Sept 21 to 23

Sept 21 - Bench

bench 2bd 5x5 @ 95,105,115,120,125 (needed help with 5th rep)

bench 3bd 3x5 @ 130,135,135 (second set didn't go well, but 3rd set went much better)

overhead extensions, Tate presses, bench dips, EZ bar curls, reverse grip curls as accessory

several sets weighted and unweighted abs

Sept 22 - Squat

squat 5x7 @ 140,150,160,170,180 (the 7th reps at 170 and 180 weren't my "best" - haha... the bar goes down my back fairly far so I find that 7s make my wrists and forearms exhausted)

snatch grip DLs 3x6 @ 185,195,205 (freakin' stupid weight for snatch grip)

Butt squats 3x5 @ 140,150,165 (was supposed to do 160 but bumped it up a bit)

snatch 2x8 @ 30,35, 1x10 @ 35

pfister hypers 3x20 @ 4,6,6

several sets abs - mostly unweighted

glute activation work - hip thrusts, glute bridges and clams all with 5 sec holds for 2x10s

Sept 23 - bench

close grip 3bd 4x6 @ 85,95,105,115... 115 felt good so I did 5 @ 120... would have done the 6th one with a spotter

cambered bar bench 6s (I think the bar weighs a bit more but I will put numbers in as if it weighs 45) @ 55,60,65,75

DB press 8s @ 20s,25s,25s

skullcrushers on floor 3x10 @ 45 each

pull aparts 1x20,2x15

face pulls with bands 2x15

reverse flyes 1x15

4 sets weighted abs