DL

Weight: 174.5

Deadlifts
225 x 5
355 x 4. Solid set. Short 30 sec rest between 3 and 4.
315 x 4 good set. Straight through.
315 x 4 short break between 3 and 4. Otherwise strong set.
315 x 4. Strong all through.
Sumo bonus set!
225 x 6
Great DL set today!!

Keep 355 for top set until 5. Also, get those 5 reps in all work sets.

Weighted Pull-ups
BW + 45 x 8 (3+2+2+1+1)
BW + 45 x 6 (3+1+1+1)
BW + 35 x 8 broken (4+2+2)
BW + 35 x 8 (4+2+1+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)

Do weighted chins next week. Alternate each week.

Cable Rows (close grip)
130 x 10
130 x 8 to the arm pits. No momentum.
130 x 8
90 sec rest or less between sets

Handstand Push ups/holds
BW x 7
BW x 7

35 sec x 2 solid sets. Last set @ 33 sec. Last set rough.

Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.

Squats

Weight: 174.8

Deep Squats
135 x 8
225 x 6
265 x 4 good form, good weight. A to G.
245 x 6 good set. Perfect form. Very deep.
245 x 5 all reps deep and perfect form
245 x 5
Keep all the weight same for a week or two

Bulgarian Squat
85 x 8 each leg L/R yuck.
85 x 8 R/L straight through.
85 x 8 L/R per leg. Right broken.
Up weight to 90 next time.

Jump Squats x 20 (10+5+5) yuck.

Seated Military DB Press
40 x 12 Easy 12
50 x 12 Tough last few.
55 x 10
55 x 8 good set

Cable press downs
Stack x 12
Stack x 10
Stack x 10
Stack x 8

Chest

Weight: 175

Incline Press (no spotter today-used sub maximal weights)
70 x 8
105 x 5 spotter guided arms on 5, but no help
90 x 6 great set.
90 x 6 great set
90 x 6. Failed on 7 great set. No spotter today
60 sec rest then:
70 x 8
Great set. Keep work weight at 90 and top set at 105

Ring flys + press superset
BW x 10 straight set.
BW x 10 each (4+3+1)
BW x 10 each (4+3+2+1)
BW Maltese x 5 yowzers! Super strict. Strong control.

Pullovers DB
70 x 10 tough set but straight. No breaks.
70 x 10 Last few rough, but you made it. Last one a fight.
70 x 10 (8+2) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets

BW burnouts x 25 yuck

EZ Reverse Curls/Seated Incline DB Curls Supersets
45 x 10 per/30 x 8 per
2 sets last set broken in both exercises

Superman cable curls burnouts
35 x 12. Wow. Great set. Very strict. Barfy.

DL

Weight: 176.2

Deadlifts
225 x 5
355 x 1, 365 x 1, 375 x 1- shy of lock. You can do it next max test. strong set.
315 x 4 good set. Straight through. 4 slowed me down a bit.
315 x 4 back starting to curve. Take it smart. Dropped a rep since last time, but top set was 10 lb heavier.
315 x DIDN'T DO THIS SET DUE TO MAXING-so all sets next week

Keep 350 for top set until 5. Also, get those 5 reps in all work sets.

Weighted Pull-ups
BW + 45 x 8 (3+2+2+1+1)
BW + 35 x 9 (4+2+1+2)
BW + 35 x 8 broken (4+2+2)
BW + 35 x 8 (4+2+1+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)

Do weighted chins next week. Alternate each week.

Cable Rows
130 x 12
130 x 8 to the arm pits. No momentum.
130 x 8 (6+2)
90 sec rest or less between sets

Handstand Push ups/holds
BW x 8
BW x 7

35 sec x 2 solid sets. Last set @ 33 sec. Last set rough.

Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12 broken.
Keep this weight a few more weeks before bumping 5#
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