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  1. #31
    Registered User tobistrength's Avatar
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    Greg Knuckols definitely is a guy to listen to. I second his articles on technique
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  2. #32
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    Originally Posted by tobistrength View Post
    Greg Knuckols definitely is a guy to listen to. I second his articles on technique
    Yeah and a lot of times when I google something, I'm often going to his website and never noticed it (stronger by science). Never realized it was him


    ===============
    This workout was absolutely agonizing, not only was every bench press rep hard, lots of stuff just hurt. Going to be a miracle if I can finish all 3 weeks. I'm going to ice my shoulders tonight

    Bench press:
    warmups with 45, 95, 135, 185, 225, 245
    285x5
    285x5
    285x5
    285x5
    285x5
    285x5
    285x5

    35 fuking reps with 285. On paper this doesn't look that hard, but it grinds you down so fast and you're not completely recovered from the last workout. Something I may have noticed is that on the first rep of each set I'm touching the bar too high on my torso when it should be closer to my sternum. Then once I get the groove the rest of the reps are where they should be. I think this may be why my shoulder is bothering me; not unracking

    Wanted to just ball up in the corner and cry after this, but I can handle whats next:

    Overhand bicep curls:
    45x5
    65x5
    85x5

    Deadlift (deload):
    280x5

    Ok, I tried some of the new form stuff:
    Bar close to shins
    Start where hamstrings are tight
    Hips higher up
    Flex both quads and hams before starting the rep

    and WOW this felt different. Unlike any other way I've deadlifted before. 280 is too light to tell if its easier or harder, but I'm going to keep this form and keep focusing on strengthing my hams.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  3. #33
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Ok, I tried some of the new form stuff:
    Bar close to shins
    Start where hamstrings are tight
    Hips higher up
    Flex both quads and hams before starting the rep

    and WOW this felt different. Unlike any other way I've deadlifted before. 280 is too light to tell if its easier or harder, but I'm going to keep this form and keep focusing on strengthing my hams.
    Two additional cues would be: (1) Hip height when bar leaves the floor is your proper hip starting height. Need to vid yourself to see this. (2) Screw your shoulders into the sockets to get your lats tight. This helps keep your spine locked in place.

    When I started a high volume bench program (Calgary), my shoulders ached for about 2 weeks before I got used to the volume. Smolov is higher volume, so not sure when you'll adapt. Shoulder dislocations are magic prehab.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
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  4. #34
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    Originally Posted by ECGordyn View Post
    Two additional cues would be: (1) Hip height when bar leaves the floor is your proper hip starting height. Need to vid yourself to see this. (2) Screw your shoulders into the sockets to get your lats tight. This helps keep your spine locked in place.

    When I started a high volume bench program (Calgary), my shoulders ached for about 2 weeks before I got used to the volume. Smolov is higher volume, so not sure when you'll adapt. Shoulder dislocations are magic prehab.
    Next time I'll vid deadlifts, but I don't think my hips even could have gotten higher, unless my back rounded. My hamstrings just aren't flexible enough. When I do RDLs and keep my back arched, I can't even reach the middle of my knee. My hamstring flexibility is pretty bad I think, I just realized this over the last week. Hopefully the exercises I'm doing will strengthen them and give a little mobility

    Well my shoulders felt much better this workout. But my forearms were killing me. Like the actual forearm, not wrist or hand or elbow. After this workout I can feel a tendon in my left forearm is irritated; it hurts to the touch

    200mg ibuprofen before the workout, hopefully I won't need this again

    Survived first week of smolov bench!
    Bench:
    300x3
    300x3
    300x3
    300x3
    300x3
    300x3
    300x3
    300x3
    300x3
    300x3

    Good mornings:
    95x5
    135x5
    185x5
    185x5
    Just focusing on loading the hamstrings and stretching them a little

    Static holds:
    500x2.5 or 3 seconds. Better than last time! My left hand opened up almost immediately but could hold it in my fingertips for a bit. My right hand held strong though. My left forearm is what's hurting, may be related
    405x15 seconds. Same thing

    Reverse wrist curls:
    65x8
    95x8
    95x5

    Finger curls
    185x5

    Wrist curls
    185x5

    bodyweight rows upside down, bar at face (kind of like face pulls?)
    12 reps

    Also massaged the tendon in my left forearm
    Last edited by SaviorSelfJT; 01-05-2021 at 08:17 PM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  5. #35
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    And week would not be finished without some fatceps:

    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  6. #36
    Registered User tobistrength's Avatar
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    Arms look big man. Nice bench volume too. Great work
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  7. #37
    Clownpilled SaviorSelfJT's Avatar
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    Originally Posted by tobistrength View Post
    Arms look big man. Nice bench volume too. Great work
    Thanks man. Not so great news today, but not the worst thing in the world. I completed the second set of bench today and called it quits for smolov. My left forearm was getting worse and I got scared


    Smolov: week 2 day 1
    Bench:
    260x9
    260x9
    260xquit
    260xquit


    At least I made it one week. I think my forearm is legit tendonitis. I can squeeze my hand into a fist, and when I release my grip there's a burst of pain. Same thing when I grip the barbell for benching.

    Hopefully it'll clear up on its own quickly in the absence of benching/curling

    EDIT:
    From googling around, this seems to be describes as "forearm splints", not necessarily tendonitis. With the telltale sign being that the pain happens when you release the grip/let go of the bar. Causes seems to be anything from:
    Overtraining
    Muscle imbalance in forearms (eg extensor part of foream)
    Letting go of the bar too fast
    Straight bar curls


    Did some light reverse curls after 3x15 with just the bar
    Last edited by SaviorSelfJT; 01-07-2021 at 07:42 PM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  8. #38
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    Yesterday there was actually a bruise on my forearm where it hurt to touch. I’m gonna assume that was from me massaging it, but hard to believe I was pressing it hard enough to bruise

    bodyweight hamstring curl (stolen from ECGordyn's log):
    5
    5
    Don't think I was actually getting full ROM on these. These are actually pretty tough lol

    Squat:
    Warmups sets
    445x1
    Didn’t feel too hard, felt like it went up smooth without a hitch. I think the most weight I’ve squatted before was 430

    Deadlift with new form:
    290x5
    I got a good feeling about this. Feels like my body is like a spring and before I even realize I’m pulling on the weight it’s halfway up

    Good mornings
    185x6
    185x6
    185x6

    Various reverse wrist curls. I ended up using a band to do them by looping around a rail low on my cage and putting my wrist on a j hook

    Tested how low I can get with a RDL and no back round, and I could get just below my kneecap. Better!

    Later tonight if I can get the courage to I’ll try a cold bath.
    Update: bath taken. Water was 50 degees F and I stayed in for about 5 and a half minutes. Water temp was 53 when I got out. The tub isn't big enough for me to be completely submerged so the first half I was lying down to get my torso then the second half I sat up and got my legs submerged. A lot of my skin felt like it was numb afterwards lol
    Last edited by SaviorSelfJT; 01-09-2021 at 07:19 PM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  9. #39
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    Wasn’t planning for this but my forearm felt a lot better and I already failed Smolov. So what the hell let’s do some bench singles


    Bench press:
    Warmups
    225x3
    275x1
    315x1
    325x1
    335x1
    345x1
    355x0 dammit

    That’s a 20lb PR, most weight I’ve done before was 325

    Rows
    135x5
    185x5
    225x5
    245x5

    RDLs
    225x5
    275x5
    315x5
    335x5

    Shrugs
    225x5
    315x5
    405x5
    455x5
    455x15 lol this was supposed to be 405 I forgot to take the 25s off. I had to redo my straps twice

    Rev curls
    45x5
    65x5
    75x5
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  10. #40
    Clownpilled SaviorSelfJT's Avatar
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    I needed an extra day after those shrugs. My traps were so sore the day after and the day after that

    Warm up by squatting 135 for a few sets

    Light deadlifts:
    305x5

    Static hold
    500x2 or 3 seconds
    455x2 or 3 seconds, my left hand is definitely weaker, my right didn't have a hard time at all holding
    more drop sets with 405 and 315

    Reverse wrist curl with plates, wrist supported by rail: 10lbx10 and 25lbx3

    Good mornings:
    135x5
    185x5
    205x5
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  11. #41
    Registered User tobistrength's Avatar
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    Congrats on the bench PR man. 20lbs in a short amount of time for a 315lb plus bench press is pretty damn good
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  12. #42
    Clownpilled SaviorSelfJT's Avatar
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    Originally Posted by tobistrength View Post
    Congrats on the bench PR man. 20lbs in a short amount of time for a 315lb plus bench press is pretty damn good
    Haha thanks man. To be fair I've probably had the strength to do it at least since I've started this log. 345 felt easy enough to where I could have done more, I didn't grind it out. But 355 kicked my ass lol

    Another PR, squat 455 lbs. This has been a goal for a while, 4 and a half wheels. I recorded this one. As I was unracking, the left side caught on the hook but I was able to recover and do it. Doesn't look that difficult in the vid


    455x1 squat (+10lb PR):
    Dont think I can embed this, so just have to follow the link if you want to see
    https://streamable.com/648pjn

    I'll post the full workout once I'm done
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  13. #43
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    Squat:
    135x3
    135x3
    185x3
    225x2
    275x2
    315x2
    365x1
    405x1
    455x1 (PR, vid in prev post)
    315x10

    Press:
    95x5
    135x5
    155x3
    175x5

    RDL:
    135x5
    225x5
    315x5
    355x5
    275x16

    Reverse bicep curls:
    barx5
    65x5
    85x5
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  14. #44
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Haha thanks man. To be fair I've probably had the strength to do it at least since I've started this log. 345 felt easy enough to where I could have done more, I didn't grind it out. But 355 kicked my ass lol

    Another PR, squat 455 lbs. This has been a goal for a while, 4 and a half wheels. I recorded this one. As I was unracking, the left side caught on the hook but I was able to recover and do it. Doesn't look that difficult in the vid


    455x1 squat (+10lb PR):
    Dont think I can embed this, so just have to follow the link if you want to see
    https://streamable.com/648pjn

    I'll post the full workout once I'm done
    Great squat there man. Mirin hard.

    Set the J hooks one notch lower so the bar doesn't catch on walkout?
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  15. #45
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    Originally Posted by ECGordyn View Post
    Great squat there man. Mirin hard.

    Set the J hooks one notch lower so the bar doesn't catch on walkout?
    Thanks. I used to go one pin lower, but recently moved up cause it felt too low. But after today I’m going back before I have a serious accident lol. If I had to abandon the lift while only one side was racked I’d need a new floor and new plates and maybe even a new bar

    I was reading about something that I’d have never heard of before. It’s called cluster sets. The idea is you take your 3RM and do 5 reps by racking the weight and resting for 20 seconds after each rep. Basically heavy singles with very short rest periods. I might have to try this
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  16. #46
    Registered User tobistrength's Avatar
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    Squat looked good man. Great form too. Congrats on the PR
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  17. #47
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    Originally Posted by tobistrength View Post
    Squat looked good man. Great form too. Congrats on the PR
    Hopefully that 25lb plate will turn into a 45lb plate.


    Today was pretty much a fail. My hamstrings/inner adductors are REALLY sore still and I didn't dare try anything using them. Yesterday they were so sore there was a little discomfort just walking. And I pretty much couldn't bend my legs to a full squat position cause it stretched my hamstrings which too sore. Those RDLs are killer

    Bench:
    95x10
    135x5
    185x5
    225x5
    275x3
    315x1
    325x1

    The 325 was supposed to be a clustered set of 5......I only got one rep fml. The second one was a failure
    315 also felt much harder than it normally would. The 175 press the other day also felt really heavy. Maybe I'm just a little overtrained on these pressing movements and need to back off for a little

    Reverse wrist curls with grey bands
    20 per hand
    15 per hand

    Left forearm tendon still is a little inflamed but nowhere near as bad as when I quit smolov
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  18. #48
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    Needed a really easy workout today, feeling a lot of fatigue:

    Squat:
    135x5
    135x5
    135x5

    Deadlift:
    135x1
    225x1
    315x1
    325x5

    Recorded the deadlifts. Form looked good, no back rounding, and can tell the hips are higher than my old form. I need to stop craning my head up though. 325 flew off of the ground like it was 135

    Reverse curls:
    45x5
    60x5
    70x5
    80x5
    90x5


    Had a dream the other night where I was deadlifting a lot of weight and it was really easy
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Another easy day. Basically a rest day, but going through the motions to stay in habit

    Bench:
    45x5
    95x5
    135x5

    Good morning:
    45x5
    95x5

    Row:
    45x5
    95x5
    135x5

    I might have one more easy day again, depends on how I feel
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Felt a lot better yesterday and today, so today wasn't an easy day. No hamstring work since I'm going to deadlift next workout and I don't want crippling sore doms in my hamstrings for that

    Bench:
    45x5
    95x5
    135x5
    185x5
    225x5
    275x5
    315x4
    260x9
    260x9
    260x8

    Rows:
    135x5
    185x5
    225x5
    275x5 kinda sloppy form

    Strict press:
    95x3
    135x3
    175x3
    205x0 shouldn't have even attempted this in hindsight, my triceps especially were tired by now. But for some reason I thought I could get a rep or two

    Pull aparts with bands:
    orangex8
    greyx8

    Reverse bicep curl:
    45x5
    65x5
    85x5
    95x5


    No forearm/hand/wrist discomfort at all today! I think the work with reverse bicep/wrist curls helped this. I'm also trying to grip the bar like this:


    I may have been a little guilty of letting the bar cock my wrists back. Not by much but with 300+ lbs its bound to start hurting eventually
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Meh day today. My alarm clock was going off for almost an hour before I woke up and for a bit I thought I was sick but I felt a little better as the day went on. Long day at work, mentally exhausted


    Warmup squats:
    135x5
    135x5
    135x5

    Deadlift:
    up to 350x5

    Static hold:
    up to 500 momentarily. Was able to pick it up twice in a row but just can't hold i
    455x7 seconds

    RDLs:
    315x8
    315x10
    315x15

    Reverse curls
    65x5
    85x5
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    I'm a dumbass. 160mg caffeine around noon. But I didn't start lifting until around midnight, when all the caffeine wore off

    Squat:
    135x5
    135x5
    185x5
    225x5
    275x5
    315x6
    315x6
    315x6
    315x6
    315x6
    315x6

    Legs felt like wet spaghetti noodles near the end of this

    Bench:
    135x5
    135x5
    185x5
    225x5
    275x7
    275x7 or 8

    I lost track of my count on that last set. I'm pretty sure I actually did 8 "just to be sure" but idk. At this point I'm so exhausted I can't even remember my reps during the set so I threw in the towel
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    The DOMS I had yesterday was really bad. It hurt to just move around. And when I sat down on the couch, I'd have to freefall back because squatting down was too painful

    Today its still pretty bad but a lot better. Gonna need to need another rest day. I think its cause it had been a while since I'd done that much squat work in a workout and un-adapted. I've done 365 5x5 before and didn't have this much of a problem
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Sweet volume on RDLs, squats, bench press, etc. How do your wrists and joints feel? Joe Sullivan the dude in the video is very knowledgable. Brilliant guy
    My Instagram: https://www.instagram.com/tobi_alder_strength_coach/

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    Originally Posted by tobistrength View Post
    Sweet volume on RDLs, squats, bench press, etc. How do your wrists and joints feel? Joe Sullivan the dude in the video is very knowledgable. Brilliant guy
    Right now my joints feel great. My forearm was killing me a few weeks ago, but it seems to be completely better. I think training the 'other side' of my forearm fixed it

    But this last week or two I've kind of felt really fatigued. A few times I woke up and thought I was sick and was about to call out of work (and I work from home lol), but I felt a little better as I got up. Just kind of feel burned out, tired, fatigued

    And no idea what was up with the soreness from that last squat workout. Cause that workout wasn't that hard, but the soreness for the next two days was so bad it nearly had me on crutches. Maybe I am sick with something


    That joe sullivan used to post on a different small forum a long time ago that I was on. Back when he was a teen and new to lifting, crazy to see how strong he is now. There was another lifter on there too, and he now is posting videos on youtube of nearly a 500lb bench, 900 deadlift, 700 squat. Unfortunately I don't have the same drive as either of them lol
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Bench Press-
    45x5
    95x5
    135x5
    185x5
    225x5
    275x5
    290x5
    290x5
    290x5
    290x4
    290x1

    Good mornings-
    95x5
    135x5
    185x5
    205x5

    Rows-
    135x5
    185x5
    225x5
    275x5

    Reverse curl-
    45x5
    65x5
    85x5
    105x5
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Warm up squats:
    135x5
    135x5
    135x5

    Deadlift
    135
    225
    315
    375x5

    Strict press
    45
    95
    115
    135
    155
    165
    175x1

    175 felt pretty heavy so stopped there

    RDL
    315x12

    Weak, tired, exhausted
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    (high) box squat- (intended as a deadlift accessory)
    135x5
    185x5
    225x5
    275x5
    315x5
    365x5

    new exercise for me, so kept it pretty light. ROM is waaay less than a normal squat, but my shins are vertical the whole time so this is almost legal squat depth according to PL rules

    Bench-
    135x5
    185x5
    225x3
    275x1
    315x1
    275x6

    Didn't train anything to failure today
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    high box squat-
    45x5
    135x5
    225x5
    315x5
    375x5
    375x5
    375x5

    Bench
    135x5
    185x4
    225x3
    275x2
    315x1......felt hard so I stopped here

    Press
    95x5
    135x5
    175x5

    Row
    135x5
    185x5
    225x5
    275x5....chitty form
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    How does this look for a starting position (deadlift):


    Warmup squats:
    135x5x3 sets. I sort of come up with hips first as if it were good mornings

    Deadlift:
    135x3
    225x3
    315x1
    365x1
    390x4 grip gave out.

    Maybe I should get some chalk. Trying not to think about going back to straps. Also I may have had my belt on a notch too tight. Felt like the contents of my stomach were going to come up

    Good mornings
    135x5
    185x5
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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