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