bench press
8x3 @ 200
2x5 @ 230
DB bench press
1x20, 1x16 @ 80s
elbows out DB extension
2x15 @ 35s
rope pushdown
2x15 @ 70
T-bar row
3x15 @ 155
seated DB power clean
3x15 @ 20s
lying leg raise
2x20
bench press
8x3 @ 200
2x5 @ 230
DB bench press
1x20, 1x16 @ 80s
elbows out DB extension
2x15 @ 35s
rope pushdown
2x15 @ 70
T-bar row
3x15 @ 155
seated DB power clean
3x15 @ 20s
lying leg raise
2x20
snatch grip deadlift
1x5 @ 245
1x3 @ 295
1x2 @ 335
1x1 @ 385
1x1 @ 435
1x1 @ 465
1x1 @ 485
good morning - arched back, straight bar
1x6 @ 225
1x6 @ 265
1x6 @ 305
1x6 @ 325
GHR
1x10
2x10 @ 20 lb
chinups
2x8
GHR situps
2x15 @ 10 lb
Floor press + 35 lbs chain - pinkies on rings
1x5 @ 155
1x3 @ 185
1x2 @ 225
1x1 @ 255
1x1 @ 285
1x1 @ 300
1x1 @ 315
1x1 @ 325
1x1 @ 335
1x1 @ 340 - at least 350 at the bottom, close to 375 at the top.
Immoral wide grip bench press
1x6 @ 225
1x6 @ 245
1x6 @ 265
Meadows row
3x12 - forgot that tricep work existed so I did these first
rolling DB extension
3x12 @ 55s
rear DB raise
2x20 @ 20s
situps
1x20
box squat
10x2 @ 325 + average bands
deadlift
10x1 @ 335 + 35 lbs chain
KB swing
4x15 @ 80
rows with the sled
4x15
spread eagle sit ups
2x20
it was hot and I was sweating too much so I didn't want to set up any more equipment. selected my assistance work accordingly. lazy
bench press
9x3 @ 165 + doubled mini bands
decline DB press
1x20, 1x19 @ 75s
rolling DB extension on floor
2x20 @ 35s
DB row
3x15 @ 80
face pull
2x20 @ light band
situps
1x25
SSB squat
1x5 @ 235
1x3 @ 285
1x2 @ 335
1x1 @ 385
1x1 @ 425
1x1 @ 455
1x1 @ 485 - 10 lb PR
1x1 @ 500 - 25 lb PR
good morning - arched back, straight bar
1x6 @ 185
1x6 @ 235
1x6 @ 285
1x6 @ 335 - 10 lb PR. form wasn't actually all that blasphemous
GHR
1x10
2x20 @ 25
chinups
1x8, 1x12
GHR situps
2x20 @ 12 lbs