My uncle used to say… Talk is cheap, and whiskey costs money. He was right.
DL
1×5/105
1×5/115
1×5/125
1×5/135
1×3/145
BO BB Row
5×10/55
Pause tempo squat (really focused on staying tight and opening the hips) no sleeves
Bar x 10
60 x 5
80 x 3
100 x 1
110 x 3 x 3 sets (242 lbs) – RPE 8, 8, 8
Bench press –
Bar x 10
60 x 5
80 x 3
100 x 2 (200 lbs)
Military overhead press
100 x 4
100 x 4
105 x 2
110 x 1
Should have been 4 sets of 4 but based on the speed of the first set I dropped to doubles. Didn’t want to grind any reps. Still really happy.
Pull ups – thick bar-weight vest
3 sets
9 9 9
Really really really happy to get three sets of 9.
Dumbell curls (alternating)
20 x 12 x 3 sets
Big a pump again, nice.