Time to maintain those gainz

Flying off tmr. Last workout of the year.did my press 72.5kg, 10 sets of 3. Felt easy. Then went to try my bench 1rm. Shitty form (true friends give honest feedback) so I need to work on that. Hit 130kg. Wasn't easy but twain said the raw benching strength is there. Came back from buffet. Hit the bench again. Tried to max out reps with 100kg. Did 9 reps for two sets. Then hit a 6 rep. Dropped to 85, rep out and then drop to 80, rep out again. Hahaha. All the bench to make up for the past month. Gonna miss SMU gym

Press and back

Kneecaps being a bitch still. Shall lay off legs for the next few days. Press 70kg for 8 sets of 4 reps. Db row 45kg for 3 sets of 6 reps. Pullups 5 sets of 10. Neutral grip pullups 3 sets of 5. Machine row 3 sets of 10 (light). Lats pulldown work up to 5 reps of 105 from 68(10 reps), 8, 6, 5, 3, 5.

Smolov Monday and Tuesday

Had to compress the final sessions in Monday, tues, wed, thurs. Monday, Tuesday and Thursday will be double smolovs. Wed will be press and some back work and maybe arms. Kneecaps began to ache today. Could be from all the squats. Presses were fine. Pretty happy to end this all.

Squataday with press

Bad omen when I entered the gym. Wrong music. Look around the gym. No lifters. Only a bunch of dudes benching 60kg and curling 10kg. Saw who is on duty. No spotter today. Squat first then press. So I tried to push myself a bit since the 142.5 felt light on wed. Up to 145kg. Did 100x3,115x3,130x3,145x3x3 then decided to lower the weights before I got myself a one way tix to snap city. 142.5x3. Presses were fine. 70kg for 3 reps for 10 sets. Had 2 ribs today. ^^

Press

Presses: 67.5kg for 4 reps, 8 sets in total. But I suspect I actually in fact did 9. Did some ab work after that, which leaves me thinking that my abs are in fact quite weak. 4 sets of 10 upside-down sit-ups (not sure abt the name). Pretty short and simple workout.

Back day brah

Back day again. Db row 40kg 3x12. Cable row stack: 3x12, with the last set having Lim Biao standing on top. Machine row 3x12-15. Face pulls 3x12. Assisted pullups 6x10-12. Ez curl with 40kg 6,6,5. Preacher curl 2x10. V taper brah

Squat and press

Squats. Low volume today. Seems that volume will be getting lower which is good cause I feel more confident completing my sets. 143kg felt light today. Squats: 100x3,105x3,120x3,143x2x3. Press: 7 sets of 5 with 62.5. Pullups 3x10. Coached my frens for a while on their form and how to maximize their gains. :D