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[Jiggly Puff]

45 deg hyper

beltless squat
95x...
135x5,5
185x3
225x3
275x3
315x3 x2
365x1
385x1
405x0 x2, first time i lost my tightness, second just didn't have it in me. missed both about half way up
315x3

zercher squats
225x5
275x5 x2
225x5

ab rollerx5 x4
yes and no machine 5 sets of 20ish

I've realized that my squat hasn't really been moving because i don't do enough squat accessories, I usually just jump over to deadlift accessories. I will start doing zercher squats or pause squats after my main squat movement on sundays.

[Jiggly Puff]

fg floor press
bar
95
135x8
175x6
215x6 x4

db press #80x10 x3

pullups,10,8,6
pushdowns and curls

back was shot from zercher squats, which means i need to do them more

[Jiggly Puff]

ME lower

block pulls
135x3
225x3
315x3
365x3
405x1
455x1
495x1
545x1
565x1 - 50lb pr
495x2 missed 3rd about half way

kb swings #85x12 x3
weighted sit ups #45x10 x4
45deg hyper w/a plate

[Jiggly Puff]

ME upper
close grip
135x10 x2
175x3
205x3
225x3
245x3
265x3
275x3
245x3

pause press
225x5 x2
185x6

CSR
115,125,135,125,115x8-12
lat pulldowns 3 sets
dipsx10 x2
lateral raises
curls

[Jiggly Puff]

box squat
bar
95
135x3 x2
185x3
225x3
255x3
285x5 x4

zercher squat
playing with a lower bar height
275x3 x2
225x3
raised it up one
225x5 x3

ab roller
good girl bad girls

[Jiggly Puff]

fg floor press
bar
95x10
135x10
185x5
230x5 x4

shoulder press #135x5,5,5,8
bb row
225x6 x2
245x6 x2

pullupsx10 x3

fg curls and tri ext.

[Jiggly Puff]

ME lower

Deficit pulls
135
225x3
275x3
315x3
365x3
405x3
455x3
475x3 20lb pr
495x1

pulldown abs #110x15 x4

help someone move this morning so i skipped the accessory work

[Jiggly Puff]

ME upper
incline press
bar
95
135x3
175x3
205x3
225x3
245x1
265x1
280x1
245x3
225x5 x2

dipsx6 x2
pullupsx10 x3
some pulldowns
rear delts, lateral raises and external rotators

[Jiggly Puff]

box squats
bar
95
135x5 x2
185x3
225x3
275x3
315x3
345x1
365x1
385x1
410x1
425x1 20lb pr
315x3

pause squats 225x5 x3
abs

felt good so I worked up to a single

[Jiggly Puff]

floor press
95x10
135x10
175x3
205x3
225x3
245x3
265x3
245x6

shrugs #245x12 x3
SOHP #155x6 x3
DB rows #110x10 x3

fg curls and tri. ext.

[Jiggly Puff]

deadlift
135
185z3
225z3
275x1
315x1
365x1
405x1
455x1
495x1
545x1
495x1

GMs
225x5 x2
185x8

ab rollerx6 x3

pause bench press
135x5
185x5 x4

felt crappy going in but i have a week and a half for a deload. Next time I lift will be in Portland