SQUAT
Barx10
40kgx5
60kgx5
70kgx5
85kgx5
95kgx5
105kgx3
85kgx8
NOTES: 85kg was slow but the sets after that were locked in and easy, need to focus on keeping that right knee in check.
BENCH
Barx15
40kgx5
50kgx5
60kgx5
70kgx5
82.5kgx3
60kgx8
NOTES: These were all over the place, rushed through the sets and didn't get a strong bar path. Need to keep cueing myself that the bar is a wall.
PENDLAY ROW
40kgx5
50kgx5
60kgx5
67.5kgx5
75kgx3 PR
60kgx8
NOTES: Poor effort, I need more rest between sets to be able to smash them out properly with good speed.
INCLINE DB BENCH
28.5kgx10 PR
28.5kgx10 PR
28.5kgx10 PR
NOTES: These were really tough, first set wasn't bad but the last set was a struggle from rep 4. Managed to grind it out, good improvement on these since I started at 28.5kgx6 just a few weeks ago.
WORKOUT NOTES: This was a successful workout that could have gone much smoother if I had a tad more energy and didn't rush it. I'm a little worried about how hard benching was, but I also tend to think I was just didn't approach it in the right way and so it messed with my strength. The golden advice from this workout is to rest more I think, I run through the warm up sets on most exercises in under 10 minutes, and only resting 2 minutes before top sets. Need to eat a lot today and tomorrow and smash the 'heavy' day on Thursday.
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