Getting strong in China

yesterday

pulldowns x 6 sets
rows x 6 sets
one arm lateral raises x 3 sets each arm
shrugs x 3 sets

Nice squatting

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 5
140 x 5
140 x 5

Incline
60 x 3
80 x 3
100 x 3
110 x 4

Hopefully i can get back to my best and beyond soon. I think my squat is my weakest lift and one that needs improving the most, so hopefully if i put the effort in it will improve.

Squat
60 x 3
80 x 3
100 x 1
115 x 3
130 x 1
145 x 5
145 x 5
145 x 5

The first set of 145 wasn't great form wise and felt harder than it should have been. The next two sets were better and felt somewhat easier.

Speed Deadlifts
60 x 3
100 x 3
140 x 3
140 x 3
140 x 3

I haven't deadlifted for such a long time so just aimed to lift some weight for some speed reps.

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 2 +130 x 5
130 x 5

4th set the bent bar was causing me problems. I racked it after 2 reps, got back under it and did another 5

Incline
60 x 3
80 x 3
80 x 8
65 x 5 speed reps. 5 sec pauses on chest

bent bar was awful, made pressing harder than it should have been. Last few days have been ill, so have not eaten as much food as i would have liked.

dips x 5
+25lbs x 5 very easy

cable crossovers x 3 sets

Speed squats
50 x 3
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

pulldowns x 3 sets
rows x 3 sets

Strict Press
bar x 3
40 x 5
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

lat raises x 3 sets each arm
rear delts x 3 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Incline
60 x 3
80 x 5
90 x 8
100 x 7
70 x 5 speed reps. 5 sec pauses on chest

flys x 3 sets

yesterday

Squat
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5

Squats didnt feel great today, not sure why

Speed Deadlift
60 x 3
100 x 3
100 x 3

Today

Strict press
bar x 5
40 x 5
60 x 3
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

curls x 3 sets
lat raises x 3 sets each arm
ez curls x 2 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Incline
60 x 3
80 x 3
100 x 3
110 x 5
70 x 5 speed reps. 5 sec pauses on chest

A shorter session than was planned due to having plans lol

The weight and reps felt more solid today

Deadlift
60 x 3
100 x 3
140 x 3
170 x 5

Speed squats
50 x 3
70 x 3
90 x 3

then the gym closed, thought it was open later than this

Strict press
40 x 3
60 x 3
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

rows x 6 sets
lat raises x 3 sets each arm
pulldowns x 3 sets
cable crossovers x 3 sets

Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

Incline
60 x 3
80 x 3
100 x 3
115 x 5
70 x 5 speed reps. 5 sec pauses on chest
75 x 5 speed reps. 5 sec pauses on chest

flys x 3 sets

yesterday

Strict press
40 x 3
60 x 3
74 x 5
74 x 5
74 x 5
74 x 5
74 x 5

lat raises x 3 sets each arm

left it there and went home because i started to feel sick