14/12 Back

Seated cable row 

65 2x10

Torsonator row

40 2x10

Pendlay row wide grip

50 2x10

Chin up

7/6/5/4/4

Deadlift

120 5/4

Warm ups felt good. 

50 -> 80 -> 100 x2

11/12 Bench with Oscar

73.7

Bench

60 7

Superset: 2x

Bench 70 5

Half DB fly 10

Incline wide grip bench (half rep)

70 5

60 2x10

TRX push up

3x25

Bent over cable fly A5

35 10/9/7

Plank

3x shitty minute

Chin up

6/4

Standing lateral raise

5 2x20

Front plate raise

10 1x20

Lat pulldown face pull

35 1x10

25 1x20

9/12 Squat

73.45

Squat

95 1x1

90 5/5/3/1

Pause squat

80 3 (1 count)

70 5/4 (3 count)

Knee raises

3x20

Romanian deadlift

80 10

100 5

120 3+2

Can feel core pelvic floor soreness from knee raises. Had to do conventional for 120. 

Hyper

3x20

Standing calf raise

40 1x10

60 1x5

Drop set: 1x

80 10

60 10

40 10

Abductor 

30 2x20

6/12 Chest

73.7

Bench

70 3

67.5 3+1/3+0

60 7+0

Did shoulders and back the day before. 

Band pull apart

4x25

45 deg incline DB fly

10 2x12

Chin up

8/6/3

Push up

1x25

Shoulder shocker

6 1x7

Standing Lateral raise (pronated)

3 each 1x20

Seated bent over lateral (pronated)

3 each 1x20

5/12 Upper body with Oscar

63.75

Seated press

40 6

45 7

Neutral grip chin up

7/7/8

Assisted

Torsonator row

20 10

30 10

40 10

40 10 drop 20 10

Hold on 10 each set. 

Pendlay row

50 6/12/10

Parallel bar dip

6/12/10

4/12 Squat

74.35

Squat

90 6/5+1

Felt good. 

80 7+1

Good morning

20 10

30 10

40 2x10

Abductor 

30 5x20

Neutral close grip chin up

15

Bridge single leg

3x 10 sec

Kroc row

22.5 1x20

2/12 Deadlift

73.95

Deadlift

110 4/5

Initial pull feels so bad. 

Chest supported DB row (37 deg)

20 2x10

Seated cable row

60 1x10

70 1x5