Hard to do deads with a loose core, but 540×5 was still easy.
Conventional Deadlift:
135x12x1
225x6x1
315x5x1
425x5x1
485x5x1
540x5x1
DE Conventional Deadlift:
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
Hammer Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1
Hammer Curls:
65x10x1
65x10x1
65x10x1
65x10x1
65x10x1
45x15x1
25x20x1
Duration: 80 minutes
Tough workout due to my rib hurting like hell. Friday during my last set of GMs my belt somehow caught underneath my rib and strained it, so it is pretty painful to try to flex/tighten my core right now. Target was 5 reps @ 340, and I managed 4 despite not being able to stabilize my core, etc. Still a PR. Took it easier on assistance.
Incline Bench Press:
135x12x1
185x10x1
225x7x1
275x5x1
305x5x1
340x4x1 (PR)
Paused Incline Bench Press:
320x3x1
305x5x1
225x12x1
225x12x1
Seated Neutral-grip Chest Press:
125x12x1
175x12x1
225x12x1
175x12x1
175x12x1
125x15x1
CG Pulldowns:
200x8x1
250x8x1
250x8x1
250x8x1
200x12x1
Concentration Curl:
55x8x1
55x8x1
55x8x1
45x8x1
45x8x1
45x8x1
45x8x1
45x12x1
Bench Dips:
bw x12x1
bw x12x1
bw x12x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 80 minutes
Good lifting today. PR on GMs and was able to hit some good shrugs without trap pain/tightness.
Good Mornings:
135x12x1
185x6x1
225x6x1
275x6x1
315x3x1
365x3x1
385x3x1
405x3x1 (PR)
Shrugs:
225x10x1
315x10x1
405x8x1
495x8x1
585x6x1
635x4x1
685x4x1
705x6x1
585x6x1
495x6x1
405x10x1
315x10x1
225x10x1
Seated Leg Extension:
325x10x1
325x10x1
325x10x1
325x10x1
325x10x1
Lying Leg Curl:
75x10x1
100x10x1
125x10x1
150x10x1
150x10x1
DB Hammer Curls:
75x6x1
85x6x1
100x6x1
75x8x1
75x10x1
Duration: 60 minutes
Good benching today. Tied my all-time paused PR @ 380. Solid effort, but was still tough. Elbows were a bit tender so I did the minimum 3 and 5 reps for the other work sets. Moved on to close grip, which felt really solid, and hit a PR @ 340, with more there.
Paused Bench Press:
135x12x1
185x10x1
240x6x1
295x1x1
335x1x1
365x1x1
380x1x1 (PR)
335x3x1
295x5x1
CG Bench Press:
225x5x1
255x1x1
285x1x1
315x1x1
340x1x1 (PR)
315x3x1
315x2x1
275x8x1
225x10x1
Seated Pec Flye Machine:
170x10x1
184x10x1
198x10x1
212x10x1
198x10x1
184x10x1
170x10x1
Alternating DB Curls:
30x10x1
40x10x1
50x10x1
40x12x1
40x12x1
30x15x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 80 minutes