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Powerlifting Journey

8/21/13
week 20 day 2

bench
95x5x2
135x5
205x5x5
245x5
265x3
285x1

done. i had to run off to go study x ray positions which is really easy but just takes a long time to memorize. i was going to switch everything to thursday but my final was ridiculous and no better place to unwind than under some iron.
 
8/23/13
week 20 day 3

box jump
bwx3x2
15kgx3x4

squat
135x5
225x5
315x5
405x5x3
reverse light band
495x1
515x1x2
495x1x2

pause yoke squat
114kgx3x3

yoke good morning
44kgx10x3

i had my 9th final yesterday, finally done with finals this go around. thankfully my finance decided we should get up and volunteer at something today so i didn't have to sleep in lol. the workout went good. i hit what i wanted to hit and my depth was great, i buried all of them. tomorrow i'm hoping to get a lot of upper body work in and make up for Wednesday
 
8/24/13
week 20 day 4

wide grip bench
95x5x2
135x5
205x5x5

sn grip behind the neck press 95x10
dipsx10
sn grip behind the neck press 95x10
dipsx10
sn grip behind the neck press 95x10
dipsx10
press 95x10
dipsx10
press 95x10
dipsx10

pull ups
45x5x3

db row
100x20
100x35

db curl
30x15x2

i got all the work in that i wanted. the wide grip bench felt a little heavier than i thought it would but it went well. i have a short break now so i'm hoping to hit my abs hard for a couple weeks.
 
8/26/13
week 21 day 1

deadlift(kg)
70x5x2
120x3x3
175x5
185x5
195x5

squat(kg)
70x5
120x3
135x5x10
pause squat
135x2x5

front squat
70x10x3

standing pully abs
60lbsx15x3

i decided my work capacity is terrible so i'm going to try to raise it up on mondays. my hamstrings were a fairly tired after the deadlifts but they are still going well, none of them are slow or have any sticking point show up yet so i'm happy with them. the squats were good strength wise but i did them all with fairly little rest and my lungs were hating me. i'm pretty sure i'll be much more sore than normal tomorrow. my SI joint is doing well, it only acted up a little with the pause squats when i let my arch slip a little.
 
8/28/13
week 21 day 2

bench
95x5x2
135x5
215x5x5
255x5
275x5

A1:dips 45x5x3, bwx10x3
A2: lat pull down 180x5x3, 90x10x3

straight arm lat pull down 25x15x3

abs

the bench felt like a ton from the bar on up. i had been settling into the weight as it got heavier but this workout it just wasn't happening. the plan was to go for 275x5 and i like sticking to plans so i went for it and got it for a 5lbs rep max. my lats are really weak apparently so off the chest is terrible, so i threw in some more lat work. hopefully i can keep up with it. i did some ab stuff and called it good.
 
8/30/13
week 21 day 3

box jump
bwx3x2
20kgx3
25kgx3x2

squat
135x5
225x5
315x5
405x1
425x5x2
385+120chainsx1, 3x3
405+120chainx1x2

yoke walk
385 not sure how far i don't have it measured, i just walk until i'm tired then stop and then do it again

hanging leg rise 15x4

it was 100 outside today and the gym doesn't have a/c. i was dripping by 315. i'm trying to hit my squats a little heavier for a bit. the 425 was really hard but not as bad as i thought it was going to be. i went with chains for overload just because its a pain to get the bands set up right. the 385 felt good heavy but not bad. i decided to try some rest pause with a little heavier weight, only got two, not sure if it counts lol.
 
8/31/13
week 21 day 4

wide bench
95x5x2
135x5
185x3
225x3x5

log press
90lbs log+20kgx5x4

lat pull down
185x5x4
drop set 185x5, 160x5, 135x5, 90x10

sliding planks 2x10

i was very hot again in the gym. but i didn't do to much, just enough to have enough done. we're moving into a new apartment and of course they have to be giant @ss hats, we fill out everything we need to and bring everything we need to then they have just one more thing they need and one more thing to fill out one more little fee and again and again
 
9/3/13
week 22 day 1

dl (kg)
70x5x2
120x3x3
160x3
185x3
195x3
205x3

squat (kg)
70x5
135x6x10

fs (kg)
80x8x3

unilateral farmer walk
110 for idk how much distance or time

this was much better than last week, i didn't die nearly as much. the deadlifts were heavier than i expected but still not terrible. the squats went way better than last week, i got them done faster and i did't want quit until the last couple sets. i wanted to do some unilateral farmer walks for core training but i don't think my SI joint is quite ready for unilateral movements yet. it doesn't give me any problems in any regular exercise i do but was a little iffy with the unilateral walk.
 
9/4/13
week 22 day 2

bench
95x5x2
135x5
185x3
225x3
265x3
285x3
255x5x2

push press
70x5
90x3x5
70x6

dip
60x5x4
bwx10

lat pull down
190x5x5
parallel lat pull down
135x10x3

the 285 was a plus one record at the weight and was much easier than i thought it would be after the previous week.

9/6/13
week 22 day 3

box jump
bwx3x2
25kgx3x3

squat
135x5
225x5
315x3
405x1
455x1
475x1x2
435x2
435x3
385x5x2

dl
120kg+120lbs chainx3x6

this didn't go as well as i had hoped but after moving the previous day and my body not use to manual labor it went fairly well.

9/7/13
week 22 day 4

wide bench
95x5x2
135x5
185x10x5

db bench
55x5
80x8x3

curl
30x15x2
tri ext
20x2

the wide bench was a lot harder than i thought it was going to be but not to hard to get done.

9/9/13
week 23 day 1

dl(kg)
70x5x2
120x3x2
170x3x2
200x1
215x1

squat
135x5
225x3
315x3
405x1
425x1
315x5
425x1
315x5
425x1
315x5
425x1
315x5
425x1
315x5
pause 405x1
pause 315x3
pause 405x1
pause 315x3

box front squat
70kgx5x5
modified natural ghr 5x5

yoke walk
485

the deadlift felt awful. the goal was 215 for 1 and i got it but it was much harder than it should have been and i really wanted to go up at least 1 more jump. the squats went much better than expected after the dl. i didn't wear a belt until the paused 405.

this took a long time to get up. it was a busy end of the week. we had to get everything done for the new apartment done on wednesday then move in thurday, take my PT board test on friday and engagement pictures on saturday. and no internet in the new place yet. i should be back to a regular posting for awhile now.
 
9/11/13
week 23 day 2

bench
95x5x2
135x5x2
185x3x2
225x3x5
265x1
295x1
255x2x2

dip
70x5x5

lat pull down
205x5x3
195x5x2
185x5x2
160x5x2

abs

this really started out bad. 95 felt heavy, not a good sign. everything felt heavy on the way up 265 wasn't to bad and surprisingly 295 went a lot better than i thought so i thought i would be able to hit my two down sets but it wasn't. the 255 was suppose to be for sets of 5 but it just felt to heavy so i moved on.
 
9/13/13
week 23 day 3

box jump
bwx3x3
15kgx3
25kgx3x2
15kgx3

squat
135x5
225x5
315x3
365x4x4
420x2x2
365x8

DL(kg)
70x5
120x3
170x4x4
195x2x2
170x8

natural ghr 5x5
ghr on ghdx10x2

haning leg risex10x5

not a bad workout. pretty tired after deadlifting on monday but i want to switch dl to friday with heavy squats. all squats were low, besides the last squat i think it was high a bit or it could have hit depth i was to tired to notice lol. deadlift was easy. the natural ghr's felt terribly weak, it'll be a long journey until i can do a full non-modified one.
 
9/14/13
week 23 day 4

wide grip bench
95x5x2
135x5
215x8x5

DB bench
75x8x3

BB row prone on bench
90kgx5x4
70kgx5x5
40kgx5x3 with long pause at top

huge pump in my chest from the wide grip bench. i was trying to decided which row to do and i was looking around the gym and saw that i could set a bench up on the pulling blocks and do rows from that. i had done them a couple times before but its hard to set up the bench high enough but with the pulling blocks its really simple. might keep them in the program, haven't decided totally yet.
 
9/16/13
week 24 day 1

sumo deadlift
135x5
225x3
315x3x8

pin squats
135x1x2
225x1x2
315x1x15

box squat
135x2
225x2
315x2x5
275x2x5
wider stance
225x2x10

ghr
25x5x4
bwx10x3
reverse hyper
50x20x2

trying to get more comfortable and stronger out of the hole. most sets were done with less than a minute rest. i was a little iffy going back to the reverse hypers so i took them light.
 
9/18/13
week 24 day 2

bench
95x2x5
135x5
185x5
225x5
265x5
280x3
255x5
255x4

thats it. everything felt heavy and i was wiped out so instead of fighting threw with some other stuff i just left and ate.
 
9/18/13
week 24 day 2

bench
95x2x5
135x5
185x5
225x5
265x5
280x3
255x5
255x4

thats it. everything felt heavy and i was wiped out so instead of fighting threw with some other stuff i just left and ate.
 
9/20/13
week 24 day 3

box jump
bwx3x3
15kgx3x2
25kgx3x2
15kgx3

squat
135x5
225x5
315x3
365x4x4
420x2
465x2
365x8

Deadlift(kg)
70x3
120x3
170x4x4
195x2
220x2
170x8

reverse hyper
50x15x5

it took a little longer than it usually does for my squat to warm up. i officially think my glutes are my weakest part, i get out of the hole fast and struggle half way up. i use to get stuck just above parallel but its at the half squat now. deadlift was strong, the only thing was i ended with soft knees at the end of the rep. i got the heavy sets fully locked out but i need to work on it at the lower reps to prevent bad practice.
 
Add some traveling lunges. They blast the glutes and they suck haha. I do them once a week most weeks but I hate them.

Stretches you out and gets the glutes worked.
 
rob112 said:
Add some traveling lunges. They blast the glutes and they suck haha. I do them once a week most weeks but I hate them.

Stretches you out and gets the glutes worked.
Click to expand...

oh man good call! i was thinking that i should have done some lunges last monday and i should add them on my light/volume day. i think i'll also add a couple chains to the pin squat which should help out a bit also.
 
9/21/13
week 24 day 4

wide grip bench
95x5x2
135x5
185x5
iso press at bottom
225x5
iso press at bottom
225x5
iso press at bottom
225x5
iso press at mid
225x5
iso press at mid
225x5

double pause bench with double mini band
185+bandsx1x8

should saver bench
225x10x2

went better than i thought it would. after this i headed out to kansas state championship for weightlifting to help the guys at the gym out by counting the cards for them and keeping them on track.
 
9/23/13
week 25 day 1

sumo deadlift
135x5
225x5
315x3x8

Pin squat
parallel
315x1x5
rise 4"
345x1x8

box squat
below parallel
245x2x20

reverse lung
135x8x3

reverse hyper
60x15x4

nothing to exciting. about the same as last week. i raised up the pins some to help with my new found slow down point half way up. i'm getting better at box squats and they are doing what i want them to do so thats good. not a big fan of the lunges.
 
9/26/13
week 25 day 2

dips
bwx10x6
lat pull down
140x6x6
ez bar tri ext
50+whatever the bar isx10x4
ezbar curls
50+whatever the bar isx10x3
band pull apart
20x7


i didn't workout on wednesday since it was my grandpa's funeral so i spent the whole day with my family. i didn't do much today so i didn't wear myself out for saturdays workout.
 
9/27/13
week 25 day 3

squat
135x5
225x5
315x3
375x4x4
430x2
465x1
475x2
375x5+3 rest pause reps

dl(kg)
120x3
175x4x4
200x2

reverse hyper
60x15x5

one burn out set of band leg curls

i started out feeling very good. the first set of 375 felt like nothing but they got a lot heavier from then on. the 465 was a miss load but i didn't set up right so i only did one that felt a lot harder than it looked. i put the right weight on the bar and i hit the double much easier than i thought it would go. i wanted to hit the 375 for a set of 8 but it wasn't happening so i did 3 rest pause sets to get to the 8. something must have happened to my hamstring bc it doesn't feel great. good thing next week is recovery. i was suppose to do 225 for 2 in the dl but it wasn't going anywhere. i tried to hit my 175 again for reps but it didn't go anywhere either so i didn't push it. 200 was easy but it must have taken more out of me than i thought.
 
9/29/13
week 25 day 4

bench
95x5x2
135x5x2
185x3x5
225x1
275x1
285x1x6 rest pause

low iso bench
wide bench 245x3
low iso bench
wide bench 245x3
low iso bench
wide bench 245x3
low iso bench
wide bench 245x3
low iso bench
wide bench 245x3

long pause bench against bands
225x1x5

i was still destroyed from squat and deadlift day. this was a fairly good session none the less. i got a little left elbow pain but it should go away next week when i get some low stress blood flow into the area.
 
9/30/13
week 26 day 1

roll on pvc

lots of sled dragging

roll of pvc and strech

just need a bit of a break so i just did lots of recovery stuff.
 
10/2/13
week 26 day 2

pull down
85x25x3
lat rise
20x10x3
front rise
20x15x3
hammer curl
25x20x3
band tri ext.
25x3

foam roll

10/4/13
week 26 day 3

monster walk and side step with doubled monster mini band

safty bar squat(kg)
50x3
70x3
90x3
110x3
120x1
130x1
140x1

band leg curl
20x5
kb swings
63x10x5
ghr
bwx5x5
sit up
10kgx20x4

foam roll on pvc

nothing else for the week. i was going to get another day in but i spent the weekend away and figured it was a deload anyway so just took it off. getting back after it this week.
 
10/7/13
week 27 day 1

sumo dl
135x5x2
225x3
335x3x8

pin squat parallel
135x1
225x1
335x1x5
4" up
365x1x5

box squat
245x2x5
265x2x8
245x3x3
225x3x3

kb swing
63lbs(i think)x25x4
sit up
10kgx20x4

everything was a lot heavier than i thought it would be. took me awhile to be settled down. i hope this primed me to be ready by friday.
 
10/9/13
week 27 day 2

TRX T and V thingsx10x3

Lat pull down
130x10
150x10x3
130x10

dips
bwx5x3
25x5
40x5
55x5
70x5
80x5
bwx10x2

reverse row
bwx15x4

trx tri extx10x3
band tri extx15x3

abs

nothing difficult today just getting some shoulder health stuff in and tri work. 4 hard days have been a little rough so this day will be a bit easier.
 
10/9/13
week 27 day 2

TRX T and V thingsx10x3

Lat pull down
130x10
150x10x3
130x10

dips
bwx5x3
25x5
40x5
55x5
70x5
80x5
bwx10x2

reverse row
bwx15x4

trx tri extx10x3
band tri extx15x3

abs

nothing difficult today just getting some shoulder health stuff in and tri work. 4 hard days have been a little rough so this day will be a bit easier.
 
10/10/13
week 27 day 3

squat
135x5x2
225x5
315x3
375x4x4
430x1

safty bar squat
155x6
245x6x3

kb swings
62lbsx30x4

abs

i was going to go a little heavier but 430 was terrible heavy so i didn't go up.

10/11/13
week 27 day 3

bench
95x5x2
135x5x2
185x5
225x3x2
265x1
215x10x2

incline bench
185x6x3

wide bench
135x8x3

more volume than i was ready for.

i'm a little slow getting these up but with at least there is a bit of a reason. my fiance's mother is coming over from china next month. and i have a bit work to do before i can communicate with her at least a little. she knows about 5 english words and i'm only about a few dozen sentences into chinese so i'm trying to get as much in before she gets here.
 
10/12/13
week 27 day 4

squat
135x5x2
225x3x2
315x3x2
365x1
405x1
455x1
475x2
455x2 rest pause
335x4
365x4x3
335x3x3

safty bar squat
205x10x3

kb swings
62x30x2
~40x50

squats felt really strong today. i got supper low on all but the heavy set but still broke parallel easily. 475 was much much easier than 2 weeks ago. i wanted to do some rest pause to 4-5 reps but the third rep i just folded. everything was good but with the wraps and hard breathing i just didn't focus enough and didn't get it done.
 
10/14/13
week 28 day 1

DL(kg)
70x5x2
120x3x2
150x3
180x4x4

Block pulls starting just below the knee
120x1
170x1
210x1
240x3x3

sumo
140x5x5

kb swings
62lbsx30x4

lots of deadlifts! i wanted to set up on more mat so i would pull the block pulls a little lower but someone grabbed one of the mats. it was still set up to about 2.5" below where i failed last max attempt so it was still in the rang where i wanted it. something popped in my right knee on the medial side on the 4th rep of the 4th set of sumo deadlifts. it didn't hurt when it happened and didn't hurt after and doesn't hurt today and there is no swelling or bruising so it doesn't seem like anything to worry about.
 
10/16/13
week 28 day 2

incline bench
95x5x2
135x5
185x5
205x5
135x8x2

front squat(kg)
60x5x2
80x5
100x3
120x3
100x5
120x3
100x5
80x6

lat pull down
140x5
160x5x5
140x10x2
115x15

hanging leg rise
20x3

my inclines are just awe full enough said. my front squats are also terrible. my upper back can't hold the weight. my back squat shot up when i worked on them so i'm not sure why i stopped doing them. i thought about doing some tri and hamstring work but then didn't for no other reason then i wanted to head home and eat
 
10/18/13
week 28 day 3

blast strap T thingsx10x3

bench
95x5x2
135x5
185x5
225x3
245x1
265x1
275x1
215x10x2

incline bench
135x8x5

blast strap tri extx10x5
blast strap T thingsx10x3+10 band pull apart


i shouldn't have done the incline benches on wednesday. it was a real struggle to make it through

10/19/13
week 28 day 4

squat
135x5x2
225x5
315x3x2
365x2
415x1
465x1
485x1+x
485x2
265x5
305x5
345x5
285x3
325x3
365x3
305x5
345x3
385x3

good mornng
135x10
155x10x2
135x10

squat wasn't feeling as good as it did last week but got it done with a bit of a struggle. i did some soft tissue work on my hamstrings the day before and after putting wraps on it felt like they were going to pull so i was a little weary about loading them in the hole. i tried to get everything just right but i didn't manage it very well. the first set of 485 didn't go bad but the second rep i got out of the hole fine and just couldn't get past half way. i didn't needed a little bit of a grind but just wasn't ready for it. the second set was about the same but i was ready for a bit more of a fight half way up this time and got it. 485 is the heaviest double i've done.
 
10/21/13
week 29 day 1

everything is in KG

dl
70x5x2
120x3x3
120+80lbs chainx1
150+80lbs chainx1
180+80lbs chainx2
200+80lbs chainx1x3
200+120lbs chainx1

sumo dl from block 2-3" below knee
210x5x3

2.5" defect dl
120x10x5

hip thrust
70x15x2
abs

i was have a little trouble setting up today. i would try to pull the bar off the floor and it wouldn't move at all then i would reset and it moved just fine. i was going to do a few sets of hip thrust but by the time i got to them my gluts were pretty fired from the previous work so i did't try for more than 2 easy sets.
 
10/23/13
week 29 day 2

FS (kg)
60x5x2
80x5
100x3
120x3
100x5
120x3
100x5
120x3
100x5
110x3
90x5
110x3
90x5

bent over row (kg)
60x10x5

lat pull down
180x5x4
135x10x3

blast strap T thingsx15x3
hammer curl 25x20x2
abs

much better FS this week. nothing to exciting.
 
10/25/13
week 29 day 3

bench
95x5x2
135x5
shoulder save bench
185x3
225x3
245x1
285x1
305x1
315x1
shoulder saver off
225x8x2

incline bench
155x8x5

bw tri ext using barx10x3
tri band extx20x2

this was the first time in a long time that my bench was feeling fairly good. everything went great and even able to get a little heavier than i planned with the shoulder saver with no struggle.

10/26/13
week 29 day 4

squat
135x5x2
225x5
315x3
365x1
365+80lbs chainx1
405+80lbs chainx1
455+80lbs chainx3
275x5
315x5
355x5
295x3
335x3
375x3
315x5
355x3
395x4

GM
155x10
165x10
135x10

unilateral kb fs
62x10 each side
40x10x2 each side

i wasn't getting back on my heels very well today. on my last heavy set of squat with chains i stepped back to far and had the chains pull be forward which made me cut the squat a little higher than i would like and forced some weight towards my toes which made my knees cave. i'll get the video up later. i was also going to put up the video of my 395 but the guy i got to take video of it didn't get my knees in the frame! i mean whats the point of taking video of the squat if you can't see anything below mid thigh!
 
Looked to me like a better unrack and rack could happen if the pins were set a couple inches lower. Shins looked parallel, looks like you broke at the hips first. Pretty good stuff man. I couldn't really tell the knee thing, but if you felt it it may have been there.

Keep in mind Dan Green has a squat tutorial where he says you can get the most pop with the knees in a hair, like right over the feet, or slightly out. Granted it is not collapsed, but it also isn't 3 inches past the feet.

Good work man.

Oh, and looks like you fish around a lot for a neutral spine and start position. The unracking a hair lower with the hips could help this in my estimation.
 
rob112 said:
Looked to me like a better unrack and rack could happen if the pins were set a couple inches lower. Shins looked parallel, looks like you broke at the hips first. Pretty good stuff man. I couldn't really tell the knee thing, but if you felt it it may have been there.

Keep in mind Dan Green has a squat tutorial where he says you can get the most pop with the knees in a hair, like right over the feet, or slightly out. Granted it is not collapsed, but it also isn't 3 inches past the feet.

Good work man.

Oh, and looks like you fish around a lot for a neutral spine and start position. The unracking a hair lower with the hips could help this in my estimation.
Click to expand...


Thanks. I usually unrack from a couple inches lower. I thought it was going to be fine and it didn't bother me until it got heavy, from now on I'll make sure i grab the right inserts for the rack. I always have a bit of a problem getting my spine set.
I think most of the time it feels my knees come in more than they actualy do, but i think the amgle of the video makes them look a little better than they were
 
10/29/13
week 30 day 1

4.25" defect
70x5x2
120x2x3
170x1x2
210x1
220x1

block pull mid shin
120x1
170x1
210x4x2

sumo dl
120x6
140x6x4

reverse hyper
50x10x5
ghd hip ext bwx10x4
abs

this wasn't as good of a day as i had hoped for. i really need to keep working on my core strength.
 
10/30/13
week 30 day 2

FS (kg)
60x5x2
80x5
100x3
110x2
120x1
100x3
90x3x6

lat pull down
135x10x4
pull up bwx10x3

blast strap tri ext bwx12x3
db curl 25x15x3

reverse hyper 50x10x5
abs
a bunch of band pull aparts

back was a little worn out from monday so my FS were a little on the lighter side. my lats where on fire after my first set of pull downs so at least i know i have my lats are active during dl.

after this week i am going to regroup on my training and hit some more of the things i know help. my squats always seem to do better with reverse hypers added in and i haven't been doing them. i've gone over some of my past training and i think its time to get things regrouped again. i have some plans already but not everything. i'll have it ready to go by monday
 
11/1/13
week 30 day 3

bench
95x5x2
135x5
185x5
225x3
255x1
275x1
295x1
235x8
235x7

incline bench
185x5x4

shoulder saver bench
225x6x2

blast strap tri ext
bwx15x3
band tri ext 20x3
abs

i was going for 2 sets of 8 with 235 the 7th rep of the second set was a little slow but no grind then the 8th rep i think someone turned the gravity up in the gym, i just hit my sticking point and it felt like a ton and it came right back down i couldn't even attempt to grind.

11/2/13
week 30 day 4

squat
135x5x2
225x5
275x5
315x5
360x5
295x3
335x3
380x3
315x5
365x3
405x1
455x1

cambered bar squat
275x10x2

yoke bar squat
245x8x2

reverse hyper
100x10x5
ghd hip ext
bwx15x3
abs

this was my last workout before i change things up next week. i'm getting my plan finished today. i'm going to keep it pretty simple nothing complicated. so next week i'll start over at week 1. i won't be putting any warm-up activities in the log but i do, do something to warm up for what ever day it is.
 
week 1 day 1
11/4/13

DL
135x5x2
225x5
275x3
335x1x10

Sumo DL
285x10x3

Pause squat
135x2
225x1
275x1
325x3x3

reverse hyper
100x10
105x10x4
back extx15x3
abs

This is my first day starting over and getting more in line. everything went well nothing terribly exciting to report.
 
week 1 day 2
11/6/13

Front squat (kg)
60x5x2
80x4
100x5x4

press (kg)
20x8x3
40x10x3

lat pull down
90x5
135x5
160x10x2
135x10x2

pull upx12, 10, 10+4+3

DB curl
30x10x3
band hamstring curl x35, 15

fairly simple. i felt like i needed a bit more upper back work. i will look into adding it in in the future. my press is so week that my shoulders were on fire with just 40kg.
 
week 1 day 3
11/8/13

bench
95x5x2
135x5x2
185x3
200x10x3

close grip
205x5x2

incline 155x10x2

db tri ext
30x15x3
pull up
15,10,10+5+4

i got in a little earlier today and didn't have to much time. i got everything done that i planned on, just rushed the close grip and inclines a bit.
 
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