oly bar curl: worked up to 145x2x6
superset with reverse grip close bench: 225x2x6 These were super easy
Dips: bw x 2 x 6 superset with
bw extensions with safety bar from mono hooks: bw x 2 x 15
hammer curl: 60’s x 3 x10 triset with:
close grip supinated chins: bw x 3,2,2 triset with:
incline dumbbell curl: 25’s x 3 x 10
oly bar reverse curl: 45×20 mechanical dropset, did 20 more with regular grip
close grip bench: 95×40
That was pretty much all the arm bullshit I could handle.
This was squat day, so shit got real.
safety bar box squat to parallel: bar x 3, 95×1, 135×1, 185×1, 225×1, 275×1, 275x3x5 Again, these are 35 pounds heavier, so the top set was really about 310.
safety bar box squat to high box: top set weight (275/310, whatever, it was two plates and a quarter): x 30 reps. These sucked bad. The last ten reps were definitely a gut check.
safety bar dynamic lunge: bar + ten on each side x 2 x10 These also sucked.
I did a couple random shrugs:, one set of 15 with 100 lb dbells and a set of barbell shrugs with 225 and 275 for 15.