October 4th and 5th

October 4th: Core:

• Mobility
• Planks:
• 1min 10 seconds
• 1min
• 1min
• Land mines (Bar+5kg)
• 4x8
• Pallof press with band:
• 3x12
• Single Arm OHP: @10kg
• 12
• 17 (my left side keeps collapsing here, something to note)
• 12
• Skull Crushers:
• 3x20x10kg

October 5th: Back

• Mobility
• Deadlifts:
• WU: 8x60kg, 3x80kg, 2x100kg, 1x110kg
• WS: 3x4x120kg
• BORs: @50kg
• 16
• 16
• 14
• (Above and below supersetted)
• Single arm rows:
• 3x10x25kg
• OHP:
• 3x10x30kg (failed rep 10 of set 3)
• Bent over rear flyes:
• 3x12x7.5kg
• Front raise:
• 3x10x7.5kg

Deadlifts killed me, reps 4 on sets two and three barely got up, really had to push through them. It's been noted I needed to keep my chest up more...Seeing as my 1rm was 115kg and 120kg for 3 sets of 4 is now my PB, it's not so bad. I will probably drop the weight to 110kg or 100kg next week, work on form and more reps hopefully.

All in all, a good week...I just need to keep hitting the pump barrier, and push through it.