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Tuesday 31 May 2016

Deadlifts

220 * 1
180 * 5/5
190 * 5/3
180 * 4/5

Benchpress

Comp bench 
145 * 3 * 6 
Tng 
145 * 4 * 4
Board press
150 * 3/3 (with spot)
140 * 5 tng
Flyes
50 * 10 * 5 

Friday 27 May 2016

Bench press

Still not recovered from food poisoning 

Pause bench 
140 * 3 * 6
Touch and go bench 
140 * 5 * 3
Comp grip bench with Bench block (2") and pause
140 * 5 * 2/ last set did 4 reps, died on 5th

Tuesday 24 May 2016

Shoulders

OHP (Beltless)
75 * 5 * 5

Seated db shoulder press (no back support)
22 * 10 * 5 (pause at bottom) 

Laterals
12 * 10 * 5

Rear delt flyes
50 * 15 * 1/ 57.5 * 15 * 4


Monday 23 May 2016

Benchpress

Comp bench
135 * 3 * 6
Tng bench
135 * 5 * 3
Close grip pause
115 * 6 * 2
Bench block (2") pause
120 * 6 
Incline db 
30 * 12 * 2/30 * 20
Chest flyes
42.5 * 10 * 3

Saturday 21 May 2016

Squat and cardio

High bar for warmup
140 * 3 * 2 Beltless
150 * 3 Beltless
160 * 3 * 2
170 * 2 * 3

Pause squat
140 * 2

Cardio 
30 mins on incline 

Wednesday 18 May 2016

Deadlift

Deadlift 
230 * 2
195 * 3 * 5 (4th set broke it up into 2/1) 
Stiff leg Dl
110 * 8 * 3
Pull-ups 
8 * 5
Machine row
57.5 * 8 
65 * 8 * 2