Hello All,

It has been a while. I took about a week off from lifting. I didn’t even post my last session. I been very lazy.

High Bar Squat:
95 x 6
115 x 6
165 x 6: Weights felt a little heavy today so I just dropped down the intensity and decided to work on form.
185 x 1
135 x 4 x 6: These were pause squats.

Bench Press: decided to work on form with the BP.
45 x 10
75 x 4
95 x 4 x 6

Pendlay Row:
105 x 10 x 3

Sumo Deadlift:
135 x 6 x 2
185 x 6 x 3

Barbell Curl:
60 x 10 x 3

Forearm Roller:
2.5 lbs, 2 times in both directions.

DB Row:
40 x 10 x 3

Crunches:
1 sets of about 20-30. I was already tired.

Stretch.

I have decided to work on the Low bar squat for doing heavy squats and the high bar for reps. I will try it out and see how it goes.

So here is my session planned out for Thursday:

Press superset with Band Pull Aparts:
45 x 6 x 3-4
75 x 4
95 x 4 x 2 take about 4 minutes after last set.
95 x 1
80 x 10 (rest) do right after the single. rest for about 2 minutes.
100 x 1
75 x 10 (rest)
105 x 1
70 x 10 (rest)
110 x 1
65 x 10 (rest)
115 x 1
60 x 10 (rest)

Good Morning:
45 x 10
75 x 10
95 x 10 x 3-5

DB Press:
20 x 10
30 x 10 x 3-5

Incline Curls:
15 x 15 x 3-5

Standing Tricep Extensions: I might just do some lying DB tricep extensions. Depends how i feel.
35 x 12 x 3-5

Forearm Roller: 2 in 2 out

Hammer Curls:
25 x 10 x 3-5

Kickbacks:
12.5 x 20 x 2-3

Hand Gripper: 3 sets of AMRAP

That is all. 🙂

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