Fallen Angel picking herself up!

[FallenAngel80]

Straight arm pull down
13x3x15

Pull down-medium grip
27.5x3x15

Bent over barbell row
45x3x15

DB Shrugs
15x3x20

DB upright row
5.5x3x12

Calf raise
66x3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

B/W wall squat
3x8

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100

[FallenAngel80]

Deads felt pretty good. EMOMs are a b!tch lol.



Front Squat 1RM (5 under PR)
(PR 134lbs)
45x8
66x6
88x3
100x2
115x1
129x1


Raised Trap deadlift 1RM (5 under PR)
(PR 239lbs)
194x1
214x1
234x1


Deadlift EMOM
234x3x1

Deficit Deadlift
170x3x2

Stiff legged deadlifts
110x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[thehobbes]

Keep up the great work in here OP! Mirin' squat depth, also that db set in the background -that looks awesome!

[FallenAngel80]

Keep up the great work in here OP! Mirin' squat depth, also that db set in the background -that looks awesome!

Thank you - yeah I'll probably never use most of that DB set as it's too heavy lol!


Decline and push-press felt good, although it's been a busy week so I'm looking forward to resting over the weekend.



Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1


Decline bench
96x6
96x6
87x8


OHP Push
45x4
55x3
65x3x6


Close Grip Barbell Row
66x3x12

Shrugs
33x3x12

Rear Delt Bent Over Raise
22x3x12

Hammer Curls
15x3x12

Abs
x100

[Fiction2Fitness]

Looking good. I skipped bench for like... 3 months. My shoulders are so again just thinking of decline or ohp, lol. Good to get things done in a busy week and still get some time to rest.

[FallenAngel80]

Squats felt pretty good today.



B/W Wall Squat
3x8

Goblet squat with band
27.5x3x8

Squat warm up sets
45x8
66x6
88x3
100x1
120x1



Box Squat
131x5x2


Comp stance squat
95x2x3


Paused Squat
105x2x3

Wide Squat
45x2x10

Stiff Legged Deadlifts
105x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Bench felt good. Tried DB presses at a heavier weight, and they were tough



Bench warm-up sets
45x8
55x6
66x2
77x1

Bench paused
84x5x3

Slingshot paused
105x1
105x1

DB Press
38.5x5 (miss 3)
38.5x6 (miss 2)
38.5x5 (miss 3)


Wide grip barbell row
66x3x12

Shrugs
33x3x12

Side raise
11x3x12

Rear delt bent over raise
22x3x12

DB front raise
11x3x12

Abs
x100

[FallenAngel80]

Straight arm pull down
13x3x15

Pull down-medium grip
27.5x3x15

Bent over barbell row
45x3x15

DB Shrugs
15x3x20

DB upright row
5.5x3x12

Calf raise
66x3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

B/W wall squat
3x8

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100

[FallenAngel80]

Started with some paused deads today to try and get the form down.



Front Squat 3RM (5 under PR)
(PR 121lbs)
45x8
66x6
88x3
100x1
116x3


Raised Trap deadlift 3RM (5 under PR)
(PR 222lbs)
177x1
197x1
217x3


Deficit Deadlifts
135x3x3

Paused Deadlifts
135x3x3

Stiff Legged Deadlifts
105x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[Fiction2Fitness]

soo many deadlifts. Looks good. The other gym I checked out had a trap bar, might have to try that out some time.

[FallenAngel80]

soo many deadlifts. Looks good. The other gym I checked out had a trap bar, might have to try that out some time.

Yeah I'm hoping all the deadlifts will improve my form, as my back has been rounding more lately. Trapbar puts less pressure on the lower back (I think!).

[FallenAngel80]

Push-press was TOUGH lol, that is all.





Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1


Decline bench
97x6
98x6
88x8


OHP Push
45x4
55x3
65x2
70x5 (miss 1)
70x6
70x6


Close Grip Barbell Row
66x3x12

Shrugs
33x3x12

Rear Delt Bent Over Raise
22x3x12

Hammer Curls
15x3x12

Abs
x100

[FallenAngel80]

Deadlifts have been swapped to Mondays, as I'm hoping lifting straight after having two days' rest at the weekend might help with the fatigue I've been feeling on these. Fingers crossed.




Front Squat Paused 1RM (5 under PR)
(PR 136lbs)
45x8
66x6
88x3
100x1
120x1
131x1


Flat Trap deadlift 1RM (5 under PR)
(PR 227lbs)
182x1
202x1
222x1


Deficit Deadlifts
140x3x3

Paused Deadlifts
145x3x3

Stiff Legged Deadlifts
100x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Bench felt solid.




Bench warm-up sets
45x8
55x6
66x2
77x1

Bench paused
86x5x3

Slingshot paused
105x1
105x1

Incline DB Press
33x3x8

Wide grip barbell row
66x3x12

Shrugs
33x3x12

Side raise
11x3x12

Rear delt bent over raise
22x3x12

DB front raise
11x3x12

Abs
x100

[FallenAngel80]

Straight arm pull down
13x3x15

Pull down-medium grip
27.5x3x15

Bent over barbell row
45x3x15

DB Shrugs
15x3x20

DB upright row
5.5x3x12

Calf raise
66x3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

B/W wall squat
3x8

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100

[FallenAngel80]

Box squats started off feeling tough as I accidentally paused on the first rep! Still working on pushing up the back. Think the final set was the better one.



B/W Wall Squat
3x8

Goblet squat with band
27.5x3x8

Squat warm up sets
45x8
66x6
88x3
100x1
120x1


Box Squat
137x5x2

Comp stance squat
95x2x3


Paused Squat
105x2x3

Wide Squat
45x2x10

Stiff Legged Deadlifts
105x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Decline felt pretty good, but OHP just wasn't happening.




Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1

Decline bench
98x6
98x6
88x8

OHP Strict
45x4
55x3
60x3 (miss 3)
60x3 (miss 3)
60x3 (miss 3)

Close Grip Barbell Row
66x3x12

Shrugs
33x3x12

Rear Delt Bent Over Raise
22x3x12

Hammer Curls
15x3x12

Abs
x100

[FallenAngel80]

Deadlifts felt stronger this morning. Feel like I was more able to focus on my back. Some slight rounding on the third set of paused deadlifts.




Front Squat Paused 3RM (5 under PR)
(PR 116lbs)
45x8
66x6
88x3
100x1
111x3


Flat Trap deadlift 3RM (5 under PR)
(PR 192lbs)
147x1
167x1
187x3


Deficit Deadlifts
150x3x3

Paused Deadlifts
160x3x3

Stiff Legged Deadlifts
100x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Bench feeling strong. It's frickin' cold here today. We had snow yesterday afternoon which just throws everyone off as we're never prepared for it lol.




Bench warm-up sets
45x8
55x6
66x2
77x1

Bench paused
89x4x3

Slingshot paused
105x1
110x1

Incline DB Press
22x3x8
27.5x8
27.5x8


Wide grip barbell row
66x3x12

Shrugs
33x3x12

Side raise
11x3x12

Rear delt bent over raise
22x3x12

DB front raise
11x3x12

Abs
x100

[FallenAngel80]

Straight arm pull down
13x3x15

Pull down-medium grip
27.5x3x15

Bent over barbell row
45x3x15

DB Shrugs
15x3x20

DB upright row
5.5x3x12

Calf raise
66x3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15


Facepulls
11x3x12

B/W wall squat
3x8

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100

[FallenAngel80]

Squat feels better, but still working on pushing up with the back.



B/W Wall Squat
3x8

Goblet squat with band
27.5x3x8

Squat warm up sets
45x8
66x6
88x3
100x1
115x1
132x1


Box Squat
140x4x2

Comp stance squat
95x2x3


Paused Squat
105x2x3

Wide Squat
45x2x10

Stiff Legged Deadlifts
105x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Bench felt good and OHP was better at the lighter weight.




Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1

Decline bench
98x6
99x6
88x8

OHP Strict
45x4
50x3x6


Close Grip Barbell Row
66x3x12

Shrugs
33x3x12

Rear Delt Bent Over Raise
22x3x12

Hammer Curls
15x3x12

Abs
x100

[FallenAngel80]

Trapbar tie PR was just not happening today.



Front Squat 1RM (tie PR)
(PR 134lbs)
45x8
66x6
88x3
110x1
120x1
134x1 - tie PR


Raised Trap deadlift 1RM (tie PR)
(PR 239lbs)
179x1
199x1
219x1
239x0
239x0


Deficit Deadlifts
155x3x3

Paused Deadlifts
165x3x3

Stiff Legged Deadlifts
100x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Bench feeling pretty good, although my spotter got a bit distracted on second set of Slingshot and forgot to grab the bar



Bench warm-up sets
45x8
55x6
66x2
77x1
88x1

Bench paused
93x3x2

Slingshot paused
110x1
115x1

Incline DB Press
27.5x3x8


Wide grip barbell row
66x3x12

Shrugs
33x3x12

Side raise
11x3x12

Rear delt bent over raise
22x3x12

DB front raise
11x3x12

Abs
x100

[FallenAngel80]

Straight arm pull down
13x3x15

Pull down-medium grip
27.5x3x15

Bent over barbell row
45x3x15

DB Shrugs
15x3x20

DB upright row
5.5x3x12

Calf raise
66x3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

B/W wall squat
3x8

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100

[FallenAngel80]

Squats sucked today. Life is pretty stressful and Alan is going to be out of a job and we don't think the new provider is going to take on the old employees. My work is relentless and I think I need to cut some down. So, I think it's started to catch up



B/W Wall Squat
3x8


Goblet squat with band
27.5x3x8


Squat warm up sets
45x8
66x6
88x3
100x1
120x1
132x1


Box Squat
145x2
145x1 (miss 1)
145x0
132x2


Comp stance squat
95x2x3



Paused Squat
105x2x3


Wide Squat
45x2x10


Stiff Legged Deadlifts
105x3x12


Resistance Band leg curl
3x12


Standing calf raises
132x3x12


Abs
x100

[FallenAngel80]

Decline felt a bit sluggish, but managed to get it.





Decline warm-up sets:
45x8
55x6
66x3
77x1
88x1

Decline bench
99x6
99x6
88x8

OHP Strict
45x4
50x3x6


Close Grip Barbell Row
66x3x12

Shrugs
33x3x12

Rear Delt Bent Over Raise
22x3x12

Hammer Curls
15x3x12

Abs
x100

[FallenAngel80]

My back wasn't always on point. I've increased calories again, because I'm thinking it's just not enough to fuel the training so we'll see if that helps too.



Front Squat 3RM (20 under PR)
(PR 121lbs)
45x8
66x6
88x3
101x3


Raised Trap deadlift 3RM (tie PR)
(PR 222lbs)
182x1
202x1
222x3 - tie PR


Deficit Deadlifts
160x3x3

Paused Deadlifts
170x3x3

Stiff Legged Deadlifts
100x3x12

Resistance Band leg curl
3x12

Standing calf raises
132x3x12

Abs
x100

[FallenAngel80]

Bench starting to feel a little tough on the 95s. Slingshot still pretty smooth.



Bench warm-up sets
45x8
55x6
66x2
77x1
88x1

Bench paused
95x3x2

Slingshot paused
110x1
115x1

Incline DB Press
27.5x3x8


Wide grip barbell row
66x3x12

Shrugs
33x3x12

Side raise
11x3x12

Rear delt bent over raise
22x3x12

DB front raise
11x3x12

Abs
x100

[FallenAngel80]

Straight arm pull down
13x3x15

Pull down-medium grip
27.5x3x15

Bent over barbell row
45x3x15

DB Shrugs
15x3x20

DB upright row
5.5x3x12

Calf raise
66x3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
13x3x12

B/W wall squat
3x8

Goblet squats
22x3x5

Box squat
85x5x2

Abs
x100