Grueling workout today. Really sore from last week’s work. Push presses felt terrible to start, but got better as I worked through them. Same with squats, where I ended up pausing all 4 singles at 545 (beltless, with wraps), for a paused squat PR. No wraps on the 510×2 sets was a wrapless PR. Didn’t push to hard on inclines and flat db bench to let my shoulders recover more.
Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
265x3x1
265x3x1
265x3x1
265x3x1
265x3x1
ATG Squat:
320x3x1
385x3x1
450x3x1
510x2x1
545x1x1 (paused squat PR)
545x1x1
545x1x1
545x1x1
510x2x1
Flat DB Bench:
110x8x1
110x8x1
110x8x1
110x8x1
110x8x1
Incline Bench Press:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1
Rope Pushdowns:
80x8x1
80x8x1
80x8x1
80x8x1
Seated Bicep Curl Machine:
37x10x1
37x10x1
37x10x1
Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1
+ stretching
Duration: 100 minutes