Front squats: 160x5, 175x5, 195x9 (1 less rep than 2 mos ago, some pretty sever lower back rounding)
Accessory: Did like 4 pause front squats with 135 & 10 pullups and went home. I'll do cleans + some more light FS & hamstring/ab work tomorrow.
Deadlifts: 275x5, 315x5, 350x6 (no belt, pause). Amazing how much less I can lift when doing regular deads w/o a belt & pausing b/t reps. I was repping this like 15 times with the trap bar, a belt & touch & go.
OHP: 115x5, 135x5, 155x6
Chinups: 10, 8, 6, 6
DB Skullcrushers: 25x15, x10, x10
Front squat: 165x3, 190x3, 210x7 (some real ugly reps 5-7)
Did some conditioning 3 circuits with 95lbs. of 6 reps each of hang clean, front squat, push press, good mornings, and bent over rows without putting the barbell down.
Bench: 195x5, 220x3, 245x4 (needed a bit of spotter help on 5)
DB Press: 75x10, 7, 6, 6, 5
DB Rows 125x10, 8, 6, 6, 8 (left arm is weaker than right for some reason. Used to be opposite.)
Some tricep and bicep isolation work
Front squats: 165x5, 195x3, 225x3 (basically all my lifts have regressed in the last 1-2 mos), 225x1, 225x1
High back box squats: 225x5, 10, 5, 5, 5
1 leg DB deads: 55x3x8
Hanging leg raises: 3x10
Thinking of trying Dan John's 40 day/Even Easier Strength.
Day 1/40
Bench: 205x5x2 (moderately hard)
Chinups: BW+12.5x5 (pretty easy)
Front squat: 155x5x2 (pretty easy)
Deadlifts: 245x5x2 (back still hurts from DLing Sat)
Farmer's Walks w/105 not very far
Forgot my shorts and had to wear jeans to lift today.
Bench: 205x5x2 (not easy, not hard)
Chins: BW+15x5x2 (sort of difficult)
Front squat: 135x5x2 (had to clean weight up and was wearing jeans so didnt bother going up to yesterday's 155. very easy)
Deadlifts: 245x5x2 (not too bad)
Farmers Walks w/125 ea maybe 25 yards, two times
Decided I will run Dan John 40 day thing + PLP simultaneously
Warmup: DB swings w/40s, Goblet squats w/30s
Bench: 205x5, 225x3, 235x2
Deads: 225x5, 275x3, 315x2
Front Squats: 155x5, 185x3, 205x2
Nothing felt very easy. I'm probably going heavier than I should be.
Today:
Bench: 205x5, 210x5 (sort of hard, shoulders aren't fresh)
Deads: 245x5x2 did a lot of these sumo style as an experiment. Weight felt slightly heavier sumo.
Front squats: 155x5, 165x5 (didn't feel too bad)
PLP 15 yesterday. Skipped the 40 day workout, so did what was supposed to be yesterday's workout today. Will sub in what should have been today's workout tmrw, which would otherwise have been a rest day.
All singles today:
Bench: 185, 205, 225, 235, 245, 260 (heavy but not a max)
Dead: 225, 255, 275, 315, 345, 375 (felt like a max, which is ****ty)
Front squat: 135, 155, 185, 205, 215, 225 (very heavy)
Carries w/100s, about 35 yds and back
PLP 20 today. (14 pullups in 1st set but I probably cheated on not going down all the way)
Decided to sub in power cleans for deadlifts for the next two weeks b/c my lower back is fried.
Bench: 215x5x2
Front squat: 175x5x2
Power cleans: 155x5x2
Carries: 150sx15yds; 150 suitcase carryx15 yds
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