2018-08-21 training log

My squat might be suffering, but my bench press is doing great!

Good work up today and hammered out 7 @ 245, which is a rep PR. Looking at the trends of things, it’s also continual strong progression — my bench is moving. I’m happy about this.

It did make me rethink that no, I shouldn’t change. My squat is having problems but everything else is doing well. Stay the course. I don’t think it’s time to change squat, but at least if I did change anything I should only change squat not the entire program since everything else is moving well.

Enjoying doing regular DB Rows vs. Kroc Rows. Just getting a bit heavier, but still fatiguing.

The narrow-grip pulldowns are kinda nice too – I’m really cutting rest time short and working on moving the elbows. Getting a big ROM and ensuring the elbows pull through and swing back past my torso — oof, good work.

One semi-related change. I’m stopping creatine supplementation – at least for a little while. There’s no question creatine is a proven supplement, but over the course of a lot of blood work I keep seeing slightly elevated creatinine levels, and some other markers as of late are making me think I want to lay off just to see what difference is makes both in my blood tests, my body, and my performance. We’ll see what comes of it, but basically I want to see how dropping it affects me.

Anyways, pretty good day. Makes up for yesterday’s suck fest. 🙂

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Bench Press
    • bar x 10
    • 110 x 5
    • 135 x 5
    • 160 x 3
    • 190 x 3
    • 215 x 3
    • 245 x 7 (rep PR)
    • 155 x 10
    • 155 x 10
    • 155 x 9
    • 155 x 8
    • 155 x 7
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 20e x 15
    • 20e x 15
    • 20e x 15
    • 20e x 15
  • DB Rows (superset with bench work sets)
    • 85 x 12e
    • 85 x 12e
    • 85 x 12e
  • Narrow-Grip Pulldowns
    • 90 x 10
    • 120 x 15
    • 120 x 13
    • 120 x 10
    • 120 x 10
  • Rope-Handle Pushdowns (superset with curls)
    • 100 x 20
    • 100 x 20
    • 100 x 19
    • 100 x 11
  • Cross-Body Alternating DB Curls
    • 35e x 12
    • 35e x 12
    • 35e x 11
    • 35e x 7

2018-08-20 training log

Well… today was disappointing.

I’m guessing this is a confidence issue. I know I wasn’t hitting depth. I felt like I wouldn’t get out of the hole. But also all the warm-up sets felt horrible. My problem knee has been feeling a little stiff. I feel like in the new racks that I don’t have the same cues so I’m second guessing myself. Grr. It’s all in my head.

So the top set didn’t get what it deserved. I felt I could have done a 5th, but honestly wasn’t confident and racked it. Afterwards I realized I should have done it.

During pause squats I videoed myself. I was not hitting depth so I fixed it. I have to remember that hitting depth will FEEL like depth — if I don’t feel like my ass is touching the ground, then I’m not. Granted I’m not that deep (not ATG), but it’s a mental cue.

Ugh.

Everything just felt off and horrible. I’m contemplating repeating this cycle to give myself more time to get my shit together. Not sure, because I still got more than the required reps, but we’ll see.

Cut a few things short today too. Got a late start, then spent some time talking with gym owner’s fiancé towards some improvements on the equipment. Good talk. But it still ate time, so I had to drop front plate raises and the bike time.

Whee.

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Squat (superset with band pullaparts)
    • bar x 5
    • 140 x 5
    • 175 x 5
    • 205 x 3
    • 240 x 3
    • 275 x 3
    • 310 x 4 (ugh)
  • Pause Squats
    • 240 x 3
    • 240 x 3
    • 240 x 3
    • 240 x 3
    • 240 x 3
  • 1-Leg Leg Press
    • sled x 20e
    • sled x 20e
    • sled x 20e
  • Reverse Curls
    • 20 x 10
    • 70 x 12
    • 70 x 11
    • 70 x 9

2018-08-17 training log

This was a good day. Set another rep PR.

I opted to lift again in the powerlifting area. I figure I might as well get used to the visual distractions and other differences. And today wasn’t as bad. A slight change in my setup to mind the visual distractions — I prep looking out and up insetad of down, and I fixate on something that’s not a problem — like the vertical bar of another rack that’s basically in front of me. But still, some weirdness I have to get over, like constantly worrying my right elbow was going to strike the uprights. 🙂 It never did, but it’s in my head for whatever reason.

But still, the work up went well, especially with the renewed focus on setup.

Then the top set went awesome. Last night I knew I had to get 9 reps to stay on track, and 9 I hit. This wasn’t like deadlifting yesterday tho, where it was amazingly easy and I could have gone for more. No, here on rep 7 I could feel things dying out, and rep 8 felt like I should stop there. But it was weird – it felt like I should stop, that rep 9 would be a grinder or a fail. But something else said “no, go for it, you’ll get it”. And I did, and it wasn’t much of a grinder at all; a little slower bar path, but still good.

Quite happy!

On other things:

BBB sets of pressing was where it should be. I am finding that doing 60%-ish on my BBB sets for upper body work is better (whereas 50%-ish on lower body works).

Bent-over raises are staying stable on weights/reps, but I’m working every session on more of the movement — it’s moved purely by contractions. Really trying to work the muscles well, hard, squeeze, and get everything I can out of the movement itself. Every session I find myself a little better than the last time, and the reps are harder. So no need to up anything.

Wide-grip pulldowns – oh, my lats 🙂

JM Press. Happy to do this. I need to stay at this weight for a bit to continue to dial in the bar path, and get more punchy on the concentric. But this is happy and fun.

and the 100 rep curls? I’m starting to hate them LOL. But I’m committed.

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Press
    • bar x 5
    • 75 x 5
    • 95 x 5
    • 115 x 3
    • 125 x 5
    • 140 x 5
    • 160 x 9 (rep PR)
    • 115 x 10
    • 115 x 10
    • 115 x 8
    • 115 x 7
    • 115 x 7
  • Bent-over Lateral Raises (superset with press warm-up sets)
    • 20e x 15
    • 20e x 15
    • 20e x 15
    • 20e x 15
  • Barbell Rows (superset with press work sets)
    • 175 x 8
    • 175 x 8
    • 175 x 8
  • Wide-grip Pulldowns
    • 105 x 10
    • 145 x 10
    • 145 x 10
    • 145 x 8
    • 145 x 8
  • JM Press
    • 115 x 8
    • 115 x 8
    • 115 x 8
    • 115 x 8
  • BB Curl (100 rep protocol)
    • 45 x 100

2018-08-16 training log

500 lb deadlift? Soon.

This is 5+ week, and the top set is 385 for 5+. Looking at the data, I needed at least 9 reps to keep on my upward trajectory. I figured it would be do-able. And it was. In fact, I was really surprised how easy it came. I just kept repping and it went so fast, so quick. Every rep of the workup was fast and felt light, and I knew the 385 would come easy — but didn’t think it would be this easy. Could the deadlift bar have something to do with it? Maybe, don’t know. What’s also interesting is at 9 reps I could have kept going! But my brain was so focused on “hit 9” that once I hit it I stopped. I’m ok with that, but it was interesting that I had LOT more in me.

But what really got me? When I entered the data into RepCount and looked at history, the history screen puts an estimated 1RM.

It said 501.

That’s a first for me. And it kinda blew my mind. 🙂

Now, I don’t expect that to actually mean I could pull 500 off the floor right now. Every 1RM formula is just an estimate, and the more reps into the equation the further from the truth it becomes. However, it’s still useful as a measure of progress and comparison.

And I am closer to pulling 500 than I’ve ever been. It really excites me, and makes me feel like I could do this before the end of the year.

In other news…

Using the 2.5kg collars for deadlifting, which is great for keeping the plates tight and secure. But I do have to remember to factor them into the plate math. While it’s roughly 11 lb, I just figure it as 2 5 lb plates — it’s 10 lb for all intents and purposes.

Belt squats are finding a home. For sure I do need to do some warm-up/work-up to ensure things feel good. And seeing the reps I was hitting, I’m going to keep upping the weight. I don’t want it to be some max effort movement – it’ll still be about reps. But I can move more and I want to get all I can out of this movement.

The 1-leg reverse hypers are still an experiment. The hardest part is finding a good position. I was resting my “other” foot on a little rest, but that ends up taking on too much pressure and I don’t feel my working leg is getting the work it needs. So I tried more dangling it and just not being involved but stable, and that seemed to improve things but still felt a wee awkward. So I’ll continue to keep the weight kinda light and continue to work to find better positioning. BUT I can say, as I’m working on arching at the top and rounding at the bottom, I actually felt something “move” in my lower back. Something felt better! That was a nice thing.

Upright Rows felt fun to do 135. I do need a bit of warm-up, but otherwise that felt good.

And the cable curls are just a lot of fun.

Skipped the bike today — time constraints. But I am spending more time on the foam roller afterwards, doing my PT work as well as just more general rolling and stretching. It’s the stuff I used to do but kinda fell away from it for whatever reason. I feel better

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Deadlift (superset with band pullaparts)
    • 185 x 5
    • 225 x 5
    • 275 x 3
    • 295 x 5
    • 340 x 5
    • 385 x 9 (rep PR)
  • Belt Squat
    • 90 x 15
    • 135 x 15
    • 180 x 15
    • 180 x 15
  • 1-Leg Reverse Hypers
    • 75 x 20e
    • 75 x 20e
    • 75 x 20e
    • 75 x 20e
  • Upright rows
    • bar x 8
    • 95 x 5
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • 1-Arm Cable Curls
    • 40 x 12e
    • 40 x 12e
    • 40 x 12e
    • 40 x 10e

2018-08-14 training log

Pretty decent day.

Benching went well. I’m enjoying the competition bench/rack, especially how the bench pad covering is so tacky — I can really get into AND STAY in position. I am finding myself making small changes to technique to work with this. It’s also really nice to have more fine adjustments in rack height — less disturbance to the shoulders and position when unracking the bar.

And so then more benching. Moar. More volume right now, that will decrease as the cycles wear on. I picked a weight that’s a little more than 50% in an effort to not get a clean 5×10.

I’m also not supersetting as much. In part it’s driven by equipment realities at the gym, but also I’m wanting to move away from it. It’s a fine technique at times, but I get more out of things when I can focus on the thing vs. the 2nd exercise getting less out of it because fatigued and not from that exercise. Not totally abandoning because of time limits, but some.

Dropped Krocs in favor of regular DB rows. I need to up the weight, but it’s a nice variation.

I was to do curl-grip pulldowns, but my arms/shoulders weren’t feeling it – so narrow grip it was. I’m also adding a little more warm-up work to help me ease into things – happier joints and tendons.

I’m also trying to drop the rest time between sets. Bigger movements like benching, same 2-3 minutes. But the assistance work? Trying to move to 60-90 seconds.

I gotta admit, feeling a wee beat up. I want to push as much as I can and see about making at least 3 cycles here. After that, I’ll adjust. I’m starting to think a good idea might be knowing 1RM-ish, taking 85% for an EDM, then doing 3 cycles in a more hypertrophy orientation such as 5’s PRO and a lot of assistance work. And also, taking a bit of a cut diet. I would expect this should not set me back too much in terms of long-term progress, and help me overall wave through a good long-term approach.

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Bench Press
    • bar x 5
    • 110 x 5
    • 135 x 5
    • 160 x 3
    • 175 x 5
    • 200 x 5
    • 230 x 8
    • 155 x 10
    • 155 x 10
    • 155 x 8
    • 155 x 6
    • 155 x 6
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 20e x 15
    • 20e x 15
    • 20e x 15
    • 20e x 15
  • DB Rows (superset with bench work sets)
    • 75 x 12e
    • 75 x 12e
    • 75 x 12e
  • Narrow-Grip Pulldowns
    • 90 x 10
    • 120 x 15
    • 120 x 12
    • 120 x 8
  • Rope-Handle Pushdowns (superset with curls)
    • 100 x 20
    • 100 x 20
    • 100 x 13
    • 100 x 10
  • Cross-Body Alternating DB Curls
    • 35e x 12e
    • 35e x 12e
    • 35e x 10e
    • 35e x 8e
  • Stationary Bike
    • 10 min

2018-08-13 training log

It wasn’t the day I wanted, but it was the day I got.

New cycle starts today. 5+ day. Looking at numbers, I was hoping for at least 7 maybe 8 reps. I got 6. Ugh.

It’s all me. Went out of town on Saturday, didn’t eat well. Then Sunday was a lot of sleeping and poor eating just the same. It all showed up today. On top of that, I’ve been trying to work on my cues, especially since there’s no more mirror for feedback. Alas, the cues have been throwing me off and today I told myself to “just squat like you do” but I can still implement the cues to some extent. So it was better, but still off.

Just shit for me to work on. Some days aren’t great, and today was one of them.

Pause squats were happy and fun tho. I’m glad I chose them because 1. they should help me, 2. for sure they can help me on the technique part — in fact, on the 5th set I was really feeling some better groove of technique. So yeah, I expect this will be helpful over time.

As well, I opted last night to change my approach to assistance work. Instead of ramping up over the weeks, I’m going to start high and ramp down. I’m nearing maxes and the need for a reset. So intensities are going up and nearing my threshold, so it stands to reason I should ramp down the assistance work to aid in recovery, etc.

And on some of the assistance work, I’m adding in a warm-up set because for some, just diving right in isn’t keeping my joints happy.

Anyways, we’ll see how this goes.

5/3/1 (4th cycle, leader-1, 5/3/1+PR sets)

  • Squat (superset with band pullaparts)
    • bar x 5
    • 140 x 5
    • 175 x 5
    • 205 x 3
    • 225 x 5
    • 250 x 5
    • 295 x 6
  • Pause Squats
    • 225 x 3
    • 225 x 3
    • 225 x 3
    • 225 x 3
    • 225 x 3
  • 1-Leg Leg Press
    • Sled x 20e
    • Sled x 20e
    • Sled x 16e
  • Front Plate Raises (all the way overhead)
    • 25 x 12
    • 45 x 20
    • 45 x 13
    • 45 x 12
  • Reverse Curls
    • 20 x 12
    • 70 x 10
    • 70 x 10
    • 70 x 7
  • Stationary Bike
    • 10 min

2018-08-10 training log

Today ends both the deload AND this first mesocycle. It was productive, fun, and I’m looking forward to the next 3 months.

Since I’ve been using the “new” powerlifting equipment all week, I opted to finish out the week with the same for Press.

It was different.

First, I felt really naked. No rack, no catch/spotter/saver bars, no nothing — just out in space lifting. Then, because of where the racks are located relative to the group classes, I had a LOT of visual traffic to contend with. It wasn’t a big deal for squatting – there’s a half-wall, eyes are somewhat down, and I’m squtting down so the wall is most of what I see. But here? I’m standing up, eyes are forward, and all the traffic was literally in front of my face. I’m not mad at the people in the group class — they gotta do their stuff too! It’s just stuff, and there’s potential for people to get a little too close for comfort. So pressing may be something I continue to do in the main racks on the other side of the gym. But squat, bench, deadlift? Yeah, I’m going to continue in the powerlifting area for now.

Otherwise, today was today. Just some deload lifts, light accessory work. I did make one change at the end. Instead of the lying triceps extensions, I opted to do JM Presses. Why? Just for variety, and something a bit heavier — most of my other triceps work is higher rep, so this I’ll probably keep in the 8-ish range.

Anyways, next week is setting up to be fun!

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

  • Press
    • bar x 5
    • 75 x 5
    • 95 x 5
    • 115 x 3
    • 135 x 3
    • 155 x 2
    • 175 x 1
    • 135 x 10
  • Bent-over Lateral Raises (superset with press warm-up sets)
    • 20e x 10
    • 20e x 10
    • 20e x 10
    • 20e x 10
  • Normal-grip Pulldowns (superset with press work sets)
    • 145 x 10
    • 145 x 10
    • 145 x 10
  • Barbell Rows (superset with press FSL sets)
    • 165 x 8
  • JM Press
    • 95 x 10
  • BB Curl
    • 45 x 20

2018-08-09 training log

An informative day.

First, deadlifts were using the “new” equipment. So an Ohio Deadlift bar, competition collars (weighing 2.5kg each), calibrated plates, and the gym’s dedicated deadlifting platform.

The deadlift bar didn’t make a HUGE difference. It’s a hair smaller diameter, which was nice. The fact it bends a bit more didn’t really affect me — I’m not lifting heavy enough for that to matter. Started to matter with the 405, but meh. The competition collars were nice – they held securely. But then yes, at 2.5kg each it actually adds 11lb to all the weights listed below (so I really topped out at 416 not 405). The dedicated platform was ok — I have to be careful tho, because the loops/hooks for bands are something I’m going to trip over one of these days. There’s also a good bounce when the plates hit, which is nice for noise and actually feels less jarring on the arms and body, but it also causes some bounce and loss of grip so I do have to readjust between reps. Not a big deal; like all things this week just one more thing to get used to and adapt to.

Belt squats – I continue to experiment here. I think I’m getting to a weight were I need a small work-up to ease my knees into it. It’s still not crazy heavy weight, just was a bit jarring the first few reps — so a small workup should help.

And then… I finally found a way. A way to make reverse hypers work! I’ve wanted to do reverse hypers for a long time, especially since I’m at a gym that has such a machine. I think they would be not only good for my glutes and hams and such, but also the traction they bring should help my lower back. Thing is, I’ve got some weird situation (nerve?) in my posterior chain that causes me pain. Like I can’t lie on my back and do flutter kicks, and then the bottom position of the reverse hyper just kills me. Again, it feels like some sort of nerve issue. Well – all of this unilateral work got me thinking about doing reverse hypers 1-leg.

Sure enough, that worked! I just started light and did some light work to experiment. This was not trying to work ,it was trying to see if I could make this work! And yes, as the weight got a little heavier, I could feel at the bottom a little bit of that nerve pain, but really not much — it was very workable. So I think this could work for me! Interestingly, even with this light work, after I was done I felt some effects in my posterior chain. So yeah!

Louie Simmons generally recommends 50% of your best squat for like 4 sets of 10-20 reps. A little heavier and lower reps for strength, and a little lighter and more reps for the rehab days. Of course, I’ll have to adjust that for 1-leg. So if my best (to my knowledge) squat is 355, that would be basically 175, so 1-leg maybe 85? But I did 100 today. I might stick with 75 or 100 and see how that goes for 3-4 sets of up to 20 reps.

We’ll see where this takes me.

So as a result, my thinking for the next couple mesocycles on deadlift day will be:

  • Deadlift 5/3/1
  • Belt squats – pyramid up, with the top set being maybe 6-8 reps ish
  • 1-leg Reverse hypers – 3-4 sets, 10-20 reps

Something like that, and just see how it goes. This remains a lot of experimenting.

Anyways, everything else was just what it was. Deload.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

  • Deadlift
    • 185 x 5
    • 225 x 5
    • 275 x 3
    • 315 x 3
    • 365 x 2
    • 405 x 1
  • Band Pullaparts (superset with deadlift warmups and work)
    • Not tracked
  • Belt Squats
    • 180 x 10
  • Reverse Hypers
    • no
  • 1-leg Reverse Hypers
    • 25 x 10e
    • 50 x 10e
    • 75 x 10e
    • 100 x 10e
  • Upright rows
    • 45 x 5
    • 95 x 5
    • 135 x 5
  • 1-Arm Cable Curls
    • 40 x 12e
  • Stationary Bike
    • 10 min

2018-08-07 training log

Deload continues.

Alas, my shoulder/arm issues flared up. A bit on the arms, but really in the shoulders. It makes it clear this is a shoulder/upper back problem.

And I know what’s a primary driver — posture.

Day job has been unrelenting and I’m not in the happiest of moods. As a result, I find myself slouching a lot. Of course I know this contributes to the problems, but you’re not always thinking about strict posture when you’re day isn’t going well. It’s just crazy tho how a few days of bad posture throws everything off for me. Sigh. I think I’ll pull out my Thompson/Spud Bowtie and see how it helps me out here.

Anyways… it didn’t affect benching too much. Used the nice powerlifting equipment again, which was a joy. Worked up to a reasonable single. Kept everything else pretty light and easy.

I was doing pulldowns, but then when I went for my second set saw some other people had taken over the pulldown stations. I didn’t feel like bothering with it, so I just went to a bar and did 3 pullups (each set). It was nice to see I could do them so easily, but it cost me a bit — the second set irritated my arms and shoulders more. Ugh. So, pulldowns it remains. It’s one downside to supersetting — I don’t like “reserving” all the equipments, but then you run into situations like this (and yeah I could work in in theory, but I’ve tried that a couple times with these folks and I think I scare them) 😉

Anyways, all good. I’ve been over-exaggerating my posture since I left the gym and things are feeling better. Crazy.

5/3/1 (3rd cycle, anchor, 3/5/1, PR, Jokers, FSL; modified for knee rehab)

  • Bench Press
    • bar x 5
    • 105 x 5
    • 135 x 5
    • 165 x 3
    • 195 x 3
    • 225 x 2
    • 240 x 1
    • 135 x 20
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 20e x 10
    • 20e x 10
    • 20e x 10
    • 20e x 10
  • Neutral-Grip Pulldowns (superset with bench work sets)
    • 145 x 12
    • 3 pullups
    • 3 pullups
  • DB Rows (superset with the last bench AMRAP set)
    • 70 x 10e
  • Rope Handle Pushdowns
    • 100 x 20
  • Cross-body alternating Hammer Curls (superset with pushdowns)
    • 35e x 10e
  • Stationary Bike
    • 10 min

2018-08-06 training log

Deload week.

I opted for this deload to work up to a reasonably heavy but not bad single. Just warm-up sets, then a triple, a double, and a single. Just something that gets me up there in the weights but nothing really stressful nor strenuous. So today worked up to 315 for a single and that was fine.

This will be my basic order of business all week for the deload: work up to a reasonable single. Then, any additional work will just be something light but also starting to experiment and groove for next cycle. For example, I’m going to add in pause squats because I do want some more squats for that volume and work, and I think pause squats will serve me best right now to help with my tightness and “confidence in (and out) of the hole” issues. So this week is some light experimentation to see how things will groove out.

One fun change too?

I opted to try out the “new” powerlifting equipment at the gym. That is, instead of using standard olympic plates and the power racks, using the calibrated plates, a Texas Strength Systems combo rack, a Texas Power Bar, etc. — the University of Texas Longhorns Powerlifting team is now officially based out of Ignite Fitnez, so all their equipment is here and we’re allowed to use it (except during team training time, which is evenings and thus not a confict for me).

It was different in a good way. The equipment itself was like butter. Really enjoyed using it. There are currently 3 combo racks and I’ll cycle through them all to see which I end up preferring (they’re all basically the same but each slightly different). All in all, I dug it and am likely to stick with them for squatting, benching, and deadlifting – Pressing may stay over in the power racks because of logistics.

One downside? The power racks are in front of a mirrored wall (and back at my prior gym, in front of the windows) — so I’ve always had some sort of visual feedback. This is a blessing and a curse, but now? No such thing — what’s in front of me is a big area of the gym. So I’m going to have to get better with my own body awareness here (squat depth); probably use video to help me mind this. Learn to trust what I’m feeling and not demand at least a hint of visual confirmation, y’know?

But then the flip side of this is the area where these racks are is up front. So there’s a lot of foot traffic, potentially right in front of your eyes. It actually didn’t cause me much problem today, because I tend to angle my eyes downward when squatting, so it wasn’t a big deal — but the gym was only medium-busy — it’ll be interesting to see how other group classes and a more busy gym affect this. Plus being up front like that, it felt like I was in a fish bowl or a zoo – on display for everyone coming into the gym to watch and see. I mean, not like people can’t watch you anyways, but it just felt more “on display”. Plus, it was right up against where the big “shelves” are that people put their stuff – we’ll see how socially distracting it becomes (e.g. will people want to talk – I tend to avoid chit-chat, because I’m working).

Don’t get me wrong – the benefits outweigh everything. It’s mostly that today was novel and new, and in time I’ll adjust and it won’t be a big deal.

5/3/1 (deload

  • Squat (superset with band pullaparts)
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 200 x 3
    • 225 x 3
    • 275 x 2
    • 315 x 1
  • Band Pullaparts
    • Not tracked
  • Pause Squats
    • 225 x 3
    • 225 x 3
  • 1-Leg Leg Press
    • 45 x 10e
  • Front Plate Raises (all the way overhead)
    • 45 x 10
  • Reverse Curls
    • 70 x 12
  • Stationary Bike
    • 10 min