W5 Dead’s

October 10, 2025

Week 5

Hip Belt Squat 215 x 3 x 8r

Paused Dead's 450 x 5 x 3r

One Arm High Row 165 x 3 x 8r

Cable Hammer Curl 30e x 3 x 10r

https://www.instagram.com/p/DPpPgrhEnO3/?igsh=MW4ybjl0ZmxtaXh2Zw==

W7 Bench

October 6, 2025

Week 7. Wrist still ouchy. 

BB Press 101k x 3 x 1r

CG Bench 119.5 x 3 x 5r (SS last 2 sets. I felt a little wonky)

T-Bar Row 105 x 3 x 5r - only 3 sets. Back a tad pooped from yesterday. 

Tricep Pushdowns w/ Spongy Grips 55 x 12/10/8

Nautilus Curl 140 x 6, 130 x 7, 120 x 8

https://www.instagram.com/p/DPfXTNPkbtE/?igsh=MThxOGxpbWYwOGluNQ==

W4 Squat

October 5, 2025

Week 4. Too much going on to hit this Friday or Saturday. Can't wait to get the new ghd on Thursday. Finally will be able to put my knees in a better position. 

SSB Box Squat 181.5k x 4 x 2r

GHR BW +25 x 3 x 6r

Med Sup Pulldowns 67.5k x 3 x 10r

BB Curl 40K x  nope. Left wrist way too clicky. No variation that had weight in my hand felt good and I didn't want to monkey with straps. 

https://www.instagram.com/p/DPcva2rkqqC/?igsh=cnE4Ym56djNubXU0

W6 Press

October 1, 2025

Week 6

Press 84k x 5 x 5r

Bench Press 110.5k x 4 x 4r - Hepburn progression adding a rep to each set, each week (4x10r at 8 weeks). 

CS Seated Row 250 x 3 x 8r - small jump next session 

Poliquin Extensions 100 x 3 x 8r

https://www.instagram.com/p/DPSfmy-CSwq/?igsh=MTNwbXF1ODdoYTJxaA==