OHP/F.Squat/Seated Row
--/10xBW/--
10x20kg/5x20kg/10x40kg
5x35kg/5x35kg/10x40kg
5x48kg/5x48kg/10x40kg
3x48kg/3x48kg/10x40kg
3x48kg/5x48kg/10x40kg
10x30kg/--/10x40kg
8x30kg/--/10x40kg
--/3x70kg/--
Deadlift
10x70kg -- Today I deadlifted just wearing my socks, after spending the last couple months deadlifting in squat shoes (which technically would make them deficit deadlifts, ever so slighty). I quickly discovered that deadlifting in my shoes has either really taught me to pull back, or has made it harder to pull back (one or the other or some funky combination of both), because for the first couple reps I kept staggering backwards at the top.
5x100kg
2x130kg
5x140kg -- This was meant to be 145kg. Misloaded, which ultimately resulted in doing 1 more set than planned.
3x5x145kg
5x137.5kg
8x120kg
10x110kg -- My hamstrings have been happier with me than they are right now.
Plank/Glute Bridge
2x60sec/5 with 5sec hold
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