Full body: Heavy/moderate weight

Katie Hogan

Nothing too fancy today.

Dumbbell piston press 5, 5, 5, 5, 5 per arm
37s, 42s, 45s, 47s, 50s, 52s (4)

I managed all 5 reps with 50s, which was supposed to be my last set, so I attempted another set with 52s and did quite well. The last time I did pistons I only managed 4 reps with 50s, which I think was because I jumped from 42s to 47s and that might have fatigued me too much. This time I did smaller incremental increases and that seemed to help. Also, this time the pistons were at the start of my workout.

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Partial back squats 3, 3, 3, 3, 3 (safeties @ 11 holes)
Warm-up: 5 @ 185
210, 235, 255, 275, 295, 300 (F)

I hit all 3 reps at 295, which is a first. Last time I only managed 2 reps at that weight. Because of this, I attempted an extra set at 300lb. I was ok squatting down in a controlled movement, but couldn't budge an inch once the barbell hit the safeties. I didn't feel any discomfort in my hip flexor, which only seems to hurt when I squat all the way down with weights or at speed.

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Neutral grip pull-ups - 4 x max
11, 9, 7, 5

I'd planned on super-setting these with cable rows, but every time I was about to move to that station someone would jump on it.

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Push press - 4 x max @ 95 with 2 second hold
(3 @ 105) 5, 4, 3, 3

I started these at 105lb but only got 3 reps, and - although I locked out - the third rep didn't stay up too long. I decided to drop the weight down a bit so I could hit more reps and sets.