumo Deadlifts
155/10, 225/5, 285/5, 335/3, 380/1, 405/1, 305/8, 305/8, 305/8
      405/1 was tough, but I made it.
      305/3x8 made me winded.

Box Squats (lowered the box to 14")
185/6, 225/5, 245/4, 245/5

Accessories:
Back Extensions (3 sets)
Hip Thrusts - band (3 sets)

Paused Bench Press & lots of accessories

Paused Bench Press
work sets: 220/4, 220/4, 220/4, 220/4

Accessory Work
Supersets:
a) incline bench press (165/9, 165/9, 165/9) & plate loaded rows (3 sets)
b) shoulder press machine (3 sets) & super deadlift bar rows (135/9, 135/9, 135/9)
c) concentration curls (3 sets) & abs (3 sets)
d) rear delt machine (3 sets) & lower abs (3 sets)

Sumo Deadlifts, Box Squats, etc.

Sumo Deadlifts
worked up to 400/1, back off sets: 355/3, 355/3
  * Mini goal met coming back from injury.

Box Squats
185/8, 225/5, 275/5, 275/5, 275/5

Hip Thrusts
135/10, 155/10, 155/10

Back Extensions

Abs (front & side planks)