Log 396

Deadlift
Warm ups
185x5
225x5
275x5

Drop sets
405x2
365x1
315x4
275x3

Back extensions
40x15

Notes:
Time to deload
Start 3x10s July 7th

Log 395

Bench press
Bar x 7
95 x 7
135 x 7

225x2, 185x4
185x5, 135x5
185x4, 135x6
185x3

DB curls
35x10
35x10

Strict press
105x10

Bent over rows
170x10
170x10

Log 394

Squats
Warm ups
135x5
185x5
225x5

Drop set
315x2
275x4
225x4

Box squats
185x6
135x4

Notes: definitely time to deload

Log 393

Squats
Warm ups
135x5
185x5
225x5
275x3

Drop sets
365x0
315x1

Box squats
185x8

Notes: couldn't get out of the hole with 365lbs. Probably time to add assistance exercises and break up the reps into more sets.

Log 392

Deadlift
warm up
185x7
225x6
275x6
315x3

Drop sets
455x0
4105x2
365x0
315x0
275x8
225x9

Good mornings
75x10

Notes: ended up trying to progress a little earlier than I should have, and suffered.

Log 391

Bench press
warm up
bar x 7
95 x 7
135 x 7

work sets
225x2, 185x3
185x4, 135x6
185x3, 135x7

curls
40x6,35x1
35x12

Strict Press
105x8
105x8

Bent over rows
170x8
155x10

notes: Still not feeling all that great. Cut workout early to avoid injury.

Log 390

Squats
warm ups
135x7
185x6
225x6

Drop sets
315x7
275x7
225x7
185x4

Good mornings
65x10

Notes: Still feeling like garbage from illness. Walking through workout.

Log 389

Deadlift
warm up
185x6
225x5
275x5

drop sets
405x5
365x4
315x7
275x2

Good mornings
55x10

Log 388

Bench Press
Warp ups
bar x 7
95x7
135x7

work sets
185x9
185x6
185x5
185x5
185x5

Bent Over rows
165x10x4

curls
35x12
35x10
35x9
35x8

Strict Press
105x8
105x7

Good Mornings
bar x 10

Log 387

Squats
Warm ups
135x6
185x6
225x6

Drop Sets
315x6
275x6
225x8
185x5

415x3
275x6
225x8
185x8

Face pulls
40x3
50x7

Leg curls
40x24

Leg extensions
40x10

Log 386

Deadlift
185x6
225x6
275x5
315x5

Leg Press
270x20

Glute Ham Raise
6x BW
4x BW

notes: bad workout from stress related factors, and from pulled hamstring from earlier.

Log 384

Bench Press
bar x 7
95 x 7
135 x 6

185x8
185x6
185x4
185x3
185x4

DB curls:
35x10
35x10
35x10
35x7

Strict Press
105x6
105x6
105x5
105x7

Bent Over rows
165x10
165x9
165x9
165x8

Notes: Pulled left hamstring on bench.

Log 383

Squats
warm ups
135x6
185x6
225x5

Drop sets
315x5
75x5
225x8
185x8

315x1
275x6
225x6
185x11

Face pulls
110x9

Log 381

Deadlift
185x6
225x6
275x6
Drop sets
405x4
365x3
315x7
275x3

315x1
225x10

Leg Press
305x20

Shrugs
185x6

Log 380

Bench Press
Bar x11
95x6
135x6
185x5
185x3
185x4
185x2
135x10

DB Curls
35x10
35x7
35x7
25x5
25x5

Strict Press
105x5
105x5
105x5
105x5

Rows
160x8
160x10
160x8
160x6
160x6

Log 379

Deadlift

Warm ups
185x6
225x5
275x4
405x1 , set down silently

Squats
135x6
185x5
225x4

Drop sets
315x2
275x4
225x8
185x11

Due to time only did one drop set on squats. Did deadlift before squats. The silent deadlift was due to a call out on Reddit thinking it wasn't possible to set 4 plates down .

Log 377

Deadlift
Warm up
185x5
225x6
275x5

Drop sets
405x3
365x2
315x7
275x4

315x6
275x10

Leg press
300x20

LOG 376

Bench press
Warm ups
Bar x 8
95x6

Drop sets
185x6
135x13

205x1
155x8
135x9

Lateral raises
30x10
30x5
20x10

Rear lateral raises
30x10
30x5
30x10

Curls
35x10
35x6
30x8

Bent over rows
155x10
155x9
155x10
155x9
155x10

Close grip bench press
155x3
135x6

Notes: going to break from macroloading on bench, and advance by 20lbs each weight. If this doesn't work will go back to building volume with multiple sets of 18.

Log 374

Squat
Warm ups
Bar x (unknown reps, likely was messing with placement)
135x5
185x5
225x4

Drop sets
315x4
275x4
225x12
185x6

315x1
275x4
225x9
185x11

Strict press
85x11
85x10
85x5

Pull-ups
3, 1

Close grip pull-ups
2

Log 373

Deadlift

Warm up

185x5

225x6

275x5

Drop sets

405x2

365x1

315x7

275x5

315x4

275x6

225x5

300x17

Timed deadlift hold
225lbs for 21 seconds