#### Joe Fraser

##### Level 3 Valued Member

**Monday 6/3/2019**

__Bench__

warmups: 45lbs x 5, 95lbs x 5, 135lbs x 2

work sets: 170lbs 2 x 5, 170lbs 1x 7 (AMRAP set)

__Squat__

warmups: 45lbs x 5, 135lbs x 5, 185lbs x 3, 225lbs x 2

work sets: 255lbs 3 x 5

__Deadlift__

warmups: 135lbs x 5

work sets: 230 2 x 1, 135lbs x 4, 135lbs x 5

(I was going for 5 on the 230lb set)

__Seated Cable Rows__

warmups: 100lbs x 5

work sets: 160lbs 2 x 5

__Lying Triceps Extension__

work sets: 70lbs 2 x 5

5lb PR for reps on the bench and squats. I'm pretty happy about that. I am getting down on my deadlifts though. I don't know if I just suck at them or doing them after squats should result in a 20% drop in what I can do. Kind of lost on these. I'm gonna start doing a two sets every work out (3x a week) until I gain some traction.

**Wednesday 6/5/2019**

__OHP__

warmup sets: 45lbs x 5, 70lbs x 5

work sets: 110lbs 3 x 5

__Squats__

warm up sets: 45lbs x 5, 135lbs x 5, 185lbs x 3, 225lbs x 2

work sets: 260lbs 3 x 5

__Deadlifts__

135lbs x 5, 225lbs x 1, 185lbs 2 x 5

(I was going for 225lbs x 5)

__Dips__

2 x 5

__Pullups assisted with orange band__

1 x 7, 1 x 8

Total grind on the OHP. I may have to move to 2.5lb jumps pet session now. Reached another 5lb PR 5RM on squats. I'll keep adding 5lbs a workout for now.

Deadlifts...uhhhggg.

Working on depth on the dips. I need to get down about another inch.