Upper body

Thurs, 30 Aug 18

Wasn't feeling like crushing myself in the gym today so I took a light approach.  I've got a wedding to go to this weekend and time off tomorrow, so I think I'll take a few recovery days.

Today:

Bench: 135x6x10
Powerbombs: 40x6x10
Straight bar preacher curls: 40x6x10
Seated Smith OHP: 50x6x10
Lat pulldowns: 50x6x10

Nice and pumpy.  Got the blood flowing and had a good stretch.

Lower body

Weds, 29 Aug 18

Squats: 135x5, 225x5, 315x5, 325x1

Leg press : 4x10, 6x10, 8x4x10, 6x2x10

Leg extension : 115x8x10 

There's definitely something not right about my right hamstring.  I got up to 325 and it just felt tender, so I decided enough is enough.  I'll do light work on it for a week or so and see how it feels.  I kept the rest of the session light and controlled.

Upper body (OHP 145x10x2)

Tues, 28 Aug 18

OHP : 95x5, 115x5, 135x3, 145x10x2
Row : 135x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5

Session went well - hit all my targets for the day.

Deadlifts (425x1)

Mon, 27 Aug 18

Deadlifts: 225x5, 315x2x5, 365x5, 405x3, 425x1, 405x2, 365x2

My right hamstring keeps getting tweaked.  I stopped after the 365x2, but was planning on going to do 315x3x5.  I'll have to try to figure out whats going on or adjust my training to allow it to heal.

Upper body (Bench 255x2)

Fri, 24 Aug 18

Bench: 135x10, 185x10, 205x5, 215x5, 225x5, 245x3, 255x2, 245x3, 225x2x5
Seated Smith Machine OHP: 50x8x8
Preacher Curls: 40x8x10

Bench went really well.  In fact, I'd say the 255 for a double is the heaviest I've benched in quite a while.  The high rep sets were brutally pumptastic, despite the low weight.  I've been having a hard time hitting the really high reps on those while getting the whole 8 sets, so I figured I'd drop the weight.  In between bench sets I did some behind the neck stretches with a 45 lb DB to get a good pull on my lats and serratus.  Also did some single arm rows with the same DB after each stretch for sets of 15.

Squats (325x5x5)

Thurs, 23 Aug 18

Squats: 135x2x5, 225x2x5, 315x5, 325x4x5, 325x4

I upped the weight on the work sets today.  Missed the very last rep - was too tired to unrack it.  I will redo the session next day.  I ran out of time, so leg presses were out as well.

Upper body

Weds, 22 Aug 18

OHP : 95x5, 115x5, 135x10x2
Row : 110x6x15
Bench : 135x10, 185x5, 205x5, 225x5x5

Good session.  By the time I got to the last 2 sets of the bench of was exhausted.  The OHP and rows took a lot out of me.  I used one of the straight curl bars to do the rows as all the BBs were in use.