12/20 Mah Fukin Squats...heavier focus

Box Jumps 3x5
Seated Box Jumps 3x5
The height was around 40" for both. Not very difficult but still taking my time on the height since I haven't consistently done them until recently. I'm really glad I've added these back in to my program.

Back Squats up to some heavy singles. No belt, knee sleeves on. These felt really good. Anyone who has  seen me squat knows the only thing deeper than my squats are my thoughts! I bury all of my squats.
5x1@445
5x3@385

I like to get some type of pull on my squat day so today I decided on barbell RDL. And I threw the leg curl in there cause I like isolating them and getting some extra work for them when I'm fatigued. I am really trying to bring them up. Everyone knows how crucial hammys are to squatting and pulling and overall manliness.
RDL 4x10@225

Leg Curl 4x10@80


12/21 End of the world push/pull....or to me just another Friday. If the world ended, centuries later they would have found my body underneath a barbell benching.

CG bench 3 second pause at the bottom 3x3@275
CG bench touch n go 3x5@245

Low pull row with rope attachment. Love these for increased range of motion.
4x12@150

Swiss Bar Incline Press
3x10@185 slow tempo

Assisted Pull ups
4x8

Pec Fly Machine. Working on that man cleavage. First time doing these in years.
3x10@100

Reverse Fly Machine
3x15@70

Face pulls
3x20

EZ bar Reverse Curls
4x10@70 slow tempo

DB hammer curl
3x10@45

Solid lifting both days. Very happy with my squats.