Bookends

14 August 2017

Deadlift 440 2s x 3, 420 2s x 3

Sumo deadlift 2s x 5

Bent-over row 2s x 5

Squat, light 3s x 5

One-arm DB row x 25 reps per arm


16 August 2017

SlingShot bench press 325x8, 315 2s x 8

T-bar row 12-10-8-6

Barbell extension 2s x 6-8

Incline bench press 3s x 5 - all with increased weight

Superset cheat curl + concentration curl x 4

Pushdowns 3s x 12


18 August 2017

Squat 445x5, 425 2s x 5, 405x5

Wraps and belt on the 445 set. Only belt on other three.

Paused squat 345x3, 375x3, 395x3

Stiff-legged deadlift 3s x 5

Hack squat 4s x 10-12


20 August 2017

Bench press 340 2s x 4, 320x4, 320x3

I had a strange dull ache in my forearms after these sets.

Paused bench press 295x3, 275x3

Pulldowns 10-8-6-5

Barbell extensions 2s x 6-8

Standing BTN press 135x5, 155x5, 165x5

Barbell curl 3s x 10

Preacher curl 3s x 6


21 August 2017

Deadlift 435x4, 415 2s x 4

Sumo DL 2s x 5

Bent-over row 2s x 5

Squat 3s x 5

One-arm DB row x 15 per arm