Bench Press
135x10
155x8
185x5
205x2
210x6
225x2
Felt weak.

Rafter Chin-ups
BWx8
25x6
45x4x(3x2) cluster, 10 sec
25x10

CG Bench Press
185x4x8

Barbell Curl
95x12+6+3 RP

Front Squat
135x5
155x5
185x5
205x5x5

Romanian Deadlift
225x3x8

Nat GHR
2x3 hurt my knees

Bench Press
135x10
155x8
185x5
205x9
225x3
185x10

Dips
55x3x8

Rafter Chin-ups
BWx8
25x6
45x2+2+2 cluster, 10 sec
45x2+2+2 cluster, 10 sec
45x2+2+1 cluster, 10 sec
45x2+1+1 cluster, 10 sec
25x8

Floor Triceps Extensions
90x7/7/5

Push-ups
45x18
no rest
BWx12

Deadlift
135x10
205x5
255x5
255x5
275x3
300x8 strapless overhand grip
300x8 straps
300x8 straps

Front Squat
205x5
too tired

Bench Press
135x10
155x8
185x5
205x2
225x1
245x1 PR
205x7

Incline Bench Press
155x10/9/8

Pull-up
BWx8/8
10x7/6
Chin-ups
25x7/6
BWx12

Barbell Curl
105x6
Hurt my forearms too much.

Front Squat
135x8
155x6
185x6
205x5
225x3
245x1
255x0
205x3- tendon

Barbell Hack Squat
135x10
185x10
185x10

Natural GHR
6x4

Rigged One-Legged Seated Calf Raise
80x20
Experiment...it sucked.

CG Bench Press
135x10
155x8
185x8
205x5
205x5
185x8

Dips
55x7
45x7+4+3

Chin-ups
BWx8
10x8
25x6
45x4+1+1
25x7

Barbell Curl
95x8
115x4
105x9+4+2 RP
The RP sets were heavily cheated, with slow eccentrics (almost completely cheated concentrics)

Weighted Push-ups
45x18
45x8 (close stance)

Was going to do legs today but didn't get around to it. Then it got later and I was bored and so decided to do a simple arm-centric workout. I wanted to give legs plenty of time and effort tomorrow.

a) Bench Press
135x8
155x8
185x5
205x8
225x3 PR
185x10

b) Dips
55x8/7/7

c) Rafter Chin-ups
BWx8
25x7 (grip)
35x6
45x2+2+2+1 cluster
25x7

d1) Floor Triceps Extensions
85x9/8/8

d2) Lateral Raises
20x2x20

e) Barbell Curls
105x9+3+2 RP
105x4

Bench keeps progressing nicely...I hope it keeps going.

Squat
135x5
185x5
225x3
255x1
275x1
300x0
300x0
285x1 PR
255x4
255x1
255x1

a1) Deadlift
135x2x5
185x5
205x5
225x3x5

b1) Bench Press
135x8
155x8
185x5
205x3
225x2
225x4x1
185x10
~30 sec rest between the singles

c1) Pull-ups (wide)
BWx2x10
10x7/8

c2) Dips
45x3x8

d1) Floor Triceps Extensions
85x9/8/7

d2) One Arm DB Curl
36x12/10
(not enough weight)

e1) Lateral Raises
20x2x15

e2) Barbell Curl
95x10+4RP+4RP

Front Squat
135x5
155x5
185x3
205x6x4

Leg Curl
70x10
70x10 (thought I put on 90)
90x10
90x10

Oly Wt Swings
35x30

I didn't want to do any low back intensive exercises to make sure the front squats don't hurt my back. I kept getting an intense pressure in my head that was very uncomfortable...I've never felt like that lifting before. If the front squats don't irritate my back I'm going to start doing them exclusively for the near future...hopefully they'll make my weak core stronger.

Bench Press
135x10
155x8
185x8
205x7
225x2
185x8

Superset:
Chins
BWx8
25x8
25x7
25x6+1+1

Incline Bench
155x7 -CG
155x8
155x9
155x7

Superset:
Lying Triceps Extensions
75x11
85x8
85x6

DB Curl
36x7 <-one arm preacher
36x10<-one arm standing

Squat
135x8
185x5
205x3x10

Natural GHR
BWx8/4/4/4

Lunges
BWx2x10

Finally tried squatting again. Thankfully my lower back didn't blow out, though I did feel it a little. I went light and am going to ease myself back in. It's pretty sad that weight actually felt pretty heavy...I guess thats what happens when your weak to begin with and then don't squat for almost 2 weeks. Started doing sets of 4 in GHR for now so I can really concentrate on doing the slowest negative possible each rep. Lunges were just to see what form was like.

Bench Press
135x8
155x8
185x5
205x5
205x7x3

Dips
45x7/7/6
BWx12

Wide-Grip Pull-ups (rafter)
BWx8
25x3
This wasn't working well so I went to chins...the rafter set up is off.


Chin-ups (rafter)
35x5
45x3+1+1+1
BWx11/6

This f'in sucked. I fet really weak for some reason. My second set of bench with 205 I only got three reps then I couldn't get the bar off my chest...I was supposed to be going for 205x6x5. I don't know what the deal was. It might be from not squatting or deadlifting for over a week. We'll see once I start back (hopefully tomorrow).

Bulgarian Split Squat (holding oly plates)
BWx8
25x5x5

Natural GHR
4x8

This blows. I wanna squat and deadlift. This is the first attempted lower body workout since my lower back incident. I wanna give it at least another week before I attempt to squat anything...and then it'll probably be front squats for awhile. I feel the split squats differently on both sides...I hate them.