Tested 1RM in the big three:
Bench Press: 300
Squat: 395
Deadlift: 405
I was okay with this progress. I attempted 305 and couldn’t quite lock it out. Also tried pulling 425 and the bar didn’t budge. Going to reconsider training waves and may do a powerlifting meet in October, just for a bit of humble pie.
Inc. DB Bench @ 105 x 8, 3, 1
Inc. DB Fly @ 65 x 12
Iso Hammer Low Row @ 135 (side) x 20
Iso Hammer High Row @ 100 (side) x 21
Seated Military @ 155 x 10, 4, 2
Hammer Pulldown @ 135 (side) x 9, 4, 3
Weighted Dips @ 45 x 16, 9, 5
Squat @ 315 x 5
Leg Press @ 5 plates + 10 (side) x 30
Inc. DB Curl @ 55 x 10, 5, 3
Seated Leg Curl @ 150 x 12, 8, 5
Hammer Curl Bar @ 85 x 15
Flat DB Press @ 105 x 9, 5, 3
One Arm DB Row (with strap) @ 110 x 40
Smith Military @ 70 (side) x 12, 6, 3
Rack Chins @ 60 x 12, 6, 5
Close Grip Pin Press @ 275 x 7
Close Grip Push up x 50
Hack Squat @ 3 plates + 5 lbs (side) x 15
Back Squat @ 255 x 20
Barbell Curl @ 135 x 9, 4, 3
G/H Raise @ 25 (5 count negative) x 10
Donkey Calf @ 4 plates x 20 sec negative x 11
Fat Gripz Hammer Curl @ 50 x 10