105 x 5 @ 8-
125 x 5 @ 10-
125 x 5 @ 10-
125 x 5 @ 10
Seated Dumbbell Shoulder Press (same ROM as standing pin press)
55's x 8
60's x 8 PR
Pause Bench (with 3 second Chase count)
155 x 5 @ 9
175 x 3 @ 10-
Low Cable Row
180 x 8
210 x 8
240 x 8
270 x 6
300 x 3 PR this was the entire stack. getting into the starting position felt like a heavy deadlift
Pull Ups / Dips superset
BW + 45 x 5,5,5 / 8,12,10 (pull ups were dead hang)
Hammer Curls
35's x 8 x 3
Abs
Triceps Pushdowns
130 x 10 x 2
Shrugs (because friends were doing them. super hard after shrugs and deadlifts)
275 x 10 hook grip
315 x 6 hook grip
405 x 10 straps
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