weight: 105.75 kg
bench press - 45x10 65x10 95x10 135x10x3
incline dumbbell press - 40x12x3 10x2
dumbbell row - 40x10 60x10x5
Went into the gym the next day to squat. Did my warm up sets and got into my work sets. On my first work set, I started to feel a twinge in my lower back at the bottom of the lift, so after 5 reps I decided to walk away. I've learned the hard way not to push through that. My back ended up tightening up more and more over the next hour or so, to a point that was pretty painful, so I decided to take the next week off and just let it heal.
weight: 106.75 kg
standing barbell military press - 20kgx10 25x8 30x6 35x4 40x10x2 7
parallel bar dip - bodyweightx6 5x3
cat back lat pulldown - 120x10 150x10 140x10 130x9
Went for a run right before the gym and was pretty worn out. I was nervous about trying regular dips, but they felt pretty alright. Cat back lat pulldowns are something I saw on Brandon Lilly's (inventor of the cube method) youtube channel, and thought I'd give them a try. http://www.youtube.com/watch?v=mk5rk1pW1ek
. My lats are sore as hell today from them.
weight: 107.15 kg
deadlift - 20kgx10 50x10 70x5 100x5 140x5
hyperextension - bodyweightx15x3
hanging leg raise - bodyweightx8x2
standing cable crunch - 120x15x3
reverse hyperextension - bodyweightx15x3
I was nervous about deadlifting after my lower back twinge a little over a week ago, but it went fine. I didn't want to push my luck with good mornings, like I would normally do, so I went with hypers instead, and actually got a great pump in my lower back. I wasn't really feeling the hanging leg raises in my abs, so I switched up the exercise. Finished off with reverse hypers as a safety measure.