Bench

Bench press

130/135 * 5

140 * 4

Slingshot

140 * 7/6

Triceps push down 

15/15

Close grip bench

60 * 30/30

80 * 15

90 * 12

Back accessories

Seal row

80 * 10 * 5 

Meadow row

20/25 * 10 * 5 per arm

Finger pull-ups 

5 * 8

Back extensions 

10 * 3

Bench press

Backlog post

Paused bench 

125/127.5/130 * 5 

TnG bench

120 * 4 * 4

Incline db

32 * 12 * 3

Machine flyes

12 * 3

Triceps push down 

20/10

Need to add in more triceps and arm work tmr. Weights here feels heavier than in SMU. 

Squat and deadlift

Pause squat 

170 * 3

180 * 1

185 * 1

180 * 1 * 2

Normal squat 

160 * 3/3/5

Deadlift

180 * 1 beltless

200 * 1 belted

180 * 1 * 4 belted

180 * 1 * 3 beltless 

200 * beltless

Pause squats and back

Pause squat 

Up to 170 * 1

Romain deadlift 

60 * 10 * 3

Seal row

60 * 10 * 2

80 * 5 * 2

60 * 10

Pull-ups 

100 in as short time as possible

Back extensions

60 * 5 * 3

Squat and incline bench

Pause Squat 

160 * 3

165 * 3

170 * 2/3

Normal squat 

140 * 8

180 * 1

Incline bench 

100 * 5

110 * 6

120 * 4

Deadlift + Back

Been slacking off back for a while. Gonna ramp it up again.

Deadlift 

180 * 1 * 6 

200 * 1

180 * 4 

Barbell row

100 * 5 * 5

Cat row

12-15 * 5

Pull-ups (neutral grip)

5 * 5

Weighted back extensions

100 * 5 * 5

10 * 3 bw

Today deadlift form is much better. Maybe cause my back is stronger