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From woefully weak to unremarkably mediocre?

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NimbleIcon...07-09-2018 @ 10:32 
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woefully weak
Member 4748, 973 posts
SQ 157, BP 133, DL 247
537.0 kgs @ 104kgs UnEq
07.09.2018

Squat
140 x 1
150 x 1
160 x 1 PB

Bench
120 x 1
130 x 1 PB
135 x 1 PB

Deadlift (hook grip)
220 x 1
240 x 1 Hook grip PB
250 x 1 PB regardless
NimbleIcon...13-10-2018 @ 02:19 
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woefully weak
Member 4748, 973 posts
SQ 157, BP 133, DL 247
537.0 kgs @ 104kgs UnEq
First session back after about a month off.

1. Seated DB GMs 17.5/s 3 x 8
2. Barbell Row. 50kg Fat gripz x 12, normal (close grip) x 6. 10, 4. 8, 4.
3. Lat pull down, rope. 30 x 12, 10, 8.
4. Cable upright face pull 20 x 13, 10, 10.
5. Lateral raise machine. Empty x 10,9,8
6. Paused strict press. 40kg x 8, 8, 6
7. Machine press (slight incline) 30kg of plates. X 11, 10,
8. Paused Bench press 60 x 8,6,6
9. Machine flys, strict 7 x 8,7,6
10. Cable push down/DB curl superset. 20/10kg/side. 17,8,9,6,7,5
11. Spider curls x 3 sets

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