Mucking around, not a bludger

[Qlder]

Saturday deadlifts and shoulders:

Deadlifts:
225 lb x 10
275 lb x 8
315 x 6
375 x 6
405 x 3
455 x 1

Seated barbell Shoulder press:
95 lb x 15
95 lb x 15
135 x 6
185 x 8
185 x 8
225 x 6
225 x 6

Standing military press:
95 x 15
135 x 10
135 x 8

[Idlehands]

smoke that. again with the beltless!

[Qlder]

Lol yeah I love deads, trying stay strong on em.

This week sone squats with volume:

Barbell Squats:
Warm up
10 x 225 lb
10 x 245 lb
10 x 275 lb
10 x 315 lb

Feel ready to go a bit heavier next time.

3 x 15 Rope triceps
3 x 15 straight bar triceps

Hammer curls ladder ( no break):
15 x 35
15 x 32.5
15 x 27.5
15 x 25
15 x 22.5
15 x 20

[Idlehands]

that's some volume jeeze

[Qlder]

Here’s a bit of bench:

Bench press
5 x 245 lb
5 x 265 lb
5 x 275 lb
5 x 285 lb
5 z 295 lb

Circuit x 5
Push-up x 10-15
Explosive med ball x 10

Circuit x 5
Band pull down x 20
Close grip pull down x 20
Bent over shrugs x 15

Ab work ..

[Idlehands]

Get that bench!

[Qlder]

Yep! Bit more bench this week

Saturday:

Circuit x 5
20 x barbell hip thrust (115)
Bike all out x 20 sec
10 x barbell hip thrust (115)
Bike all out x 10 sec

Circuit x 5
Sumo squat with kettle x 10 (120 lb)
Walking lunges w dumbbells x 20 (32lb)
Prowler x 20m

Circuit x 5
Pull ups x 10
Lay pull down x 10
Rope pull down x 10

Ab work, curls

Monday
Circuit x 4
Bench press x 3 (275, 295, 305, 315)
Med ball chest explosion x 5
Pushups x 10

Circuit x 4
Rear delt fly x 10 ( 17.5 lb)
Single arm dumbbell row x 10 each arm (100lb)
Dumbbell Shrugs x 10 (100lb)

Ab work