Max 11/1 Bench

Bench Press singles (weight@difficulty)

205@7

220@8.5

230@10-

230@10 (changed up my lockout for next 3, thanks to Nick for the tipz)

225@9

230@9+

235@10

240 is my current PR. The tip I got from Nick was: when the lockout gets really tough (around 3 board) start flaring my elbows. The elbows don't really flare, but it activates a LOT more of my tricep. The reps went from being a breeze off the chest and impossible to lockout to being difficult but doable the whole way through, with more weight, even at the end of the singles. If I hadn't done 6 singles first, maybe I could've matched the 240.

Paws Bench

185x3

190 2x3

Dat lockout. Skipped Pendlay rows due to personal problems.

Pullups

3x5@25 extra

Most of the rep is fine, but the VERY top is really hard as the sets wear on. More explosion perhaps?

Dips

1x5@45 extra

2x5@55 extra

SUCH a good chest exercise, wish we did it more.

Shrugs

315x8

365x8

365x5 2 sets

Grip was the limiting factor.

Overall a good workout, finished off with oatloads of foam rolling. I think the hip is doing a LOT better, it's pain-free even during bodyweight squats, if there's still no pain tomorrow I'll do some squats with the bar and start my road to recovery.