SQUAT
40kgx10
60kgx5
3x80kgx10
PRESS
40kgx10
50kgx5
2x67.5kgx4 PR PUSH PRESS
62.5kgx4
BB ROW
60kgx5
80kgx5
3x90kgx5 PR
DIPS
BWx10
BW+20kgx5
BW+35kgx4 PR
BWx15 Slow negatives
Awesome workout! Squats were easy but tiring as hell, and the form feels locked in now even after adding Mitch's comment straight from Commonwealth Gold medal winner Ben Turner ('Drop slow into the hole then accelerate right at the bottom to bounce out'). Push press just wouldn't go up on the 5th rep, tried twice but it wouldn't budge, will drop down to 2x3 next workout. 62kg.5x4 felt great considering how tired I was from the push presses. Finally reached my barbell row goal, so now I'll reset to do sets of 10 (probably 75kg). But the best part of the workout were the dips! Only aimed to get 3 on them, and then I get an extra bonus rep! 1.5xBWx5 dips here I come! So strange how much my dips are going up while my BW is going up, I'll never understand big weights.
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