Benchpress PR (140 * 5)

Probably the smartest thing to do is to train now. Glad I did.

Bench (TNG)

140 * 5 (PR)

Paused bench (3s-5s)

140 * 10 (last rep 6s) 

Curl 

12.5 * 20/15/12

Deadlift

Deadlift in adipower and chucks

Warmed up to 180kg in my adipower

200 * 1

220 * 1

230 * 1

Switched to chucks + belt 

220 * 1 * 4 

Form wise is much better with a belt

Speed pulls 

180 * 1 * 5 

These are done beltless and with chucks. Form is so much better. Guess the belt really teach me to keep tight. 

Squat + press

Squat

110 * 5 * 5

Press (rebuilding it from bottom up) 

60 * 5

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

Beltless

Db press

30 * 10 * 4 + 11 

Shag. Shouldn't press the day after bench but no choice. 

Dan green benchpress C2 week 6

I really want to blame my injury on someone else but in the end it's still there. It's my own fault that I didn't communicate well with spotter. Blaming someone else won't take away the strain so I just gotta accept things as they are. Fact is the elbow hurts at the bottom on the position. It's either to continue with lower reps + increase weight as per normal or to take things easy for a while. But I can afford to take it easy? That's the question. 

Pause Benchpress

135 * 4/3/3 

These felt so hard. 

Tng bench 

135 * 3 (normal grip) 

100 * 16 (wide) 

130 * 3 * 5/ 130 * 2 (wide) 

Incline db press

30 * 20/20/25

Cable flyes 

8.25 * 20 * 4

Edit: widen the grip to pinky within the rings and felt good. Perhaps at this point of time benching wider might actually help me reach a new level. Shall see how on next Monday. Meanwhile I will have to be stricter with my setup. 

Squat + deadlift

Squat 

115 * 5 * 5

Deadlift 

180 * 1 * 5

Only recording my top sets. Did my squats in SBD, felt warm but also easier. Also pulled in my adipower, felt faster than chucks so might try again. 

Squats + misc

Knees a bit sore from yesterday, gonna wear my sleeves soon.  

Squat

105 * 5 * 5

Close grip bench

100 * 13

Curls variation 

10 * 10 * 10 

Rear delt cable flyes

6.25 * 30 * 2 + 35

Deadlift + squats

Squat

110 * 5 * 5

Deadlift (beltless) 

200 * 3/1 got my 5th rep to mid shin but lazy to strain in case of injury. Warmup sets slower today so not really feeling it. 

Defict pull 

140 * 3 

160 * 1

180 * 1 * 2

190 * 1 * 2

180 * 1 * 3

200 * 1

180 * 1 * 2

Felt fast. The 180kg and 190kg moved fast and decided to take 200kg and got it :)

Weighted back extensions

60 * 5 * 5

Mentally drained by now. The high from deadlifting is gone.