SQUAT
Barx15
40kgx10
50kgx5
60kgx5
70kgx5
85kgx5
95kgx5
NOTES: These felt awesome, speed was sick and setup was tight. I reckon I had over 10 in me easy. Remember to focus on keeping back angle constant through the sticking point.
BENCH
Barx15
40kgx5
50kgx5
60kgx5
67.5kgx5
75kgx5
NOTES: My right pec was actually bothering me a bit, not in an injured way but it was sore. Still, these were a little grindy but probably could have continued to push another 3 at the exact same speed as the 5th.
PENDLAY ROW
40kgx5
45kgx5
50kgx5
57.5kgx5
65kgx5 PR
NOTES: Yes this is a PR, despite the fact that I have done 3x90kgx5 PR on a normal bent over row from the hang position. Pulling from the floor and involving the posterior chain makes the lift a lot more like a deadlift, making me focus on keeping my back tight and pulling with the arms purely.
INCLINE FLYES
18.5kgx12 PR
18.5kgx10
18.5kgx10
NOTES: These give me the best chest pump I've ever known, I'm just going to continue doing these as accessory every time I bench imo.
WORKOUT NOTES: This was an awesome workout. I finished it in about 30 minutes, flew the squat sets in 10 minutes. Every exercise was on the money, even benching with a sore pec. I'm really looking forward to my next workout, which will be 125kgx5 deadlift, 52.5kgx5 OHP, some recovery squats (2x70kgx5) and then some shoulder accessory work with upright rows and maybe some dumbbell overhead press.
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