Bench press
Up to 335 x 1

225 x 14, 10, 15
185 x 13

Pull-ups
10, 12, 12
90 x 8, 7

Push-ups, curls

Deadlift
Up to 570 x 1 (PR)

 

SSB squats
150 x 3 x 30

Dumbbell lunges, leg curls

Bench press
Up to 315 x 5
Only intended to do a cautious single and it felt stupid light. If my shoulder was healthy I could have easily done another. Probably a stupid move but it did wonders for morale. All that time of holding back hasn't hurt my bench at all.

225 x 17, 15, 12

Pull-ups
15, 15
90 x 8, 8, 10

Skullcrushers
50s x 8, 8

Band pressdowns, Behind-the-neck press, curls

My shoulder hurts a little more than it should now, but it's from grinding out some last reps on the 225 rather than the 315. Gotta remember to stop when the bar speed slows.

SSB squats
350 x 5
400 x 3
445 x 1

320 x 4 x 10

Walking lunges
50s x ?

Band leg curls

Legs felt shaky last week and this from RE squats.

Strict press
190 x 5
217.5 x 3
245 x 1

175 x 10, 10, 5

Lying dumbbell rows
125s x 10, 10, 10, 12, 12

Push-ups and curls

Deadlift
555 x 1 (PR)
I've only deadlifted 600 with tires so this was a big step forward for me. I have the back strength, it's just been keeping things tight when past a certain depth that I've always struggled with. I'm thinking I'm going to go for 570 next time, and in general just seeing what my current limit is before resetting my cycle with the mats.

After work:

SSB squats
150 x 30, 30, 30

Band leg curls

Planks and reverse crunches

Bench press
Up to 275 x 6

225 x 15
185 x 16, 12

Pull-ups
15, 15
90 x 8, 8, 8

Skullcrushers, curls, rear-delts

Had a massive birthday feast afterwards at a fine German restaurant courtesy of my coworker's treat, along with cake and ice cream for dessert. Had a Quest bar while out drinking later.

 Strict press
180 x 3
205 x 3
235 x 3
Damn, I should take a week off more often. I failed to record what happened here last week but I couldn't even get a single rep of this last time.

175 x 10, 8, 8

Behind-the-neck press
135 x 10

Lying dumbbell rows
125s x 10, 10, 10, 10, 10

Bench push-ups
35, 35, 25

Keg curls
160 x 15, 15

Dumbbell curls
50s x 12

Currently on the second to last day of a five-day visit with my girlfriend. On the first day before she arrived I did a full-body workout consisting of SSB squats to start with (320x3x10), then bench pressing up to 275x6, stopping before the bar speed slowed down. Accessory work went great. I was able to bench 225x15 with no pain for a set before stripping down to 185 and then 135, finishing up with behind-the-neck presses and curls.

We might hit up the dinky hotel gym for fun (they don't even have dumbbells), but if we don't get around to it I'll be fine until Wednesday when I can lift after work.

Squats
300 x 5
350 x 5
395 x 9

320 x 3 x 8

Dumbbell lunges
50s x 20

Neck crunches

Reverse crunches

Friend in San Francisco had to cancel lunch date today due to feeling sick so I have ample time to do some cardio and yoga.