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Sumo Deadlift
ramped up to 330x3, 6 sets no belt
Back Extensions
3 sets
GHR Sit Ups
3 sets
Wide Grip Chins
4 sets
Fat Grip Hammer Curls
3 sets

Bench
ramped up to 181x3, 6 sets
Incline DB Bench
60x6-8, 4 sets

Definitely gonna start trying to bench with a wider grip.

Squat
ramped up to 330x2, 6 sets

Last couple sets I didn't sit as far back and the weight FLEW up. Finally back in my groove and a 440 squat before August seems highly possible.
GHR
3 sets...

Best lifts:

Squat 375x5
Bench 225 paused
Deadlift 397x3

I compete, and hold the squat record for the teen 165lb class in the USPA at 180 kilos. Short term goals are to squat and deadlift 455...

Affirmative.

Squat
ramped up to 365x4, 315x5
Paused Front Squat
185x5,5,5

Sumo Deadlift
Ramped up to 365x3,3,3
Deficit Conventional Deadlifts
275x3,3
295x3
Wide Grip Chins
3x13
DOMBBELL curls
3 sets

DB Bench
ramped up to 85x5, 3 sets
Skullcrushers
70x8, 3 sets
Dips
+40lbs x7,6,6

Today wasn't bad at all but I didn't do any barbell movements so it's kind of hard to gauge where my strength...

Squat
45x5
135x5
185x5
225x3
225x2
275x2
315x1 belt
345x1 belt
385x2 belt

Sumo Deadlift
ramped up to 355x4,2
Pendlay Row
135x5
135x5
185x8
185x8
185x8

Past week or so of training has been awful and I unfortunately need to deload.

Bench
ramped up to 175x3,2,2,2,2,2
Dips
4x12

Squat
ramped up to 335x5,5,3,4


Probably 235 and 440

Bench
ramped up to 198x6 for 2 sets, 176x10
Low Cable Rows
4 sets
Rope Pushdowns
2 sets
DB Rows
2 sets

Squat
330x2 for 6 sets, belt-less

Sumo Deadlift
ramped up to 396.7x3
Deficit SLDL
5 sets
DB Rows
4 sets
Low Cable Rows
3 sets

How drunk were you when you typed that? But thanks haha, finally got a visitor...

I'm trying to squat 440 in a meet on June 8th in the 165lb class.

Paused Bench
ramped up to 187x5, 3 sets
176x5
Dips
3 sets

Squat
Ramped up to 375x5
303x5
286x5
Front Squat
166x5, 3 sets
GHR
3 sets

Trying to squat 440 on June 8th.

Paused Bench
Ramped up to 193x6
166x3 3 sets
135x21 (touch and go)
Rows
4 sets
Incline DB Flies
3 sets
still no idea how the hell to do these

Conventional Deadlift
ramped up to 341x3 for 4 sets
275x3 for 2 speed sets
GHR
4 sets
GHR Sit Ups
10lbs, 4 sets