Bench Press
Warm Up
135x5
155x2
175x1
195x1
Work Sets
218.75x3 PR
208.75x4
206.25x4
202.5x4
197.5x4
Bench Press
Warm Up
135x5
155x2
175x1
195x1
Work Sets
218.75x3 PR
208.75x4
206.25x4
202.5x4
197.5x4
Deadlift
Warm Up
135x5
225x3
295x1
365x1
395x1 alt grip PR
Work Sets
437.5x1 PR 2xBWT!
390x4
Solid as a rock except for the 365 double overhand that I almost dropped.
Nice work on that DL PR. 365 DOH is not bad either.
Light Squats
Warm Up
135x5
160x3
185x1
210x1
235x1
Work Sets
262.5x5x5 About 3 minutes apart
Press
Warm Up
95x5
115x2
130x1
145x1
Work Sets
163.75x3 PR
151.25x5
147.5x1
145x3
142.5x4
Weighted Chin-ups
BWT 214
Warm Up
BWTx3x1
235x1
Work Sets
263.25x2 PR
252x4
244.5x2
240.75x4
237x1
Hammer Curls
17.5x50 bro PR
Back Squats
Warm Up
135x5
225x3
295x2
345x1
365x1
Work Sets
385x1 PR
355x3
350x3
Upgraded my phone, lost my workout spreadsheet. I was actually near the end of the progression anyway, and I have been wanting to add some HIIT-ish stuff, so I am resetting with the following changes:
1. Start around a (former) 8RM instead of 5.
2. Require 8 reps on the backoff sets before advancing to the next weight.
3. Only two backoff sets instead of four.
4. Follow backoff sets with 10 sets, EMOM.
Today: Bench Press
Warm Up
135x5
150x1
165x1
Work Sets
185x9 PR
185x8
185x8
HIIT
135x10x3 EMOM
Nice to start a reset with a PR. Not enough HI in the HIIT, though. Next time I'll do sets of 5 and then increase the weight.