#Squat

• 135 x 10
• 185 x 5
• 205 x 5
• 225 x 5
• 245 x 5
• 275 x 3
• 295
• 245 x 5 x 2
• 245 x 3 x 2

#Incline Bench

• 95 x 10
• 135 x 5 x 3

#Plate-loaded Seated Calf Raises (Cybex Machine)

• 70 x 20
• 80 x 20
• 95 x 14
• 95 x 15 x 2

#Ez-bar Curl

• 50 x 10 x 2
• 40 x 15 x 3

#Cable Face Pull

• 60 x 15
• 80 x 15
• 90 x 15

#Cable Rope Triceps Extension

• 120 x 10 x 5
• 90 x 10

#Cable Rope Curl

• 100 x 10 x 5

#Cable Rope Overhead Triceps Extension

• 100 x 10 x 5

#Standing Calf Raise

• 210 x 10 x 2
• 180 x 10

#Leg Extension

• 85 x 10
• 100 x 10
• 115 x 10
• 130 x 10 x 3

#Rock Grip Pull-up

• BW x 10 x 3

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

• 190 x 10
• 190 x 10 x 4

#Stiff-legged Deadlift

• 135 x 10 x 5

#Leg Press

• 180 x 20
• 270 x 20
• 360 x 20 x 3

#Hip Abductor Machine

• 120 x 15 x 5

#Hip Adductor machine

• 190 x 15 x 3

#Wide Grip Pull-up

• BW x 10

Played basketball for 30 minutes

#Bench

• 135 x 10
• 185 x 5 x 5
• 185 x 6
• 185 x 5

#Deadlift

• 135 x 10
• 185 x 5
• 225 x 5
• 275 x 5
• 295 x 5
• 315 x 5 all beltless

#Leg Press

• 90 x 20
• 180 x 20
• 270 x 12
• 270 x 15 x 2

#Plate-loaded Seated Calf Raises (Cybex Machine)

• 45 x 20
• 90 x 15 x 3

#Cable Rope Overhead Triceps Extension

• 90 x 15 x 3

#Cable Rope Curl

• 90 x 15 x 3

Tonight was an experiment in feeling out my knee pain. I felt a little bit of knee pain when I pulled the deadlifts above 295lb, but they weren't too bad. Pulling 315lb beltless for 5 is technically a PR for me. Doing deadlifts beltlss was kind of interesting because I was really trying to focus on keeping my core tight instead of pushing my belly into the belt. I think it actually forced me to have better form. 'm going to give this a go nex week.

As for squat, I'm going try to replace it with other leg exerices. They're not nearly as good as squat that's for sure...

Morning weight: 145.5lb

• Deadlift: 1x10x135lb
• Deadlift: 1x5x185lb
• Deadlift: 1x5x225lb
• Deadlift: 1x5x275lb
• Deadlift: 1x5x315lb
• Deadlift: 1x5x335lb
• Deadlift: 1x1x335lb
• Deadlift: 3x5x315lb
• Deadlift: 1x4x315lb
• Deadlift: 4x5x275lb
• Standing Calf Raises: 3x10x150lb
• Standing Calf Raises: 3x20x150lb
• Ab machine: 3x20x155lb

Deadlift vol: 19,845 lb
Deadlift INOL: 3.380456349