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Monday July 6th

181lbs

Deads (8 Singles)
355x1
355x1
355x1
355x1
355x1
355x1
355x1
355x1

Pistols
BWx6, BWx6, BWx4

Pullthroughs
180x10x3

Today is the start of a new mesocycle. I really only did 2 weeks of the last one but it has been 4 calendar weeks. Plus last cycle was a nightmare in terms of consistency so I just said to hell with it, I want to do conventional deads anyway.

Deadlifting was very difficult. I wasn't really pushing for super heavy weights, I wanted to get in some good numbers and get my form back on track. There's alwasy a brief period where I need to get myself back into deadlifting. Next week should be alot better.

I'm happy with the pistols. Right leg was solid as a rock, left leg was slightly less stable but still stable nonetheless.

__________________
"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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Nice pistols, those bad boys still hate my left knee, I am pretty close on the right hand side tho!!

Good workout.

you're so overtraining.

Lolz^^^^

You guys are too much, lol.

Tuesday July 7th

181lbs

MP
125x1
135x1
135x1
135x1
135x1
135x1
135x1
135x1

Chinups (triples)
+70x2+1, +65x2+1, +55x3, +45x3, +45x3

CG Incline Bench
135x8, 135x8, 135x8

Palloff Press ss w/ Woodchops
60x10x3

Thursday July 9th

183lbs

Anderson Front Squats
225x3
225x3
225x3

Back Squats
225x8
245x6

Both squats were done to parallel. I might switch the back squats to full depth just to make things a bit easier on the knees.

Supine GHRs
10,10,10

Full depth as in A2G?

IW

Yep

Friday July 10th

184lbs

Pullups (heavy clusters)
+65x1+1+1, +45x1+1+1, +45x1+1+1, +45x1+1+1

+65 was too heavy, I wasn't getting the last couple inches of the pullup (the most important part of the movement IMO). I slept like crap last night, absolute crap. And when that happens I can't really eat anything in the morning, my stomach can't handle it. So I did this on an almost empty stomach and very tired.

I'm not trying to make excuses, I'm happy with the session nonetheless, but it wasn't an ideal training day today.

Arnold Press
40x8, 40x6, 40x7

Inverted Row
+35x8, +35x6, +35x8

Last time I did these I was holding a dumbbell between legs but now I switched to using a plate on my chest. I'm torn between the two methods. The dumbbell promotes hip extension because the weight is just about on the hip joint. The plate puts more load into the back but it reduces the ROM by the thickness of the plate. I tried putting the plate behind my back with a weight belt but it didn't work out very well. I think I'll go with the plate for this mesocycle and then make the decision from there.

Facepulls
135x10, 135x10

You could alternate the plate and the DB.