Rack pulls; 5 - 60kg, 5 - 100kg, 3 - 140kg (warm ups); 5,5,5 - 180kg. Unbelted. Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 5,5,5 - 150kg. Unbelted. Second session; Unilateral leg press; 10,10,10 - 50kg. Chins; 5,5 - BW + 10kg.
Block pulls; 5 - 70kg, 5 - 120kg, 3 - 160kg (warm ups); 3 - 180kg, 3,3,3,3 - 200kg. Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 3,3,3 - 160kg. Second session; Unilateral leg press; 10 - 50kg, 10,10 - 60kg. Chins; 5,5 - BW + 10kg. Bike - 35min, lvl 7
Bench press; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 120kg, 1,1,1 - 130kg, 1,1,1 - 135kg, 1,1 - 140kg. 3-sec pause; 3 - 120kg. Really happy with progress here. Will be doing just 3-sec pause work on Wednesdays now, and doing dips in the evening at home ("second session").
Unilateral leg press; 10,10,10 - 60kg. Deficit deads; 5 - 70kg, 5 - 120kg (warm ups); 5,5,5 - 160kg. Unbelted. Felt great. Chins; 3,3,3 - BW +15kg. Second session; Bike; 40min, lvl 7 resistance. Pulls; 5,5 - BW.
Yesterday; Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 3-sec pause; 3,3,2,2,2 - 120kg.
ULP; 10 - 60kg, 8,8 - 70kg. Deads; 5 - 60kg, 5 - 120kg (warm ups); 3 - 170kg, 3 - 180kg, 3,3 - 190kg. Chins; 3,3,3 - BW + 15kg. Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 120kg, 3 - 140kg, 5,5 - 150kg. Second session; Pulls; 5,5 - BW. Bike - lvl 7, 45min.
Saturday: Bench; 5 - 60kg, 5 - 80kg (warm ups); 1 - 100kg, 1 - 110kg, 1 - 102kg, 1,1,1 - 130kg. 1,1,1 - 135kg. 3,3 - 120kg. Going to stop bench for a while and replace w/Dips. It's extremely uncomfortable on the knee , or alternative is I don't set up properly and spend every rep thinking about trying not to set up subconsciously.
Deads; 5 - 70kg, 5 - 120kg (warm ups); 1 - 170kg, 1 - 180kg, 1 - 190kg, 1,1,1,1,1,1,1,1 - 200kg. Rows; 5,5 - 120kg. Good Mornings; 5 - 100kg (warm ups); 8,8 - 140kg. ULP; 8,8,8 - 70kg.
Wednesday: ULP; 8,8,8 - 70kg. Block pulls; 5 - 60kg, 5 - 100kg, 5 - 140kg (warm ups); 3 - 180kg, 3,3 - 200kg, 3,3 - 210kg. Chins; 5,5 - BW + 15kg Good Mornings; 5 - 60kg, 5 - 100kg (warm ups); 3 - 140kg, 5,5 - 150kg. Second session; Pulls; 5,5 - BW Bad girls; 10,10 - 90kg. Bike; 40min, lvl 7 resistance
Friday: Block pulls; 5 - 70kg, 5 - 120kg, 5 - 160kg (warm ups); 3 - 200kg, 3,3,3,3 - 210kg. SLDL: 5,5 - 160kg. ULP; 8,8,8 - 70kg. Chins; 5,5 - BW +15kg. Bike; 30min, lvl 7 resistance. Won't be posting up Tu-Th-Sa Dips until back to doing more thorough 'push' sessions.
Block pulls; 5 - 70kg, 5 - 120kg, 3 - 170kg, 1 - 190kg (warm ups); 6,6,6,6 - 210kg. Belt is back. SLDL; 5,5 - 150kg. Unbelted. ULP; 8,8,8 - 70kg. Chins; 4,4 - BW +20kg. Second session; Pulls; 5,5 - BW. Will probably turn these into DB rows at home.
Deficits; 5 - 70kg, 5 - 120kg (warm ups); 5,5,5,5 - 160kg. Sumo; 3,3,3 - 160kg. Chins; 4,4 - BW +20kg. ULP; 8,8,8 - 70kg. DB Rows; 8,8 - 60kg.
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg (warm ups); 2,2,2,2,2 - 200kg. Block pulls; 4,4 - 220kg. Chins; 4,4 - BW +20kg. Leg curls; 10,10 - 65kg.
Deficit; 5 - 60kg, 5 - 100kg, 3 - 140kg, 3 - 160kg (warm ups); 3,3,3 - 180kg, 3,3 - 200kg. Hack squat machine; 10,10,10 - 97.5kg. Chins; 4,4 - BW. Bike; 30min, lvl 7 resistance. Second session; DB Rows; 8,8,8 - 60kg.