6 weeks out, Day 4, AM squats and bench press, PM deadlifts

Today was pretty tough.  Really felt some fatigue for the first time this morning when I squatted and bench pressed.  I think part of that was because my last bench press and squat session was just 10 hrs earlier.  And since I also bench pressed in the morning yesterday, I ended up bench pressing three times in a 24 hr period.  That was pushing it but I wanted to see how I would react.

In my evening session, instead of doing three sets of three with 505, I did singles with it instead.  The start of my deadlift needs work and I figured doing a bunch of "first reps" would be more helpful.  However, I wasn't able to do 9 singles, the 6th one grinded up so I stopped there.  6 singles is definitely harder for me than 3x3 with the same weight.


Squats:  135x5, 135x5, 225x5, low bar, 225x5, add belt, 295x3, 345x3, add wrist wraps, 365x3, 365x3, 365x3, 365x3

Bench Press:  all reps paused, 135x5, 135x5, 225x5, add wrist wraps, 265x5, 265x5


Deadlifts:  225x5, 315x3, add belt, 405x3, 455x3, 505x1x6 sets

Kirk shrugs:  275x6x3 sets

Weighted back extensions:  65x10x3 sets

Hoist crunch machine:  90x10, 90x8, 80x8, 80x8

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