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OFG
Top of head floor Z press 140kg x1
Bench press machine high reps
CSRs rear delts
Db leg raises
Leg exts stack x50, x20 BTFO
Tri pressdowns

Wide grip seated pin press no back support, below chin

60kg
100kg
120kg
137.5kg
142.5kg
130kg x2
120kg x2
60kg x20

Deficit dl, off pins. Last time 285kg

No belt
75kg
175kg x2, x1
Today 265kg blew up
305kg x1 +slow neg

Pendlays same height 175kg 3sets

Seated pin partial press no back (Rudy press) old rack, pin 2/1

145kg x1
125kg x2

Felt tired from press blast last week, next press in 12 days

Bench machine 2 sets high reps

Assistance

Hirat gym

One legs. Full stack x6 each leg, down set x3, dead

End bar grip picks, 95kg x5 and down sets/holds

Floor foam abs w bar

Seated pin press no back
Pin 10, bar below chin, grip ring on ring

75kg x6
115lg x1
125kg x1
135kg x1 easy
145kg x0
125kg x2
115kgx2 x1 slow negs

16-17" rack dl, belt straps
135
335
535
625
715
805

Pendlays same height
335x10

Another crap press day
Seated military bottom start on bench. Up to 315x2 and 2 forced reps. 365x3 forced reps, lots of down sets and burnouts. From now on, only bar press in rack sitting on flat...

Recent top lifts, 345kg 15" belted, 285kg full deficit beltless, high incline off pins 140kg x4

A
DL (lockout/Floor with belt, or deficit beltless all off pins)
Pendlays


B
Overhead press...

Low incline cg pins

60x10
90x5
120x5
140x1 easy but felt pec a little
110x3

Elbows delts pecs still felt beat up

Doh grip deads 2" rom up to 230kg then 210 180 150

One leg leg press full stack x5

Flat bench straight leg raises 40 reps over several sets

18" pulls hirat beltless

265kg
295kg so hard
215kg x3

Rows from same pin
125kg reps
175kg reps
155kg reps

Wed

Cg pin press from chest
100x8
120x5
140x3 easy but pec felt a little off
120x5
110x5
90x5

Sat hirat gym

DE standing press
Many 100x3, 110x1 one set then more 100x3s

6" deficit pendlays, up to 120x8 and 140x5 then 120 down set, completely destroyed my entire back more than anything...

Standing bar press off pins, lean back start. Felt super strong for once.

Up to 135kg x 2. Would have been 3 but misgrooved and grinded 2nd rep. Several down sets with 125 and 115 wjth slow negs...

Park pullup negatives 24 with heavy backpack

Ham exts 45deg

Floor foam roller weighted situps

Seated light side laterals

Fri OFG

High incline Smith press

Power shrugs

Dumbbell lying leg raises

20 pullup negatives, 1 set only, both grips

OFG

And sq, pin 9. First time on this pin.
105x6
145x2
185x1
225x1
255x1
265x1 hard
225x1 hard