Just a deload week (I don’t usually post these). It’s been years since I did face pulls and Pallof presses as the cable stations are always occupied. It’s good to do such prehab stuff once in a while.
Deadlift:
DL - Up to 122.5 kg
Power clean - 72.5 kg x 3
Pistols - 2 x 10, 1 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 2 x 22, 1 x 20
Bench:
BP - Up to 67.5 kg
One arm DB rows - 5 x 10 x 20 kg
Standing DB Press - 3 x 10, 2 x 9 with 16 kg
Face pulls - 3 x 10 x 15 kg
Squat:
Squat - Up to 90 kg
SLDL - 2 x 15, 1 x 14 with 20 kg
Pallof press - 3 x 10 x 33 lb
Face pulls - 6 x 10 x 33 lg
Military Press:
Standing DB Press - 7 x 5 x 16 kg
Pullups - 7 x 6, 3 x 5
Pushups with 10 kg plate on butt - 3 x 11
Gonna go increase the weight for the next cycle and +1 reps for the next cycle.