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  1. #91
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    12-6-17
    Squat
    Warmup
    275x2
    305x1
    325x2
    325x2
    325x2
    325x2
    325x2
    345x1
    365x1 1/2 squat

    Speed Deads
    Warmup
    225x1 2sets
    235x1 2 sets
    245x1 2 sets
    255x1 2 sets
    265x1 2 sets

    Bench speed with red band
    Warmup
    145x8
    170x5
    195x3 5 sets

    Rows, Reverse Hyper, Glute Ham,abs.

    Squats were good tonight until I got to 365 and I got a little light headed and didn't feel right so only went half way. But the rest of the squats were good. Everything else went good and now starting over again.
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  2. #92
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-9-17
    Deadlift
    Warmup
    365x1
    405x2
    405x2
    405x2
    405x2
    405x2
    425x1
    445x1
    465x1

    Speed Squat
    Warmup
    225x2 2 sets
    245x2 2 sets
    265x2 2 sets
    285x2 2 sets

    Snatch grip dead off blocks
    315x3 3sets

    Romanian Deadlift
    225x5 5 sets

    Hang cleans, Glute ham, pullps.

    Very good workout today. The 465 was my opener last week and it went a little slower today after the working sets. Felt like I did some work today.
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  3. #93
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-10-17
    Bench
    Warmup
    145x8
    175x6
    205x5
    235x3 5 sets

    Blue Slingshot
    255x3
    275x2
    295x3
    315x2
    315x2

    Tricep Hell, Incline dumbell bench, Lateral raise, Curls, lat pull downs, abs.

    Work out went well followed my training partners today.
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  4. #94
    Registered User Atom1980's Avatar
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    Age: 58
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    Rep Power: 926
    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-13-17
    Squats
    Warmup
    275x2
    315x3
    315x3
    315x3
    315x3
    315x3
    315x6 Amrap

    Speed Deadlift
    Warmup
    275x1 8 sets

    Speed Bench with Red Band
    Warmup
    155x8
    185x5
    215x3
    215x3
    215x3
    215x3
    215x3

    Rows, good mornings, Reverse Hyper, abs.

    Squats went well tonight and I could have done one more rep but didn't Maybe next time.
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  5. #95
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-16-17
    Deadlift
    Warmup
    375x3 No belt
    405x2 belt
    435x1
    435x1
    435x1
    435x1
    435x1
    405x2 No belt

    Snatch grip dealift off 4 inch block
    335x3
    355x3
    375x3

    Squat off low box
    Warmup
    225x2
    235x2
    245x2
    255x2
    265x2
    275x1
    295x1
    315x1

    Hang cleans, pullups 4 different grips, Reverse hyper with red band, Glute ham .
    Deadlifts went very well today and almost went with out belt at 435 but at then I decided to use belt. Maybe next time. 435 went pretty fast. Working on squat form keeping elbows under the bar and closer grip to keep tighter. Knees were a little tight from squating Wednesday but it loosened up,
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  6. #96
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-17-17
    Bench
    Warmup
    145x8
    175x6
    205x5
    235x3
    250x2
    250x2
    250x2
    250x2

    Blue Slingshot
    275x3
    295x2
    315x3
    325x2
    325x2

    Dumbell Bench, Seated lat pull, lateral raises.

    Bench went well especially with slingshot very happy with it and felt very strong. Dumbell bench today with 50 pounders for a total of a 100 reps I had 4 total sets. Pretty good pump after this in the chest, shoulders and tris.
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  7. #97
    Registered User Atom1980's Avatar
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-20-17
    Squats
    Warmup
    275x5
    315s3
    335x2
    355x1
    375x1
    395x1

    Pause Squat
    315x2
    315x2
    315x2

    Speed Deadlift
    Warmup
    255x2
    255x2
    255x2
    255x2
    255x2
    275x1
    295x1
    315x1

    Bench
    Warmup
    145x8
    175x8
    205x5
    235x3
    235x3
    235x3
    235x3
    235x3

    Dumbell rows, Reverse Hyper, Glute ham.

    Very good squat night. Things felt very good and I can feel I am getting stronger doing these. My goal is to hit between 420 and 440 next meet. My left shoulder is a little sore icing it down tonight.
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  8. #98
    Registered User Atom1980's Avatar
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-23-17
    Deadlift
    Warmup
    315x3
    365x2 Belt
    405x3
    405x3
    405x3
    405x3 no belt
    405x3 no belt

    Snatch Grip deadlift off 4 inch block
    405x1
    405x1
    405x1
    405x1
    405x1

    Squat to low box
    Warmup
    225x2
    235x2
    245x2
    255x2
    265x2
    285x1
    305x1
    325x1

    Hang cleans, Glute ham, Reverse hyper, band pullups.


    Felt good today deadlifting that is why I did the last 2 sets without the belt. Squats off the box was good and I can feel I am getting stronger. Pretty good day.
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  9. #99
    Registered User Atom1980's Avatar
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-24-17
    Bench
    Warmup
    145x8
    175x6
    205x5
    235x3
    235x3
    235x3
    235x3
    235x3

    Slingshot blue
    285x2
    305x1
    325x2
    335x1
    345x1
    355x1

    Dumbell incline Bench
    50x10
    60x8
    70x6
    80x5

    Lat pull down, chest supported dumbell row, tricep ext, reverse curls, and abs.

    This was the most weight I have ever handled in the bench even though it was with the slingshot. The last 2 sets my training partner hand his hands on the bar so hard to gauge but he said he just guided. I'm pretty happy to go up in weight so that is good.
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  10. #100
    Registered User Atom1980's Avatar
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    Age: 58
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    12-27-17
    Squats
    Warmup
    265x2
    285x2
    305x2
    325x2
    345x2
    365x1
    385x1
    405x1

    Static hold Deadlift
    145x1 3 sets
    super set with SpeedDeads
    Warmp
    315x1 3 sets

    Bench
    Warmup
    145x8
    175x8
    205x5
    235x3
    250x3
    250x3
    250x3
    250x3

    Reverse Hyper, Glute Ham, Dumbell Rows.

    Great workout tonight the 405 might have been a little bit high but wouldn't have mattered. The bench press went very well too. We did something a little different on the speed deadlift so we will see if it helps the sticking point. I am gettting use to the glute ham and reverse hyper too and hopefully it will carry over to the squat and deadlift.
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  11. #101
    Registered User Atom1980's Avatar
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    Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500) Atom1980 is a jewel in the rough. (+500)
    Atom1980 is offline
    1-4-18
    Squats
    Warmup
    275x2
    305x2
    325x3
    325x3
    325x3
    325x3
    325x3


    Static Hold Deadlift
    145x1 6 seconds 3 sets
    Superset with Deadlift
    315x1
    335x1
    355x1

    Bench
    Warmup
    145x8
    175x8
    205x5
    235x3
    250x2
    265x1

    Rows, Reverse Hyper, Glute ham.

    I had about a week off which was good for recovery and squats went very well. I wanted to do AMRAP last set but my training partners didn't want to. 3 weeks ago I did 315 for 5 sets of 3 and AMRAP. Keep moving forward small increases. I can tell the difference doing Glute ham and Reverse Hyper and I am getting stronger on these hopefully it will carry over to my squat and deadlift.
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  12. #102
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-6-18
    Deadlift
    Warmup
    315x3
    365x3
    375x3
    385x3
    395x3
    405x3

    Sumo Deadlift
    225x3
    235x3
    245x3
    255x3
    2665x3

    Squats to box at parrellel
    Warmup
    225x2
    235x2
    245x2
    255x2
    265x2
    275x2
    285x2
    295x2

    Shrugs
    315x5
    315x5
    315x5
    315x5
    315x5
    super set with Orange band pullups
    5
    5
    5
    5
    5

    Reverse Hyper
    90x10
    140x8
    180x6
    230x5
    Super set with
    Glute Ham
    10
    8
    8x10
    6x25
    5x35

    Kind of an easy deadlift day even though I didn't use a belt. Focused on keeping upper back tight and working form. Still sore from lifting on Thursday since we normally we train on Wednesday. Good day and still looking at April for the next meet.
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  13. #103
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-7-18
    Bench
    Warmup
    145x8
    175x6
    205x5
    235x3
    265x1
    275x1
    285x1

    2 board Bench
    285x3
    295x3
    295x3
    305x2
    315x1

    Close Grip Bench
    225x8
    225x8

    Dumbell bench with red band around back
    50x12
    60x12
    70x12

    Pulldowns
    120x12
    150x12
    160x12
    170x12

    Chest supported rows
    75x8
    75x8
    75x8

    Lateral raise, Curls and rear delt machine.

    Good day for bench. I have adjusted my feet placement under me so I have a bigger arch and to try to get tighter ( Dave Tate principle) and I am trying to push the bar straight up versus back towards my head. In doing so I think it will stop my elbows flaring early. With all of my lifts I am trying to perfect my form especially with my warm ups.
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  14. #104
    Registered User Atom1980's Avatar
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    Atom1980 is offline
    1-10-18
    Squat
    Warmup
    275x2
    315x1
    335x2
    345x2
    355x2
    365x2
    375x2

    Speed Deadlift off 45lb plates
    135x3
    225x1
    225x1
    245x1
    245x1
    265x1
    265x1
    285x1
    285x1
    305x1
    305x1
    325x1
    325x1

    Speed Bench
    Warmup
    145x8
    175x8
    205x5
    205x5
    205x5

    Glute Ham
    12
    12
    12

    Reverse Hyper
    90x12
    90x12
    90x12

    Dumbell Rows
    75x12
    75x12
    75x12

    I started out at 335 for a double and my training partners were giving me crap about it so I kept adding 10 lbs for each set finishing up with 375 which was Max effort. That is good I need to push my squats because I feel my weakest lift. Still want to find a meet in April not sure what meet I will do yet.
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  15. #105
    Registered User Atom1980's Avatar
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    1-13-18
    Deadlift
    Warmup
    315x3
    365x2
    405x2
    415x2
    425x2
    435x2
    445x2

    Sumo Deadlift
    275x2
    285x2
    295x2
    305x2
    315x2

    Speed Squat
    Warmup
    225x2 8 sets

    Goodmornings
    225x5
    225x5
    225x5

    Shrugs
    315x5
    315x6
    315x6
    315x6

    Reverse Hyper, Glute ham, Orange band pullups.

    Good day for pulling we started 2 hours earlier then normal but everything went well. Weight for doing deads was most I've done for reps in a few weeks.
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  16. #106
    Registered User Atom1980's Avatar
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    1-14-17
    Bench
    Warmup
    145x5
    175x5
    205x3
    235x2
    265x1
    280x1
    295x1

    Eitefts Shoulder saver pad
    185x2
    205x2
    225x2
    245x2
    265x2
    285x1
    305x1
    325x1

    Incline Dumbell press, Dumbell bench, and Dumbell floor press super set.
    50x10 3 trips through

    Pulldowns, Cable tricep pushdowns, Curls, rear delt machine, abs.

    Bench went well today. I have been following my training partner and using his numbers. He is hurt and is starting now to get better and it has worked ok for me. He can bench usually way more than I do. We just finished up and will do another 6 week cycle and move up another 10 pounds. My right shoulder has been a little tight and sore, I need to do the ice therapy this week.
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  17. #107
    Registered User Atom1980's Avatar
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    1-17-18
    Squats
    Warmup
    275x1
    315x3
    315x3
    315x5
    315x5
    325x5
    325x5
    325x5

    Speed Deadlift
    Double green short band
    145x1
    195x1
    195x1
    205x1
    205x1
    215x1
    215x1
    225x1
    225x1
    235x1
    235x1

    Bench
    Warmup
    155x8
    185x5
    215x3
    215x3
    215x3
    215x3
    215x3

    Rows
    135x12
    155x10
    175x8
    195x6
    215x6
    235x6

    I had a choice tonight to do 8 sets of 3 or 5 sets of 5 for squats.. I started out with 3's but went to 5's and then added 10 lbs to 325 for the last 3 sets. I haven't done 5's it quite a while and it felt good.
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  18. #108
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    1-20-18
    Sumo Deadlift
    Warmup
    275x2
    295x2
    315x2
    335x2
    355x2
    375x1
    395x1
    415x1

    Snatch grip dead off 4 inch block
    315x2
    315x2
    315x2
    315x2
    315x2

    Speed Squat with orange band to low box.
    warmup
    225x2 10 sets

    Shrugs
    135x10
    225x10
    315x6
    405x4

    Reverse Hyper, Glute ham, dumbell rows.

    I struggle doing sumo but today went well. 28 years ago I only pulled sumo and liked it. Not fond of it now but know that doing it will build areas that I normally don't work so I guess that is good. Speed squats with band I think are really going to work for me. Glute ham I am getting stronger and using extra weight. I remember starting out with these and I could barely do it.
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  19. #109
    Registered User Atom1980's Avatar
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    1-21-18
    Bench
    Warmup
    155x8
    185x6
    215x5
    245x3
    245x3
    245x3
    245x3
    245x3

    Shoulder saver pad
    235x2
    255x3
    275x2
    295x2


    Dumbell bench, flyes, underhand lat pulldowns, dumbell chest supported row, abs.

    My left shoulder is still bothering me. I think I stated it was my right shoulder last week but its my left. I was able to bench today but I backed off the last set I was supposed to do. I also cut my weights in half for my accessory lifts and more as a rehab. It does feel better than last Sunday but still not great. Started today Cube predator which is a 6 week bench program. We rand this the last 6 weeks and it went well.
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  20. #110
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    1-24-18
    Squats
    Warmup
    275x1
    300x3
    315x4
    340x4
    340x4
    340x4

    Speed Dead
    Double small green band
    145x1
    225x1 8 sets

    Bench
    Warmup
    165x8
    195x5
    225x3
    225x3
    225x3
    225x3
    225x3

    SS bar Rack goodmornings
    145x3
    185x5
    185x5
    185x5
    185x5
    185x5


    Rows
    135x10
    185x8
    225x6
    275x1 5 sets

    Great Squat workout tonight. This is the most weight I have done with reps of 4's in a long while. The goodmornings I think I am going to feel it tomorrow.
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  21. #111
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    1-27-18

    Sumo Deadlift
    Warmup
    275x3
    335x4
    355x4
    375x4
    385x4
    395x4

    Snatch grip deadlift off 4 inch block
    315x4
    325x4
    335x4

    Speed Squats with orange band
    Warmup
    245x2 9 sets

    Power Shrugs
    185x10
    225x8
    275x6
    315x5
    315x5
    315x5

    Pullups, Reverse Hyper, Glute ham.

    Sumo dead wasn't bad today and I think I'm getting the hang of it. Last set was the best. I'm ready to go back to conventional.
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  22. #112
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    1-28-18
    Bench Press
    Warmup
    155x8
    185x6
    215x5
    245x3
    260x2
    260x2
    260x2
    260x2

    Shoulder saver pad
    245x2
    265x1
    285x2
    305x1
    315x1
    325x1 With help from my training partner

    Dumbell Bench with red band
    55x10
    70x8
    8506
    100x5

    Dumbell Tricep extension ladder, Close grip pull downs, Face pulls and Curls.

    Bench went good today and my left shoulder didn't hurt like it did last week. It does feel weak though so that might be why I missed 325. I keep rolling out my back and neck to loosen it up. This is the reason for my weakness I have a lot of knots in my left shoulder and back and having my wife rub it and massage it. Next week hopefully will be much better!
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  23. #113
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    1-31-18
    Squats
    Warmup
    275x1
    315x3
    340x2
    360x3
    370x2
    380x2

    Speed Deadlift with double green short bands
    145x2
    165x2
    185x2
    205x2
    225x2
    245x1
    265x1
    285x1

    Bench
    Warmup
    155x8
    185x8

    Rows
    145x10
    195x8
    235x6
    285x5

    Rack Goodmornings with Saftey Squat Bar
    135x2
    155x2
    175x2
    195x2
    215x2
    235x1
    255x1
    275x2

    Good squat night and I think I could have done 3 maybe 4 at 380. This is the start of the cycle so I can move up as I go. Bench was not good today. My left shoulder is sore and I could have pushed through it but I thought it was best to stop. Deadlift went well too and I like the bands for speed deads.
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  24. #114
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    2-2-18
    Deadlift
    Warmup
    315x3
    365x3
    395x2
    415x3
    415x2
    425x2
    435x2

    5 Sets of Abs.

    I had to lift today instead of Saturday. I Only did deadlift and abs because I needed a little break from squats and I didn't work out withmy training partners.
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  25. #115
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    2-4-18
    Bench
    Warmup
    155x8
    185x6
    215x5
    245x3
    245x3
    245x3
    245x3
    245x3

    Pin Press
    135x2
    160x2
    185x2
    210x2
    235x2
    260x1
    285x1

    Dumbell Tricep ladder, pull downs, Curls, curl machine, Abs, shoulder machine.

    Bench went well even though left shoulder is not right. I was really happy with the pin press and I could have went higher but thought it was best to stop at 285.
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  26. #116
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    2-7-18
    Squats
    Warmup
    315x1
    340x2
    365x1
    390x2
    390x1
    405x1
    430x1

    Speed Dead lift
    135x3
    155x2
    175x2
    195x2
    215x2
    235x2
    255x2
    275x1
    295x1
    315x1

    Bench
    Warmup
    155x8
    185x8
    215x5
    245x3
    260x3
    260x3
    260x3
    260x3

    SSB Rack Goodmornings
    165x2
    185x2
    205x2
    225x2
    245x2
    265x1
    285x1
    305x1

    Rows

    What a great Squat workout. The 390 for a double is the most weight I have done since about 1991 and the same with the 430 squat. I was very excited to get this today. Bench went well too even though my left shoulder was a little sore but made it through tonight. Very good day.
    Last edited by Atom1980; 02-08-2018 at 05:17 PM.
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  27. #117
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    2-1018
    Deadlift
    Warmup
    315x3
    375x2
    395x1
    415x2
    425x1
    435x1
    455x3

    Snatch grip deadlift off 4 inch block
    335x2
    355x2
    375x2
    395x2
    415x2
    435x1
    455x1
    475x1

    Speed squat with orange band to low box
    Warmup
    225x2 10 sets

    This was a great day for deads, 455 tied a lifetime rep PR that I set almost 28 years ago! I didn't realize this until I got home and I could have pulled this I think for 4 reps. The snatch grip deads off blocks was a lot of work especially 475. Squats felt much better than the last time I did 225 with bands.
    Last edited by Atom1980; 02-10-2018 at 11:57 AM.
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  28. #118
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    2-11-18
    Bench
    Warmup
    155x8
    185x6
    215x5
    245x3
    275x1
    275x1
    275x1

    Pin Press
    Warmup
    275x1 10 sets

    Dumbell bench, Pull downs, Chest supported rows, Tricep ext, Machine tricep ext,

    Left shoulder still a little sore still. For the pin press I brought my grip an inch inside the rings and it did feel better so I may o the same with regular bench. Feel a little sore still from yesterday and will need to really stretch out later today.
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  29. #119
    Registered User Atom1980's Avatar
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    2-14-18
    Squats
    Warmup
    325x3
    350x2
    370x3
    380x2
    380x2

    Pause Deadlift
    135x2
    155x2
    175x2
    195x2
    215x2
    235x2
    255x2
    275x1
    295x1
    315x1

    Bench
    Warmup
    155x8
    185x8
    215x5
    245x3
    260x2
    275x1

    Goodmornings
    135x5
    185x5
    225x5
    275x5
    315x5

    Dumbell rows
    50x5
    60x5
    70x5
    80x5
    90x5

    Today didn't go as well as the last 2 squat lifts. I have had a very tough week of traveling for work and not getting proper sleep so I didn't know how it was going to go.It was ok but not as good as it has been.
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  30. #120
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    2-17-18
    Deadlift
    Warmup
    315x3
    365x3
    405x3
    415x2
    425x3
    445x2
    465x2

    Deadlift off 45lb plates
    225x2
    245x2
    265x2
    285x2
    305x2
    325x1
    345x1
    365x1

    Speed Squats with orange band
    Warmup
    225x2
    235x2
    245x2
    255x2
    265x2
    275x1
    285x1
    295x1

    Shrugs
    135x10
    185x8
    225x6
    275x5
    275x5
    275x5

    Reverse Hyper, Glute ham, Pull ups with orange band.

    Pretty good day the 465 for 2 was good and was very quick.
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