Bench triples + squat doubles become single

Warmup with bands

Bench

Bar * 10 * 2

60 * 10

80 * 5

100 * 5

107.5 * 5

112.5 * 3

130 * 3

132.5 * 3

135 * 3

137.5 * 3

140 * 2 

Cannot get an arch today so just squeezed traps. Was loose which costed me my 140kg sets. It's a PR but felt nothing like one... Can't wait to sleep + eat + train.

Squat 

Bar * 10 * 3

60 * 5 * 2

80 * 5 * 2

100 * 5

120 * 3

130 * 3

140 * 3

150 * 2

155 * 2 

160 * 1/1 first set show was wet, slipped 

165 * 1 * 4 could not get tight enough for doubles. Must really squat more often.

Bench accessories

Warm up with bands

Bench

Bar * 10 * 3

60 * 10

80 * 5

100 * 5

Spoto press

120 * 3

122.5 * 3

125 * 3

122.5 * 3

Comp style bench

130 * 2 groove felt off, lost the 3rd rep

130 * 3

Neutral grip Db shoulder press

20 * 8

30 * 8 * 3

Close grip bench

80 * 10 * 3

Kroc row

45 * 15 * 3

GHR abs SS back extension

BW * 10 * 2

+ 20kg * 15 * 3

Incline curl

10 * 10/10/12

Bench accessories

Warmup with bands

Bench

Bar * 10 * 2

60 * 5 paused 

80 * 5 paused

100 * 5 paused

Spoto press (1 inch 2 sec)

117.5 * 4 * 4

110 * 4

Kroc row

40 * 20 * 3

GHR abs SS sit-ups

20kg * 15/15 * 3

Triceps Db extensions

12.5 * 15 * 3

Bench 5/3/1 + volume squat

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5

80 * 5

92.5 * 5 

105 * 5

122.5 * 9 (PR)

Joker

127.5 * 2 (shoulder delt off)

Bench daddy close grip

132.5 * 5 * 3

Squat 

Bar * 10 * 2

60 * 5 * 3

80 * 5

100 * 4

120 * 4

130 * 4

135 * 4

140 * 2

145 * 2

147.5 * 1 

Up to this point my elbow and my delts really giving me a lot of problem. Mentally I have given up. Then I listen to my motivation song. Plug it in. 

130 * 4

135 * 4

140 * 4

142.5 * 4

145 * 4

147.5 * 4

150 * 4

152.5 * 4

155 * 4

PR! Double PR.

122.5 * 9

142.5 * 4

145 * 4

147.5 * 4

150 * 4

152.5 * 4

155 * 4

Heavy squat

Warmup with foam roll etc

Squat 

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 5

130 * 5

140 * 5

145 * 5

150 * 5 * 2

155 * 3

HBBS

120 * 5 * 3

Good morning 

60 * 8 * 2

60 * 8 dead stop

GHR abs SS back extensions

15/15 * 3

145 * 5

150 * 5

150 * 5

155 * 3

"Speed" squats + deadlifts

Squats

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 3

130 * 3

145 * 3 * 2

140 * 3 * 6 (bring down cuz speed not there) 

Deadlifts

60 * 10

100 * 5

120 * 5 

140 * 3

155 * 3

Kroc rows

50 * 12 

55 * 12 * 2

Lats pull down

110 * 12

105 * 12 * 2

GHR abs SS back extensions

15/15 * 3

Bench accessories

Warm up with bands. Shall warm up more for my rotator cuffs.

Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 5 * 2 paused with 1 sec

100 * 5 * 2 paused with 1 sec

80 * 5 paused with 1 sec

Db press

20 * 15 * 3

Rope push down

26.5 * 20 * 3

Lats pulldown 

75 * 20

GHR abs SS back extensions

+15kg 12/15 * 2

Bench deload.

Bench deload

Bar * 10 * 2

60 * 5

80 * 5

90 * 10 * 3

Incline press

12.5 * 10

25 * 15 * 3

Cable row

Stack * 20 * 5

Lats pulldown 

75 * 20 * 3

GHR abs SS back extensions

+ 20kg * 20/20

Heavy squats

Squat

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 3

130 * 3

140 * 3

150 * 3

160 * 3 (PR)

160 * 2/0 + 150 (rack back and do)

155 * 3

155 * 1 (unstable, felt off so stopped)

HBBS

115 * 6 * 3

Good morning

80 * 10 * 3

GHR abs SS back extensions

20/10 (+20kg) * 3

160 * 3

160 * 2

155 * 3

Bench accessories

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 3

120 * 3

Spoto press (2s pause)

127.5 * 2

130 * 2 * 3

Db press

35 * 8 * 3

Close grip bench 

100 * 10 * 2

Squats

Bar * 10

60 * 5

80 * 5

100 * 10 * 2

100 * 5 * 4

GHR abs SS back extensions

BW * 20/20 * 4

127.5 * 2

130 * 2

Bench. Beyond 5/3/1. + speed squats

To record down what Twain told me. We are not ego lifters, there is no need to prove ourselves. All that matter are the lifts on the platform. Lift for myself, curb my ego, be a good role model for others. Training is training, do everything with a purpose in mind. Stop comparing to others.

Warmup with bands.

Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

105 * 5

120 * 3

135 * 3

145 * 1

160 (fail)

157.5 (fail)

Triceps aching 

Squats 

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 2

120 * 2

140 * 1

142.5 * 2 * 6

152.5 * 2/1 (2nd rep fail)

GHR abs SS back extension 

+15kg * 15/BW * 20 * 3

135 * 3

Squats (heavy)

Squats

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

120 * 2

130 * 2

135 * 2

140 * 2

145 * 2

150 * 2

155 * 2

160 * 2

165 * 2

145 * 3 (back off set)

Oly squat 

110 * 8 * 3

Good morning 

60 * 12 * 3

Shrugs

100 * 15 * 3

Back extension SS GHR abs

12.5kg * 15 * 3

150 * 2

155 * 2

160 * 2

165 * 2

Deadlift. Beyond 5/3/1. + light squats

Deadlift

60 * 5

70 * 5

90 * 5

110 * 3

130 * 3

150 * 3

160 * 3

165 * 3

Squats

120 * 5 * 3

125 * 5 * 2

Kettle bell Kroc row

40 * 10 * 3

Pull-ups 

9 callus torn

Back extensions

50

120* 5

125 * 5

Bench Accessories

Warmup with bands

Bench

Bar * 10 * 2

60 * 5

80 * 5

100 * 1 (felt heavy here LOL)

Pause bench with 1 inch off chest (2s)

120 * 3 * 7

Db press 

35 * 8 * 4

Close grip bench 

80 * 12 * 3

Kroc row

45 * 10 * 3

Lats pull down 

100 * 10 * 3

GHR abs SS back extensions

+ 10kg * 20/20 * 3