Push Press 215x3x3
Incline Bench 195×8, 185x8x2

Pendlay Row 185x10x2, 135×25
SS w/ a few sets of Tricep stuff

OH press 95/125/145/160/170×3, 155x3x3

Front squat 225x8x2

Kroc Row 105×25

Close grip Incline ss w/ low pullups tri extension
175 / 120. Sets just short of failure slow eccentric/explosive concentric
Repeated 3x’s

Assisted pullups + curls + pushups

Above is the link to the PDF of my notes from Val’s lecture a few weeks back. One of the better ones I have ever sat through. Rough draft so no guarantees that it flows well or even makes sense.

Guy asked if he could work in and proceeded to consume all my time with questions and changing the rack around since he insisted on going to failure every set and the pins needed to be high enough so he could dump the squat right around when he got low enough for a legit squat. Said he tried the “high weight low rep stuff” and didn’t like the fact that he lost strength when he took off 2 weeks or so. Didn’t seem to realize that failing at 2-4 reps every set qualified as “high weight low reps” anyway.

Front squats 135/225/275/295 for triples dropped to 245 for 8 – (took almost 20 minutes of the 30 I had cause of my “partner”

Triset 2x’s through

Hyperextension/hammi curl thing w/ 25 lbs x 15/12
SA DB press @55 x 10
Front lever things x 6

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Did some deadlifts Monday. Concluded I need to gain some size and strength in the low back.

Deadlift worked up to 3 sets of 6 @ 365 then dropped and did another at 315. Low back is the limiting factor here from an endurance standpoint.
ss w/
Push press 205x3x3 and one set of strict presses

Seated row – 2 sets of 15

Tuesday
One set of 20 front squats @ 155
Couple sets of partial and full OH presses with 135, partials were into the bar for a brief max isometric
Set of front levers w/ knees bent

Tonight did a quick totalish body lift. Normal lifting resumes next week

Warmup

Bench acclimation sets
Then 225*6*3
Supersetted w/
Iso low row 3sets of 12 and a fourth set to failure (about 22reps)

OH press 135*6

Front squat 225×6

Done

Tonight header to see the Counting Crows so did a bit @ home.

Bench 225+ ~6lbs in chains for three singles. Shoulders were a funny but weight was fine.
225x7x2
OH press 135×5
20 pullups
Set of 25 rows with the 40kg bell

185, 225, 275, 285 x4

195×15

Some cleans and snatches

OH press 45*20, 95*15, 115*10, 145*5

Total of 40 pullups in between presses.

Front squats
325*1, 340*0 (missed this, not the ideal jump considering the 325 was a grinder but that’s the number that popped in my head so I tried)

300 for 5 or 6 singles got distracted and lost track

285*3/2/1 cluster

Push press
185*5
195*5
205*3

Dinner