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 

Squat

Squat 2 days ago.

165 paused

150 * 3 * 3 paused

Some rep work with 150

Press

Forgot to bring tights so press it is.

OHP

80 * 5/3*4

60 * 12 partials

Standing db press

25 * 12/12/9

These are killer. 

Arnold press SS seated laterals 

10 * 10/10 * 3

Standing Laterals

7.5 * 10 * 5

Rear delts flyes

6.25 * 10/20/15/20

Bench and arms

Pause bench

125 * 5/4/2 

TnG bench

120 * 4 * 6

Wide grip pause bench

100 * 5/110 * 5

Incline db bench

30 * 15/15/25

Chest flyes

40 * 12/47 * 12/54 * 8

Hammer SS bicep 

10 * 10/10 * 3

Preacher curl 

10 * 12 * 3

Barbell curl

20/25/30 * 8-12

Bench and arms

Pause bench 

122.5 * 5 * 2

TnG bench

120 * 4/115 * 4 * 5

Wide grip pause bench

100 * 6 * 2

Incline db bench

30 * 12 * 3

Machine flyes (3 count at top and bottom)

47 * 12 * 5

Hammer curl SS bicep curl

10 * 10 * 3

Preacher curl

10 * 10 * 3

Standing cable curl

3.75 * 12 * 3

Skull crushers

27 * 15/15/20

Triceps push down

16.75 * 20/20/30

Squat and Back

Squat 

152.5 * 5 * 5

Lats pull down

75 * 10 (felt form is not good)

65 * 10 * 5

Pull-ups 

Dead hang * 5 * 10

Back extension 

10 * 5 

Calve raises

10 * 5

Hardest session in a while. Need to train harder

OHP and bench

OHP 

60 * 5

80 * 6

90 * 1 (feels hard)

80 * 5/4/4/3

Bench press

120 * 3/5 paused

Incline db press (45degree)

25 * 12-15 * 5

Laterals

5 * 20 * 5

Dips

Bw * 10 * 5

Cardio 30 mins

Squat + back

Squat 

170 * 2 * 5

140 * 12

Weighted back extension 

80 * 5 * 5

Meadow row

20 * 10 * 3

T-Bar 

20/25/35 * 12 + one drop set

Cat Row

Stack * 12 * 2 + one set with extra weight 

Kroc row

40 * 10 * 3

Back + Arm hypertrophy split

Chest supported T bar row (wide grip)

10/20/30/35/40 * 12 rep + one drop set (40 * 12/35/30/20 * 5/10 * 10) 

Lats pull down (continuous tension)

80/90/100/110 * 12 

Cable row

80 * 15 * 3 (continuous tension) 

Meadow row

10/20 * 12-15 * 5

Tricep pushdown

15-20 * 5

Alternate bicep curl

10 * 10 * 3

Alternate hammer curl

10 * 10 * 3

Preacher curl (with slow negatives) 

6 * 10 * 3

Squat + bench training

Volume work for squat + "heavy" bench

Squat 

160 * 5/150 * 5 * 5

Bench

Comp grip 135 * 1 paused

Close grip 130 * 1 paused

Incline Db bench

30 * 12 * 4/ 30 * 15 * 1

Incline chest press machine

15 * 3 (continuous tension)

Bodyweight dips

10 * 5