^ My favorite is straight singles. Reps over 3 are kinda new to me, maybe I should try ramping.
Med ball throws
Bench - 180 x 3, 180 x 2 plus 1 assisted. Oh well. 155 x 3, 135 x 3 to work on technique. I'm slowly getting more stable and used to the motor pattern and thus faster.
Close grip (tucked elbows, hands right at the smooth with thumbs over into it) - 135 x 5, 155 x 5, 155 x 5, 155 x 4, 165 x 1 (not too heavy, just to reinforce tucked elbows, breaking the bar)
Dips (doing my best to stay upright and focus on my triceps. HUGE ego-killer) - BW x 5, 25 plate x 5 x mid (often to failure), last set I rest paused some more out then went to BW x failure. Had to do these kinda slow to fight the chest-dominant motor pattern that I'm used to (and have used far more weight with rghghg)
Cordova extensions (both arms though) - 30, 40, 50, 60, 60, 60 x mid, drop set with 10-20 second holds at the last few stages. felt gooood.
...and I have absolutely no problem feeling my pecs. lol.
Dragging ass all day, I just wanted to sleep. Probably cause I was working on my goddamn psychology paper til 3:30 last night and have been well under maintenance calories the last 3 days.
Tried to wake up with a neural charge session after my stretching/warmup. Kinda worked, then I did some hang snatches. had to keep the weight farther down than usual to keep them fast.
Oly squat - worked up to a not too slow single at 295. The most weight I've ever oly squatted, though not progression according to calculation. It was the best I could do for today though.
High bar squat from pins about 2 inches above bottom position. Very nasty position to get out of. Got 275 well off the pins with the help of Meshuggah but rocked forward and lost it. ran out of time and the gym closed, so I couldn't try again or do assistance work.
Saturday - The gym building decided to host a fancy ass dinner without telling anyone of the change in hours. I kinda need the break anyway as I still have a pretty big food and sleep deficit to make up.
If they're open tomorrow I'll squat again cause I'm OHPing again on Monday.