A Twofer


Was rushing my balls off tonight, worked until 5 which means I was late to the party at the gym. I got there and did a few warmup sets and promptly just briefed up and did a few speed squat sets

351 x 3 x 2
390 something x 1 x 2

Deads with 170# of chain
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1

Lower back wasn’t feeling going any heavier, I need to get that mental block out of my system.


I decided that since my lower back is in need of more work, I just did a shitload of back work with my shoulder work.

My triceps are strong so they are getting minimal attention while I bring up the others.

Seated Military Press
135 x 10
185 x 10
185 x 15

Light band pullaparts
3 x 20

Reverse Grip Bent over rows
225 x 10
275 x 3 x 8

Bent over shrugs
225 x 10
315 x 3 x 10

4 x 6


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