standing military press - 20kgx6, 20x6, 40x5, 45x3, 50x3, 64x5, 72x3, 80x3
wide grip pull up - BWx11, 8, 7, 6, 5
dip - BW+25x12, 12, 10, 10, 10
neck curl - 15kgx12, 12, 11
Really pumped on hitting 3 reps with 80 kilos. When I maxed out on my major lifts 3 weeks ago 80 was the heaviest single I could hit, and I knew I had more in me, it just didn't happen that day. Celebrated by doing hill sprints afterward. Let me begin by clarifying; I loathe running. That having been said, I don't hate sprinting quite as much as jogging, but it's still definitely on my shit list. I did 20 sprints up the hill, resting only as long as it took me to walk back down. After about 3 I was breathing pretty heavily. I know I've mentioned the hill before, but it was awhile ago and I don't feel like looking back to see what I said about it. I would estimate the length of the sprint at about 100-120 meters. The incline is probably about 15-20 degrees, quite steep when running up it.
deadlift - 70kgx5, 100x3, 120x3, 155x5, 175x3, 195x4
glute ham raise - BWx10, 8, 6, 4, 4
lunge - 65kgx10, 10, 8
hanging leg raise - BWx12, 12, 10
I had my friend with me again today. I think teaching him to deadlift was actually more difficult than teaching to squat. Getting him to learn so many different steps in such a short amount of time was a bit overwhelming for both of us. He's definitely already much more flexible in his hamstrings than he was when I taught him to squat, though, which is promising. Anyway, I felt really good about the deadlifts. I'm doing all of my training completely belt free now, and I'm enjoying it. Quads were noticeably fatigued today from the hill sprints yesterday. We had to cut our workout a bit short because my friend had a prior engagement, so no cardio today, but I think it was a good day in the gym overall.