Bench
Worked up to 165 x 1
Deloaded to 155 for 5 x 2
Cut it there. Between shoulder pain and frustration (and cutting it close to bedtime), I headed home.
Deadlifts
Worked up to 315. Stayed there to work on technique. Deadlifts have felt off. Overthinking could be part of it. Trying to figure out my leverages and where I can pull efficiently and effectively. (10 x 1)
[youtube=https://www.youtube.com/watch?v=sjWQJhMcLS0]
Suitcase swings 4 x 15 (light). I used 44lb fatbells last week and the next day my traps were on fire- felt like I had no neck for a few days.
Banded RDL's with 44lb fatbell 3 x 10
[youtube=https://www.youtube.com/watch?v=GQeLZsA6TE8]
Good mornings against bands 5 x 10
[youtube=https://www.youtube.com/watch?v=QBtmYq3RmlM]
Abs
Extra Assistance Day
Bench - close/wide grip
warmed up with the bar for 2 x 10, 75lbs x 8, 95lbs x 8
95lbs (wide with pause) 3 x 8
95lbs (close with pause) 3 x 8
No weight (55lb bar) did JM presses for 3 x 8
[youtube=https://www.youtube.com/watch?v=ibMDjAnFal8]
Fatbell grip variation of a JM press - extensions targeting the lower triceps and strengthens lockout for various movements - 4 x 8 with 18lb fatbells (inspired by Laura Phelps)
[youtube=https://www.youtube.com/watch?v=LZvc3op9vik]
Lat Raises (10lbs) x 50
Front raises (10lbs) x 50
Rear delts with mini red bands x 50 each
Squats
15 minute mobility/warm up
Warm up with the bar for 2 x 5 (60 lb bar) nd worked my way up to singles
290 x 1, 310 x 1, 340 x 1
[youtube=https://www.youtube.com/watch?v=zNvY0vZI9LA]
Threw on reverse bands 370 x 2, 390 x 1
[youtube=https://www.youtube.com/watch?v=reBUdXP-r7U]
Pause squats 3 x 3 (155lbs)
Good mornings with SSB bar 3 x 20
GHRs 3 x 10
TKEs 3 x 10 each leg
Seated ham curls with red mini bands 3 x 15 each leg