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Monday, October 9, 2017

Checking In After a Month

8 October 2017

Bench press 300 2s x 4, 320x3, 330x2, 255x8

Close stance squat 275-315 x 4-5 sets, 335x3.

Pulldowns 10-10-8-5

Did these three exercises in a circuit. Bench press and pulldowns felt OK. I was weak on the bench but am expecting to regain strength fast. On the pulldowns I was stronger than before the layoff - another testament to the benefits of cable pulling.

Squats felt terrible, as expected, and my legs were sore as hell afterward. I'll squat again (light) tomorrow after deadlifts, and heavy on Thursday or Friday. Should be fun.

One-arm DB press 60 lbs. x 7, x 4

This is my new go-to exercise for shoulders. Will do DB presses on my raw bench press day and my usual BTN presses on SlingShot bench day.

Barbell curl 1s x 10, 3s x 8

Barbell extensions 3s x 8

Pushdowns 3s x 10

DB curls 2s x 8

9 October 2017

Deadlift 385x5, 405x3, 415x3, 425x3, 435x3, 365x3

This was very tough due to abovementioned leg soreness. But otherwise it felt fine - had I been less sore, I probably could have done 445 or 455x3. Which is more or less where I was before the layoff.

Bent-over row 2s x 5 - no strength lost here

Squat, light 3s x 5

Leg curl x 20, x 10

Adductor/abductor machine x 20 each

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