Monday- December 25, 2017
bw - didn't check
GHR-
bwx8
bwx8
bwx8
bwx8
Front squats-
45x10
135x5
185x5
235x5
add belt
255x6
255x5
235x5
wanted 8-10 on the 255 and 1 more set but bar was trying to roll off me the entire time
Belt Squats-
180x12
225x15
225x15
4inch stiffleg deficits
245x8
295x8
345x8
Pullups- wide overhand
bwx20
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Tuesday- December 26, 2017
bw 179.2
Side Lateral machine-
85x12
115x10
145x30 + 10 partials
Pullups- wide overhand
bwx20
Rear Delt machine-
100 5x15
Push press-
45x10
95x6
135x6
155x6
155x6
155x6
Seated Smith press - behind head pinky on ring
135x12
135x15
155x10
155x12
Side Delt raises-
35sx20
Pushups- feet elevated / Facepull superset
bwx20, 20 / 100x20, 20