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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

Local gym

18" power shrugs no chalk
180
200 failed
180 hold
160 2 sets reps

Tried rack pendlays, too much erectors not much anything else.

Wed, pullups jump up and controlled negs. 10 curl grip 10 front grip, 10min rest, then 5 and 5. Wrecked, all cramping up.

Z press pin 13. At chin. Felt sluggish in warmups, did pec deck 6 days ago and got super sore, maybe slowed recovery. No more.

60kg x6 2 sets
100kg x 2 for 2 sets, felt slow.

100x8
100 x ?...

OFG

Pin 10 andersons high bar beltless. No PR on this setup, wider than hiratsuka rack

105kg x 2 sets
2 explosive jumps
145 x1
185x1
205x1
185x1

OFG

Power shrugs up to 170, bar below kneecap, felt more in lats than traps this time.

DB preachers on knees, little L shoulder pain

Seated rows

Pec deck

Ham raises

Leg exts