15/10 Chest

65.55

65 7/5+0/5/5

Band pull apart

4x25

Adductor

20 3x25

Incline DB press 30 deg

25 2x6

Bent over cable fly B4

25 each 10

35 each 2x10

3 min bike for recovery 

28/10 Deadlift

75.85

Deadlift

125 2x6

Second set felt better. 

Hyper

5x10

Good morning

20 3x10

26/10 Shoulders

Band pull apart

4x25

Seated DB press

22.5 2x7

Seated bent over laterals

7.5 1x20

10 2x12

Lateral raise machine 

25 8/7

20 15

Seated cable row

60 2x10

37 deg chest supported DB row

25 3x10

Rope face pull

45 3x15

Shoulder shocker

5 1x7

Front plate raise

10 plate 1x20

24/10 Squat

75.9

Squat

95 6+1/4+1

80 2x6 short rest

Smith static lunge

10 each 1x10

17.5 each 1x10

Standing calf raise

65 2x15

Hyper 

5x10

22/10 Chest

30 deg incline DB press

25 2x8

HS press

30 each 5/6

25 each 7

Bent over cable fly B4

30 each 7/8

Bench

40 2x10

Shoulder shocker

5 1x7

Seated bent over laterals

5 2x20

Seated DB curl (palms out)

12.5 7/6

Standing cable curl (facing outwards)

10 15

Standing hammer curl

7.5 2x12

19/10 Deadlift

75.45

Deadlift

120 10/6+4

Felt fucking awesome. Breathe in at the end of each concentric. Couldn't feel my hands at the end of the first set. No back pain. 

Good morning 

40 5x10

Lat pulldown

60 10/8+2

Kroc row

25 1x20

17/10 Shoulders with Oscar

Seated DB press

20 2x10

Seated press

40 10

50 7

Rear delt cable fly B3

10 each 10

15 each 10

Standing DB curl

12.5 2x7

Palms out. Not alternating. 

Seated bent over laterals

10 3x10

Lateral raise machine 

15 10

20 10

25 5

Sled push 

4 laps 

Leg doms are nuts from yesterday. Trying to recover. 

KB swing 

16 1x35

16/10 Squat with Oscar

Squat 

100 2/6/7

120 1

Oscar jerked the bar when I'm in the hole as cue to come up. I need to learn to switch from down to up. 

Smith machine lunge

15 each 3x10

10/10 Bench with Oscar

Bench

60 8+2 assisted 

70 2x2

60 8

30 deg incline DB bench

20 3x10

HS incline press

20 each 3x10

Superset: 2x

Dragon flag 10

Rower ab crunch 10

11/10 Back and shoulders

76.2

Seated bent over DB laterals

7.5 20/15/20

Band pull apart

1x50

Rope face pull

40 3x15

Pendlay row

60 3x10

Technique is better but need to focus on lock out. 

Lat pulldown

40 10

50 10

60 10

Lateral raise machine

20 2x15

20 x10 drop 10 x10

Kroc row

25 1x30

9/10 Deadlift with Oscar

Deadlift

100 10

130 2/4

Cable seated back extension 

50 3x8-10

Bosu ball hyper 

4x20

Leg raise 

3x10

7/10 Chest

75

Bench

65 6+1/3+2

60 7/6

Shoulders felt off right after myotherapy. Sets of 20 band pull aparts in between.  

30 deg DB press

17.5 13

22.5 9/7+0

Bent over cable fly

35 x5 drop 30 x5

30 x9

45 deg DB fly

7.5 12

10 12/10

DB upright row to external rotation 

3 10

5 2x10

HS incline press

10 each x10 drop 5 each x8

5 each 10/15

Seated alternating DB curl

7.5 10 each

12.5 1x10 each 

12.5 x6 each drop 10 x4 each 

Squat 

80 3x5 practise depth and upright torso 

5/10 Squat

Squat

100 3/1

90 5

Struggle is real. 

Single leg press

60 3x10

Hamstring curl 

30 10/9/8

20 12

Standing calf raise

40 10

50 12

60 15

Chin up 

5

4/10 Shoulders

76.1 

Seated press

50 x5

45 2x6

5kg DB external rotations in between sets. 

30 deg incline press

22.5 x5

20 7/8

Superset: 2x

Seated bent over laterals

10 15

Assisted chin up

30 supporting 10

Lateral raise machine 

25 x6

20 2x12

Left shoulder is clunky towards the end. 

DB shrug

22.5 3x12

Shoulder shocker 

3 7/5

Rest times throughout were shorter than usual. Started 50 min before close.