Last workout of 2021- Big Squat PR!

I am doing some traveling for the holidays, so today was my last day in the gym until January.

Squats

135/7, 225/4, 315/1, 365/1, 410/1, 440/1 (high), 445/1 (PR!)

   * 445 is a 15lb PR over my competition PR a month ago. What a way to finish out the best lifting year of my life!!

Deadlifts

155/5, 265/3, 375/3, 405/4, 405/4, 405/4

Bench Press (wide grip)

135/5, 185/3, 225/5, 225/5, 225/5, 225/4

Plate Loaded Rows: 4 sets

Abs

See you in 2022!!

Upper Body

Squats

155/8, 155/8, 155/8

Incline Bench Press

185/3, 195/3, 195/3, 185/3, 185/3

Plate Loaded Shoulder Press Machine: 3 sets

Plate Loaded Lad PD: 3 sets

Abs: 3 sets

Cable Rows: 3 sets

Bench Press & Back

Bench Press (wide grip)

235/5, 255/1, 260/1, 210/8

Larsen Press (wide grip)

185/10, 185/10, 225/3

Close Grip Bench Press

185/8, 185/8, 185/8

Barbell Rows

185/8, 185/8, 185/8, 185/8, 185/8

superset with Barbell Curls

45/10, 65/10, 65/10, 65/8, 65/8

Squats

Squats

155/7, 265/3, 315/1, 355/1, 385/1, 415/1

355/3, 355/3, 355/3

    *  415 moved pretty well. I am eyeing an attempt at 440 on Saturday.

Romanian Deadlifts

275/7, 275/7, 275/7

SSB Good Mornings

195/6, 195/6, 195/6

V-Ups

12, 12, 12 

Upper Body

Bench Press (wide grip)

235/4, 235/3, 235/3

250/1, 255/1, 255/1

  * Getting used to going wide.. I am definitely not as strong, though the ROM is a lot less.

Incline Press (wide grip)

185/5, 185/5, 190/5

Plate Loaded Shoulder Press Machine: 3 sets

Plate Loaded Row Machine: 3 sets

Abs- Captain's Chair Leg Raises: 3 sets

Triceps Pushdowns: 3 sets

Lower Body

SSB Squats

315/5, 315/5, 315/5, 315/5, 315/5

SSB Good Mornings

175/10, 175/10, 175/10

Trap Bar Deads

446/3, 446/3, 446/3, 446/3, 446/3

DB Curls against pad- 35's/8, 35's/8, 35's/8

Barbell Rows

185/8, 185/8, 185/5

Hanging Knee Raises holding 15 pound medicine ball- 15, 15, 15

More Squats & Upper Body

Squats

325/5 (75%)

365/3 (85%)

410/1 (95%)

Incline Bench Press (wide)

135/10, 155/10, 175/5, 175/5, 175/5

Plate Loaded Barbell Row Machine- 4 sets

Plate Loaded Shoulder Press- 3 sets

Cable Triceps Pushdowns- 3 sets

Squats

Squats (5x3, 80%)

345/3, 345/3, 345/3, 345/3, 345/3

SSB Good Mornings

155/8, 205/8, 215/6, 215/6

Abs: knee raises with 15 pound medicine ball, 3X20

DB Curls, 3 sets, 35/8-9 reps each 

Bench Press

Bench Press (wide grip)

225/5, 230/5, 230/5, 245/1, 245/1, 245/1

   * I am going to give wide grip a legitimate look, as I really need to figure out a way to cut my never ending ROM.

Close Grip Bench

185/10, 185/10, 185/10

Overhead Press

140/8, 140/7, 140/6

Barbell Row

185/8, 185/8, 205/7, 205/7