BENCH PRESS (PR)

Day 4 week 10

WARM UP

BENCH PRESS
45x10, 135x5, 185x3, 225/275x1, (added 1 board) 315/365/385x1
*all done with a pause
*this is PR with a pause

LAT PULL DOWN
4 x 10

MACHINE INCLINE PRESS
3 x 10

MACHINE CSR
8 reps, 10 reps, 8 reps
*shoulder started bothering me a bit so I just quit.

On the way to 405...

Mens Sana in Corpore Sano

DEAD LIFT

Day 3 week 10

WARM UP

SPEED DEAD LIFT
135x2, 135/135/135/185/185/185/185/185/235/235/235x1
*Done from a deficit
*Used average band after the first set. Here is a video of how I set up the average band. I have no clue how much this added, but I had to switch to a mixed grip so it was at least 405 at the top. LINK (example of set up starts at 2:20)

ABS

Mens Sana in Corpore Sano

3 BOARD (PR)

Day 2 week 10

WARM UP

CLOSE GRIP 3 BOARD
45/45/135x5, 185/225/275x3, (added 3 board) 315/365/385/405x3
*405 triple was UGLY
*PR

MACHINE EXTENSIONS
5 x 10
*2 sets light, 3 sets at #11

I was *supposed* to deload tonight, but I looked back in my logs at the 3 board night and I really felt there was no reason for it. Tomorrow is off day and I'm gonna be watching my food intake. Gotta get my weight down.


Mens Sana in Corpore Sano

SQUAT (PR)

Day 1 week 10

WARM UP

STRONG BAND BOX SQUAT
45x5, (added strong band)45x4, 135/185/225/275/325/365/365x2
*Default PR
*I think the bands added about 200 lbs. at the top. Could have been more, but I'm going with that.
*Box was at parallel.

POWERSQUAT GOOD MORNING
3 x 8

For some weird reason the squats were beating my hips up until I go to the last two sets. Weird.
Tomorrow is deload 3 board press.

Mens Sana in Corpore Sano