Deadlift (5 * 5)

Deadlift 

180 * 5 * 5

Kroc rows

30 * 10 * 3

Reverse hypers

10 * 3

Machine row

15 * 3

Overhead Press (100kg)

Back to 2 plates @ 85kg body weight.

Press
80 * 3
90 * 1
100 * 1
80 * 5

No time to do a full workout :/ But at least I hit my goal of 100kg.

Deadlift (240kg)

Deadlift

190 * 1

200 * 1

210 * 1 

220 * 1

230 * 1

240 * 1 (PR)

Press (95kg)

80 * 4

90 * 1

95 * 1

80 * 3 * 5 

80 * 4.5 (lol lost the grind. Black out on 2nd rep and woke up grinding my 3rd rep)

Seated DB shoulder press

25 * 20/15/15/15/15

Laterals

15 * 4

Triceps pushdown + face pulls

15 * 3

Bench

Benching with reactive 

120 * 5

140 * 3

150 * 1 (felt light in my hands, need to push through the middle) 

120 * 10

100 * 16

Incline db press

25 * 20/15/15 

Cable flyes

20 * 7

Occlusion training for biceps 

4 sets of pumping

Need to stop cruising and press through the middle. 

Squats (160kg)

Need work on dat left shoulder, causing me to tip over :(

160kg * 3 * 9 (did one more set cause Edison didn't video my most epic set haha)

Next session 165kg triples for 8 sets. :O

Deadlift session 2

Felt great today pulling.

180 * 3 * 6

180 * 3 * 1 deficit

180 * 1 deficit

Pullups 

10 (grip dying)

Pendlays 

60 * 10 * 3

Press

Press

60 * 5

70 * 5

80 * 3

90 * 1

85 * 5/2

80 * 5

70 * 9/8/4

Seated db press 

17.5 * 20 * 3

17.5 * 10/12

Done with a 1-2 sec negative

Seated laterals

5 * 20 * 3

Standing laterals (alternate delts)

5 * 10 * 3

Occlusion training for biceps 

7.5 * 20 * 3 + to failure 

Squats (155kg)

Squat
155 * 3 * 7

Short session today due to meeting. Need to add in one more squat day and really stretch out my left side. Elbow coming out as seen from the video above.