deadlifts Dec 8

Warm ups as per normal - mobility work and stretching plus light dls

sumo DLs 3x10 @ 195, 205, 215
speed sumo DLs 20x1 @ 175
hypers 3x25 no weight
several sets of abs
glute activation

Rest on Thursday Dec 9.

dec 7

Cg bench 5x5 @ 85,95,100,105,110
Seated shoulder press 6s @ 15s, 20s, 25s x 3 sets
Side raises 3x15 @ 5s
Assisted chin ups (neutral grip) 3 sets
Cg lat pulldowns w fat gripz 3 sets
4 sets abs

squats

Warm up was using the stick and mobility work plus a bit if glute activation.

Squats 3x8 @ 155,165,175
Deadlifts from deficit 3x8 @ 175,185,195
Step ups 3x8 each leg @ 35,40,40
Good mornings 3x10 @ 95,105,105
Single leg hip thrusts 3x10 each leg
4 sets obliques

not much, but better than nothing

Was supposed to be a bench day but it was a long day and I was too tired to go by the time 8pm rolled around.
Push ups 3x10
Pull ups about 15 total in doubles and triples
Pull aparts 1x20, 1x15
Pushdowns w band 3x20

Also went swimming with the kids earlier today.

squats and a smashed droid

Warm-ups included mobility work and knocking a bar with my head, off the rack and straight down on my phone.

Squats 5x5 @ 175,185,195,205,215 (last 3 with belt)
Speed dls 20x1 @ 170
2 sets reverse hypers
3 sets GHRs
4 sets abs

dec 3

Warm ups as per normal
Speed bench 9x3 @ 75 plus bands
2bd bench 4x3 @ 95,105,115,125
3bd bench 3x3 @ 130,135,140
Dips 3x4
Hammer curls 2x8 @ 15s
Abs 4 sets

my favourite

Warm ups included mobility work mostly
Sumo dls 10@185, 10@195, 12@205
Zercher squats 4x8 @ 95,105,115,120
Hypers 3x20 @ 10 held at head
Obliques 5 sets

Food has been good. Will check my weight Saturday.