Adarq.org

Oh strict press to 185x3 then 205x1
135-155-170.....205
Then 44 reps of 135 in 5 min AMRAP

Then basic shit like side raises n triceps

No cardio, treadmill looked miserable and they had buckets n shit on the track.

Deadlift, triples to 275 then singles to 335
135-165-185-215-225-255-275-300-335x6-350x1
So I widened my stance on 350 and it felt horrible lol

Rdl: 225x5-255x5-275x5

DB rdl: 100x10
125x2x5
Knurling tore up my hand
Dead hangs first round was 43 seconds then the other 2 we're shit.  Ordered the gymnastics grips cuz my grip isn't failing me it's just tearing up my hand.
Lat pulldowns
Biceps.

20 min jog

Squat with green bands: tension is idk, pretty hard to get it on the bar.
Triples with a pin pause to 225
Right quad started to act up like it wanted to cramp
Switched to regular: up to 275x1

Leg press:3x10
Leg curls: 3x10
DB deadlift: 60x10-100x10-115x10-125x10
Max dead hangsx3

I might join a new gym, I'm getting sick of this shit.

There's 2 racks in the gym, 1 guy was squatting and a girl in the other was doing a giant set with bent over rows, t bar rows, lat pulldown and talking to people all over the gym.  Normally I'd take it over but the chick who runs the gym is in here and they are friends.  How people like that can be so fucking stupid is beyond me.

There's a new powerhouse gym that's a lot better and I get a discount cuz of where I work is a good option.

Anyway
Standing strict db press: up to 75sx5
Then side raises n front raises with cable rear flyes with rotators and a run

Idk I'm pretty pissed off so I'm just going to leave.

Where I do my tabata work was locked

20 min jog
Deadlift: hard time getting any pchain activation, felt super weak. 
Squats same deal
Pendley rows up to 185
Dead hangs for 3 sets of 40 secondsx2 then 28 the last set
Hammy work.

Pretty piss poor of a week.

20 min jog
Up to 3x3@165 for strict oh press
Felt fatigued today.  It was warm yesterday then rained and got cold so I woke up feeling shitty.
5 min AMRAP oh press@95lbs
Total: 90
I rushed too much, if I did 5s at an even pace I would have hit 100.

Gonna hit shoulders n Tris til noon then I'm out.

10 min bike: treadmills were taken up and had a feeling the people who fart fuck around on the squat racks were gonna be in soon. Sure enough on my warm ups they showed up.

Strict oh press: 95-115-135-155-175-185-195-205
Early weights were 8 to 10 then 155 to 185 was triples then 205 was a single
5 min AMRAP: OH PRESS@135X53

DB STRICT PRESS: Palms facing each other up to 60sx8
Then a bunch of db work and cable work ending with triceps.