Bench Press 2x2 (93-95%)

Bench Press 2x2 (93-95%)

260/2 (2RM), 265/1.5 

  * Eh. Benching & Me: two mortal enemies. Came close on the second rep of 265, but no dice.

Close Grip Floor Press

135/20, 165/15, 185/8, 185/8

  * These bothered my permanently injured left shoulder.

Lat PD's: 4 sets

Squats 2x2 (91-94%)

Squats 2x2 (91-94%)

370/2 (2RM), 380/2 (2RM)

  * Both moved pretty well, despite warm ups feeling "eh".

Paused SSB Squats

275/5, 275/5, 275/5, 275/5

Bent Over DB Rows

50's/15, 50's/15, 50's/15, 50's/15, 50's/15

Abs: 3 sets

Incline Press 3x3 (90%)

Incline Press 3x3 (90%)

215/3, 215/3, 215/3

Dead Bench Press

225/1, 245/1, 250/1, 250/1, 255/1, 2551

Supersets:

Flies & Rear Delts- 5 sets

Plate Loaded Shoulder Press & Plate Loaded Rows- 3 sets

Plate Loaded Rows & Biceps Curls- 3 sets

Finished up with an extra set of curls

Deadlift 3x3 (86-89%)

Conventional Deadlift 3x3 (86-89%)

worked up to 445/3 (3RM), 450/3 (3RM), 460/3 (3RM)

    *Not too shabby.

Abs- 4 sets

Hypers- 4 sets

Machine Rows- 4 sets

SSB Good Mornings

205/6, 205/6, 205/6, 205/6

Bench Press 3x3 (89-91%)

Bench Press 3x3 (89-91%)

worked up to 250/3 (3RM), 255/3 (3RM), 255/2, 260/1 

  * I wasn't 100% confident that I'd get the third rep of the second set of 255 without a spotter, so I racked it, and did a single at 260.  This was the second week in a row that benching felt strong.... hopefully this is a trend.

Supersets:

Overhead Press with Multi-Grip Bar: 95/8, 145/5, 125/7, 125/7  (much harder than the regular barbell)

     &

Ring Rows: 3 sets

Supersets:

Triceps Pushdows with rope: 3 sets

    &

Barbell Rows: 185/7, 185/7, 185/7

Squats 3x3 (88-89%)

Squats 3x3 (88-89%)

worked up to 355/3 (3RM), 355/3 (tied 3RM), 360/3 (3RM)

   * Felt pretty good. Never did either weight for more than one rep before.

Trap Bar Deads

worked up to 366/13 (13RM)

Paused SSB Squats

worked up to 275/5, 275/5, 275/5, 275/5

Abs- 3 sets

Incline Press 3x4 (85-87%)

Incline Press 3x4 (85-87%)

worked up to 205/4, 210/4, 210/4

Dead Bench Press

225/1, 235/1, 235/1, 245/1, 245/1, 245/1

Plate Loaded Shoulder Press- 3 sets

Seated Pulley Rows- 5 sets

Curls- 3 sets

Deadlifts 3x4 (83-84%)

Conventional Deadlifts 3x4 (83-84%)

worked up to 430/4 (4RM), 435/4 (4RM), 435/4 (tied 4RM)

SSB Good Mornings

175/8, 195/6, 205/6, 225/6

Hip Thrusts

155/10, 205/10, 225/10, 225/10

Abs- 5 sets

Bench Press 3x4 (84-87%)

Bench Press 3x4 (84-87%)

worked up to 235/4, 240/4, 245/4 (tied 4RM; these were paused)

  * This was the best the bench press has felt in 2021!

Overhead Press

95/8, 135/8, 155/6, 175/1, 185/1, 200/0

  * Figured I'd capitalize on feeling good... 185 was fast, 200 was not close. May be good for it, though, without the preceding volume.

Barbell Row

185/8, 185/8, 205/6, 205/5, 225/4

Triceps Pushdowns (pulley): 3 sets

Squats 3x4 (83-84%)

Squats 3x4 (83-84%)

worked up to 335/4, 340/4, 340/4 (all of these happen to be 4RMs, though I could have done more if I was going for a true rep test at these weights)

Trap Bar Deadlift

worked up to 426/8 (8RM)

Paused SSB Squats

worked up to 305/3, 305/2, 305/2, 275/5

V-Ups: 12, 12, 12

* Great session!

Incline Press 4x5 (80%)

Incline Press 4x5 (80%)

190/5, 200/5, 200/5, 200/5

  * 190 is 80% of my 1RM, but it was way too light, so I bumped it up to 200.

Dead Bench Press

225/1, 235/2, 245/1, 255/1, 260/1, 260/0

  * First time doing these. Set up pins as close to the chest as possible and rest the bar on the pins. You then press up. So, you are essentially starting the bench press motion from the bottom of the movement. 

Incline Bench DB Rows

75's/11, 80's/8, 80's/8, 80's/8, 80's/8

Shoulder Press Machine - 3 sets

Biceps- 4 sets

Deadlift 4x5 (80%)

Conventional Deadlift 4x5 (80%)

135/5, 225/3, 315/1, 365/1

410/5, 410/5, 410/5, 410/5  (20 total reps @ 410- by far, the most I've ever done at this weight. It was hard!)

SSB Squats (FAIL)

I had this idea of doing a few sets of triples at a decent weight after deadlifting. Here's what ended up happening: 155/5, 155/3, 245/1, DONE.  I was TOAST after pulling.. felt it right away during the first set of 155. 

SSB Good Mornings

155/8, 175/8, 175/8

Planks

1:00, 1:00, 1:00

Hypers

55/10, 55/12, 55/12

Great session, but I am D. O. N. E. 

Bench Press 4x5 (80%)

Bench Press

135/5, 185/3

225/5, 225/5, 225/5, 225/4 (I was exhausted today.. chalking up the mediocre performance to that)

Overhead Press

95/6

135/9, 135/8, 135/8

Barbell Row

135/8, 155/8, 155/8, 155/8, 155/8

Triceps Pulley Pushdowns: 3 sets 

Squats 4x5 (80%)

Squats (80%)

worked up to 325/5, 325/5, 325/5, 325/5  (this is actually a 5RM, so I will mark it on my PR page, but if I was going for a true RM at this weight, a lot more than 5 reps would have been performed!)

Belt Squat

140/10, 140/10, 180/5, 180/6

Trap Bar Deads

336/4, 386/1, 416/7 (modest 7RM- but I'll take it considering it came at the end of the workout)

V-Ups: 12, 12, 12

Deads

Conventional Deads

155/3, 265/3, 315/1, 375/1, 425/1, 450/1, 415/6 (6RM)

Hypers: 4 sets

Abs: 3 sets

Curls: 3 sets

Pulley Rows: 3 sets

Cardio

Bench Press, Incline Press, Overhead Press

Bench Press

135/5, 185/3, 225/3, 245/2, 245/2, 245/2, 200/11 (11RM)

Incline Press

135/5, 185/5, 185/5, 185/5

Overhead Press

95/10, 135/1, 150/4, 160/1, 135/8 

Abs: 3 sets

SSB Squats & Barbell Rows

SSB Squats

155/5, 245/5, 295/3, 320/3, 340/3 (3RM), 365 (PR), 365 (tied PR), 245/15 (15RM)

   * 365 is +15 pounds over my previous PR.  245 is +50 pounds over my previous 15RM. 

Barbell Rows

10 sets of 135. Reps: 10, 10, 10, 10, 8, 8, 8, 8, 6, 6