Saturday 6/29/2019 Dumbbell Curls *to warm up biceps for the heavy bench press 9lbs x 25, 9lbs x 20 Bench warmups: 45lbs x 5, 135lbs x 5, 155lbs x 2, 175lbs x 1 work sets: 200lbs x 2, 200lbs 3 x 3 (PR) 12 second lockout hold at 250lbs This is my first set at 200lbs. It started off a bit rough. The bench had the Buddy Caps Bench Bar on it which is not what I usually use. It was thicker than the normal bar and I wasn't sure if it was regular weight. When my spotter handed it to me on my 1st set it twisted my wrists forward. The thickness was also difficult as I have small hands. I grabbed a different bar after the 1st set and it went much better. Google had nothing on this particular bar. Even on the Buddy Caps website. I'm trying the heavy lockout hold to prepare for heavier weights. I didn't feel like the bicep curls helped. I still felt tight on the lowering portion and had to lower slow. Squats warmups: 45lbs x 5, 135lbs x 5, 225lbs x 3 work sets: 265lbs 3 x 5 I'm back up to the weight I was at prior to deloading to work on depth. Barbell Row (from dead stop on the floor) 95lbs 3 x 5 1st time bringing these into the program. I decided to move deadlifts from 3x a week to 2x a week. Chinups Bodyweight x 3, x 2, x 3 I had some upperback/lat soreness the next day. Monday 7/1/2019 OHP warmups: 45lbs x 5, 70lbs x 5, 95lbs x 2, 115lbs x 1 work sets: 130lbs 2 x 3 (PR), 120lbs x 5, 115lbs x 5 My left shoulder still felt sore from the last bench session. Feels hard. It's probably just doms, it doesn't feel injured. I didn't have the energy to push through 5 sets of 3 at the 130lbs do I did since back off sets. Squats warmups: 45lbs x 5, 135lbs x 5, 225lbs x 2 work sets: 270lbs 3 x 5 (PR) I bought some 7" running shorts as I didn't like how my prior shorts would get caught on my knees when I squat. I was better on depth but it probably wasn't the shorts. These were a grind but I finished them and made depth. The classes on the other side of the gym as all turned to watch. It must have been exciting. I decided not to worry about making it back up and if I get stuck I can just dump the bar forward. This helped me tremendously with getting down all the way. Deadlifts warmups: 185lbs x 3, 225lbs x 1 work sets: 265lbs 2 x 3 (PR) Chinups Bodyweight 3 x 2 Bicep Curls 50lbs x 8 I'm hoping the bicep curls will help with building the strength needed for the chinups.