LEGS! squats:135x15x1
315x12x1
405x12x1
hack squats: (THE COMBINATION OF THESE TWO IS A PROVEN LEG COMBO! FUCK THE LEG PRESS!!!)
4platesx10x1 warmup and to the floor.
8platesx10x1
10platesx10x1
12platesx4x1 YIKES! I got stuck at the bottom and had to worm my way out of it BUT managed to add 2 more plates to this exercise!
Rack deads: same situation as always...last pin setting with plates 6inch off the floor.
135x15x1
315x10x1
405x5x1 (jumper set to prep my body for 500)
500x10x1 strapped in on pull number 6!!! WTG GRIP TRAINING I'm more proud of this lift than any of the others...
565x6x1
BECAUSE I'm having to go out of town tomorrow, I did both legs AND back today and am taking tomorrow and my usual rest day off to recoup...
BACK!
lat pull downs:160x15x1 for a good slow warmup
265x8x1 2 MORE FOR THE ENTIRE STACK BABY!
265x5x1 same progression as when I moved from 240 to 250. My back has proven itself to adapt to new exercises QUICKLY as this exercise is showing and so do the others.
bent over barbell rows:135x15x1
225x10x1
315x6x1 I love being on and I love eating carbs!!!
hammer strength seated rows: unilaterally
2 plates per side x10x1
6 plates per side x8x2 back to where I was last year! LOVE throwing that extra plate in there and watching peoples jaws drop. I might not be impressively large but FUCK I LOVE BEING STRONG!
BICEPSincline dumbbell curls supersetted with high cable curls:
45lb dumbbells x10x1 then to 80lbs per sidex10x1
45lb dumbbells x8+1 rp then to 100lbs per sidex10x1
45lb dumbbellsx5 then to 110lbs per sidex8x1
PUMPED THE FUCK UP!
after all this I still didn't want to neglect the traps...
TRAPSkazmaier shrugs:
315x30x1 10 reps super wide grip, 10 reps medium grip, 10 reps narrow grip... I did these when I did back instead of the usual after legs so I didn't take away from today's back day.