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    06/15 Bench: 185x12, 205x12, 225x20 ATG...

    06/15
    Bench: 185x12, 205x12, 225x20
    ATG beltless highbar squat: 315x3, 335x3, 365x5 [0.52-0.44m/s]

    Decent momentum on bench/squat rehab lately. I'll do rows ASAP.
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    06/12 Chin ups: 55x8,8,8

    06/12
    Chin ups: 55x8,8,8
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    06/11 Bench: 135x20, 155x20, 175x20 ATG...

    06/11
    Bench: 135x20, 155x20, 175x20
    ATG beltless paused highbar squat: 315x3,3
    ATG beltless highbar squat: 315x10
    Reverse clamshells: 3x(30s hold + 40 reps)

    Rehab for all lifts going well....
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    06/07 ATG paused highbar squat: 225x5,5,10,...

    06/07
    ATG paused highbar squat: 225x5,5,10, 275x6
    Sledgehammer deadlift + hold: (15cm) for 3x15s - finally made all three sets at 15s!
    Reverse clamshells: 3x(30s hold + 40 reps)

    Squat rehab...
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    06/03 Bench: 65x20,20,62 Tomorrow I'll do...

    06/03
    Bench: 65x20,20,62

    Tomorrow I'll do more squats and some rows, maybe grip work.

    06/04
    ATG paused highbar squat: 185x5,5,10, 225x3

    06/06
    Bench: 95x20,20,50
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    06/01 ATG paused highbar squat: 135 for 2x10,...

    06/01
    ATG paused highbar squat: 135 for 2x10, 155x12
    Bench: 45x30,30,75
    Reverse clamshells: 3x(30s hold + 40 reps)


    Small squat note: shifting weight back to ascend seems good, and somehow I...
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    05/30 Bench: 245x8, 265x8, 300x6, 320x6...

    05/30
    Bench: 245x8, 265x8, 300x6, 320x6
    Overhead press: 150x5, 175x5, 185x5, 200x4

    So the good news is 320x6 is a solid bench set for me. The bad news is I strained my pec doing it. I can't seem...
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    05/29 Chin ups: 50 for 3x8 Seated paused good...

    05/29
    Chin ups: 50 for 3x8
    Seated paused good mornings: 95 for 3x10

    I was too lazy to set up hypers but got a nice bonus: I'm liking the seated GMs for a wide-stance paused hip/adductors...
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    05/28 Barefoot ATG highbar: 75 for 5x12 ATG...

    05/28
    Barefoot ATG highbar: 75 for 5x12
    ATG paused highbar squat: 135 for 3x1
    ATG highbar: 135x5
    Reverse clamshells: 3x(30s hold + 30 reps)

    Still trying to feel out what's best for rehab/my...
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    05/26 Bench: 225x10, 265x8, 280x8, 300x8...

    05/26
    Bench: 225x10, 265x8, 280x8, 300x8
    Overhead press: 150x5, 165x5, 175x5,5
    Sledgehammer deadlift + hold: (15cm)x15s,15s,12s

    I'll hopefully try some heavier rehab squats tomorrow, maybe pull...
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    05/25 Barefoot ATG highbar: 55 for 5x12 Bent...

    05/25
    Barefoot ATG highbar: 55 for 5x12
    Bent over row: 315 for 3x5



    Thank you! I think I'm about 80% decided to take a small deload and keep trying for 3x3 on it, so hopefully just a start...
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    Tried squatting. Bit of a mess. I've got...

    Tried squatting. Bit of a mess.

    I've got asymmetrical sensitivity to load and range, and shifting form can change it a bit too... I can reasonably ATG high bar with the bar, but add 135 and my hip...
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    05/21 Bench: 225x10, 245x8, 265x6, 280x6, 300x6...

    05/21
    Bench: 225x10, 245x8, 265x6, 280x6, 300x6
    Overhead press: 150x5, 175x5, 185x5,5

    I'll do chin ups tomorrow... and start deciding lower body Sunday and on soon.

    edit: decided I want to...
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    05/20 Deadlift: 635x3 Too bad! Didn't feel...

    05/20
    Deadlift: 635x3

    Too bad! Didn't feel top form today and it showed. I got only one set of the prescribed 3x3, but not even the first rep of the second set. Draws this routine to a premature...
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    05/18 Hypers: BW for 3x20 Sledgehammer deadlift...

    05/18
    Hypers: BW for 3x20
    Sledgehammer deadlift + hold: (15cm)x15s,15s,13s

    I think I've got a good shot at making 3x3 with 635 on Thursday. I feel I'm recovering pretty well as the volume drops...
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    05/17 Bench: 225x10, 245x8, 265x8, 280x8...

    05/17
    Bench: 225x10, 245x8, 265x8, 280x8
    Overhead press: 150x5, 165x5, 175x5,5

    ~Tuesday hypers+sledge, Wednesday off, Thursday heavy DL
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    05/16 Deadlift: 535 for 5x1 EZ bar seal rows:...

    05/16
    Deadlift: 535 for 5x1
    EZ bar seal rows: 230x7,6,5
    Reverse clamshells: 3x(30s hold + 30 reps)

    Still on track: Monday is bench/OHP, Tuesday is hypers+sledge, Wednesday off, Thursday heavy...
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    05/14 Hypers: BW for 3x30 Reverse clamshells:...

    05/14
    Hypers: BW for 3x30
    Reverse clamshells: 3x(30s hold + 40 reps)

    Plan: Saturday is off, Sunday is light DL + rows, Monday is bench/OHP, Tuesday is hypers+sledge, Wednesday off, Thursday...
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    05/13 Bench: 225x10, 265x8, 285x6, 300x4 OHP:...

    05/13
    Bench: 225x10, 265x8, 285x6, 300x4
    OHP: 150x5, 175 for 3x5


    Damn, my presses felt weak as hell today. Got through it though.
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    05/12 Deadlift: 600 for 4x4 Reverse clamshells:...

    05/12
    Deadlift: 600 for 4x4
    Reverse clamshells: 3x(30s hold + 40 reps)
    Chin ups: 50x7,7,6
    Sledgehammer deadlift + hold: (15cm)x15s,15s,14s

    Let's go!! I honestly wasn't sure I'd make it, my...
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