Volume Squat and Bench day:
SSB squat w/belt - 315 x 10, 10, 10
SSB squat w/belt - paused (slightly narrower stance) - 275 x 9
Bench - 240 x 10, 10, 9
Bench - CGBP + pause 2" off chest - 205 x 9 (damn, these are hard)
Pullups w/straps - (BW + 45) x 8, 7, 7, 7 + 2 + 1
Pullups - BW x 10
Dang, this should just be called cardio.
I just arm-wrestled my 14yo son. I outweigh him by 40 lbs and definitely outlift him (he doesn't lift).
He beat me.
Not sure if I'm happy or sad about this.
H Squat/H Bench Day:
SSB squat w/belt - 385 x 2 x 5, 335 x 7
Bench - 285 x 2 x 5, 255 x 5
Rows (Heaves) w/belt and straps - 295 x 9, 9, 225 x 11 (more strict)
Dips - BW + 75 x 10 + 5 + 3 (rest-paused)
Felt crappy today. No pop on any lift and still sore from my last workout (esp triceps).
Dialed down the rows and dips a tad.
Heavy Press/Heavy DL day:
Press w/belt - 180 x 2 x 4, 160 x 6, 6, 4
DL w/belt - 460 x 2 x 4, 370 x 6, 6
Heavy DL was ok, but when I start to get past rep 3 or so on back-offs, I feel some pain in my lower back. I found that if I don't quite lock out the rep, I'm much better off, so I did that for a couple of sets. Seemed to work ok.
Volume Squat and Bench:
SSB w/belt - 320 x 8 x 3
SSB w/belt - paused - 280 x 8
Bench - 245 x 8 x 3
Bench - CGBP + paused 2" off chest - 210 x 8
Pullups w/straps - (BW + 45) x 8, 8, 8, 7 + 3 + 2
Good workout.
Cardio Day.
30 minutes uphill Treadmill - 3.6 mph @8.5 deg.
Jump off every 5 minutes and do some curls, or LTEs.