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Pause Bench-
225x1
275x1
290x3x6

Spoto Press-
255x3x5

JM Press-
95x8

Did my light pause squats at home Friday.


Comp Squats-
315x1
365x1
405x3x6

Sumo Deads-
315x1

Pause Bench-
225x1
275x1
275x3x6

Spoto Press-
245x3x5

JM Press-
95x3x10

Comp. Squats-
315x1
365x1
390x3x6

Felt pretty good. Little more explosive from than last week and I was more confident on my descent.


Started my 2nd job and got out late so I had to lift...

Squats- oly shoes, no sleeves
bar x a bunch
135x6,3
185x2,1
225x2,1
275x1 (belt)
315x1
365x1
405x1
435x1

OHP-
bar x a bunch
95x5
115x1
135x1
140x8
160x5
180x3
205x1

Illegal Wides-
bar x a bunch
95x10
135x6
185x3
225x1
275x1
295x1
315x6

Squats- (wrestling shoes)
lots of warmups but I don't remember all the reps and sets
bar
135
185
225
275
315
365x2x1
405x1 (best set of the day)

OHP-
bar x a few sets
95 for a set
115x1 (I think)
135x1
135x8
155x5
175x3
200x1 (best is either 205 or 210)

Pause bench-
275x1
315x1
335x1
315x3x3
280x3x5
245x13

Hammer Incline-
5 sets

Comp. Squats-
315x1
365x1
405x1
350x3x3
300x2x5 (last set my quad felt sketchy so I shut it down)

Tried sumo but it wasn't happening

Conventional-

Wide Grip Bench-(paused w/ feet up)
135x10
185x2x10

Seated DB Press-
50x8
55x3x8

Upright Row-
4x12-15

Pause squats- (no belt)
warmed up to 275x5 (added this in to stretch out from Monday's workout)

Pendlay Rows-
135x8
155x5
175x4x8

Shrugs-
4x20

Pause Bench-
275x1
315x1
300x3x5
265x3x5
210x18

Hammer Incline Press-
5x10

Squats- (wrestling shoes)
365x1
300x5x5

Sumos-
385x3
410x3
465x3
385x3x3

Today was day 3 of the pushup challenge. I threw a plate in my ruck sack and hit my 22 reps.

OHP- 115x4x8

Rear delt flies- (chest supported)
4x25

Upright rows- 4x12-15

Triceps- 100 reps

Pendlay rows-
205x4x8

Shrugs-
185x20
205x20
225x2x20

Lat Pd-
4x8

Pause bench-
275x1
300x1
265x5x8

Incline DB- (350 method)
60x18, 7, 8

Dip machine- 4x15

Squats- (left my sleeves at home)
375x1
300x5x5 (under 15 min)

Sumo-(belt)
385x3
410x3
465x3
385x3x3

This past week I worked up to 455x1 on comp squats to test the waters. For bench I went 340x1 then 315x5. Friday I did 4'' sumo block pulls up to 655x1 with a hook grip then did 495x6 on conventional...