W1 D3
1" Deficit DL 1x6 @7-8RPE
175x6 @8 (mostly due to ham/adductor/knee care)
160x6
(seemed easy, felt good, I cut a set)
Comp Squat 3x10 110-120
110x10 @9 (again due to knee/adductor)
105x10 @8.5
These were barely to depth, getting more painful, cut the last set. I may try highbar see if its better.
Comp Bench 2x10 70-75
75x10 x2s @7 RPE
Chest Supported Rows 3x10 6-7 RPE
20sx10 @5.5 RPE
25sx10x2s @6-7
DB Pullovers3x10 find a 10RM
25x10 @4RIR
30x10 @3RIR
35x10 @2RIR
DB Bench 3x10 find a 10RM
30sx10x2s @1RIR? I probably could do 35s if I could hold them
Good Morning + DB Fly 65x2s + 3x10 (find a max)
65x10 @4RIR + 10s @ROFLMAO
65x10 @4RIR + 15sx10 24RIR
20sx10 @2RIR
Calf Raise + DB Curls 2s 3-4 RIR
15x10 + 15sx10 @4RIR (OOPS I did 3 sets)
I didn't see this last superset on my cell; so at home, supposed to be tricep pushdowns, I only had 5# for twists. Oh well. tricep ouchie.
MB Russian Twist + CG Pushup
5#+0 x10 x 3s