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Thursday April 16th

187lbs

OH
115x1
135x1
135x1

Anderson Front Squat
225x2
230x2
240x3

Backsquat
275x5, 275x5, 275x5

Thursday April 17th

187lbs

CG Pin Press
225x2
225x2
225x2
225x1 Missed 2nd

Inverted Row
+40x10x2

Cable Row
200x6, 200x6

Facepull
115x10x2

Monday April 20th

190lbs

Deads (6 singles)
345x1
365x1
385x1
390x1
400x1 10lb PR!!
395x1

First off I know that 345 is well below 90% but after hitting 400 it was last thing on my mind . Awesome deadlifting day. Finally hit the 400 mark! 395 was also a PR weight, so thats friggin sweet too.

Pistols
+40x3, BWx3x2

Pistols were tough, got a bit overzealous with the +40 and got interrupted midway through my BW set so I broke it up into 2 sets.

GHRs
5,5,5

These are one of my new favourites. I've never felt comfortable with these and I've never really been able to crank off reps with them either. Definitely a good sign.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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good job on hitting 400lbs.

Thanks Joker!

Tuesday April 21st

187lbs

Incline Bench
175x2
185x2
195x2
200x2

Pullups
BWx5, +70x1+1+1, +70x1+1+1, BWx10

Neutral Pushups
+90x6, +90x5

I gave standing MP the axe and threw in incline bench. I feel like I'm leaving alot on the table and really hammering my shoulders by having an MP workout followed by an OH workout. I'll see how this combination goes, maybe I'll even switch to some triples so I can get some high reps in, LOL.

I was a bit pressed for time today so I didn't get in as many pullups or pushups as I would've liked, but I still managed to get in a decent amount.

I skipped last weeks Thurs and Fri workout because Thurs I wasn't able to go to the gym and Fri I had a wierd pain in my upper left arm which made benchpressing very umcomfortable, so I had to kill the workout during the warmups.

Monday April 27th

185lbs

Deads (10 singles)
365x1
385x1
395x1
365x1
365x1

I was pressed for time today and it took almost an hour to reach 395. I ended up calling it quits for super heavy deads and went for a couple of 'easy' singles at 365 (still >90%).

Pistols
Skipped

GHR
5,5,5

Today was the last day for heavy deadlifts, I've been doing them for a couple months now and even though I've recently broken 400 the lift feels like it has gotten stale. I need a change more for the sake of change than anything. I'm really leaning towards defecit deads, maybe for doubles.

Nice workout Kane.

Btw...my access to GUS is blocked again...soooo gay. It'll be accessible in a few days again but until then...

If you're gonna do Deficit Deads you could do:
Week 1 = 4 sets of 3 reps
Week 2 = 5 sets of 2 reps
Week 3 = 4 sets of 3 reps
Week 4 = 5 sets of 2 reps

That's what I'm used to doing

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Nice lifting , Kane.

Thanks guys.

Anuj, thanks I might end up doing that very template.