13/8 Squat

Squat

100 5+1/4+1/3+0

PB without spot!

Leg press

220 1x12

240 1x10

Calf raise on leg press

120 3x10-12

Leg raise 

3x15

12/8 Chest

72.4

Bench

62.5 6/6/3

60 6

60 was easy. 

In between:

Band pull aparts x20

30 deg incline DB press

20 2x10

15 10/8

Seated hammer curl

10 12/10/8

Standing bar curl

15 2x10

Bent over cable fly B5

30 15/12/10

9/8 Deadlift

72.8

Deadlift 

120 7/6/2

Biceps are giving out!

Neutral grip assisted chin up

20 3x10

Rest pause last 1-2 reps. 

Lat pulldown

50 1x15 (wide pronated)

55 10/7 drop 50 1x3

HS low row

27.5 each 3x10

Kroc row

25 1x20

One arm cable curl

5 1x50

8/8 Squat with Oscar

Squat

90 10

100 6/7 PB!

Flat sole shoes. Felt much better. Easier to get weight on heels. 

Hack squat machine 

70 3x10

Sled push 

35 1x2 laps

5/8 Shoulders

72.25

OHP 

40 8/7/6

Chin up: 10

Arnold press 

12.5 10

Lateral raise 

10 3x12

Bent over rear delt fly

8 3x15

DB shrug (hold each rep)

6 3x15 

Lat pulldown 

30 20

40 20

Overhead cable skulls

35 15/10+5

30 11+4

Tricep pressdown

20 10

17.5 2x11

Band pull apart

1x50

2/8 Back

Neutral grip assisted chin up

25 supporting 10

20 3x10

Lat pulldown

50 10/11/10+2 (wide pronated)

30 1x15 (close grip supinated)

HS low row

25 each 10

27.5 each 3x10

Deadlift

100 1x10

120 3+2

2x 1 min planks

1/8 Chest

72.3

Bench

60 7/6/6/5/4

In between:

7.5 DB shrugs x12

Band pull aparts x20

30 deg incline DB press

20 8/6

15 2x7

Bent over cable fly B5

30 3x10

Seated hammer curl

10 3x10

Standing cable curl

15 1x20

20 1x15

25 1x15