Benching

Bench Press

205/4, 225/4, 245/3, 245/2, 225/4, 185/10

Close Grip Bench Press

185/8, 205/5, 205/5

DB Curls against Bench: 5 sets

* I am going to take about a month off from flat benching. I am way too in my head right now. I'll do some inclines, close grips, and machine work and reset in mid July. 

Trap Bar Deads & SSB Squats

Continuing to nurse my back injury. Doing what doesn't hurt.

Trap Bar Deadlifts

156/5, 156/5, 156/5, 246/5, 336/5, 336/5, 386/3, 426/3, 476/1, 476/1, 386/8

SSB Squats

155/5, 205/5, 245/5, 245/5, 245/5

GVT: Incline

My lower back has been wrecked all week for some unknown reason, so I haven't lifted since Monday.

I decided to do some light work today because I just gotta lift, bro.

German Volume Training: Incline Press

145/10x10  (random GVT session just because)

Close Grip Bench Press

135/8, 155/8, 175/7, 195/5, 205/3, 205/3

Plate Loaded Rows: 6 sets

Back

Back

   TRX rows: 3 sets

   plate loaded row machine: 3 sets

   plate loaded lat PDs: 3 sets

   T-Bar rows (barbell): 4 sets

   pulley rows- wide grip: 3 sets

   pulley rows- individual handles: 3 sets

Triceps pulley pushdowns: 5 sets

Abs: 3 sets

Technique Practice: Bench Press & Low Bar Squats

I decided to work on technique today.

Bench Press

135/5, 135/3, 185/2, 225/1, 250/1, 270/1, 270/1

315 hold for 20 seconds

315 hold for 20 seconds

250/2

250/2 pin press

275/2 pin press

290/1 pin press

Low Bar Squats

135/3, 135/3, 135/3, 225/1, 275/1, 315/3, 335/1, 355/1, 370/1

* I've made really no progress on bench for a year, so shrug.

* I spent some extra time warming up my shoulder to see if I could get in to the low bar squat position. The hardest part was racking and unracking the weight. The actual squat felt a lot easier than high bar at the same weight. If I can get comfortable with low bar, I think I'll be able to lift more weight in the long run. 

Squats

Squats

135/5, 225/3, 275/1, 315/1, 345/1, 365/1

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

Supersets

   back extensions & abs: 3 sets 

   plate loaded row & plate loaded shoulder press machines: 3 sets

   rear delt machine & curls: 3 sets

 

Hip Thrusts

135/10, 225/8, 245/8, 245/8

Bench & Back

Bench Press (paused)

155/5, 185/3, 215/1, 235/1, 255/1, 255/1

225/5, 225/5, 225/5

Sling Shot Bench (paused)

275/3, 285/2

Barbell Rows

135/10, 175/8, 185/7, 195/6, 195/6, 195/7

Ring Rows: 3 sets

V-Ups: 3 sets

Triceps Cable Pushdowns (straight bar): 3 sets