Giver Buck 20

Training Training Logs
21

ME Lower
SSB Squat
345x3 (help on 3)

SSB GMs
4x10,10,9,9 x 155lbs

GHRs
2x5 (gym pink band)
2x10x BW

Back extensions
4x10x45lbs

22

Special Workout
GHR
4x10

Seated Row
4x10

Pullups
4x10

Sled Pulls

Core

23

ME Upper

Fat Bar Bench
295x3
305x1.5

Homemade SlingShot
315x1
345x1

Incline DB Bench
55x4x10,10,10,9

SS- Seated Row
150x4x10

SS- rear Flies
25x4x10

SS2- Shrugs
275x3x15

SS2- Hammer curls
35x3x10

24

DE Lower
Speed squats choked minis
220x8x2

Sumo Deads
245x6x1 +2big chains

SLDLS from pins
295x3x12

Bulgarian Split Squat
3x8eax40

Single Arm Farmer walk
Rollouts

25

DE Upper

Speed bench choked minis
165x8x3

3bd CG
225x10
245x9
225x10
225x10
275x3

SS-pullup
4x10

SS- Facepulls
4x12x9 (?)

SOHP
115x4x8

SS_ Shrugs
3x225x15

SS- Tri extension mini Band
3x25

26

ME Lower
Front Squat
285x5(probably good for 295)

Ran outta time

27

Special Workout missed from ME lower
SSB Gms
155x4x10

GHR w mini band
10,10,8,9 (?)

Back Ext
4x12x45

Legraises
Rollouts

28

ME Upper (terrible sleep due to exams)
Floor Press
265x4
255x5

Comp Bench
275x3x1

DB Incline
55x4x10

SS- Seated Row
160x4x10

SS- Rear Flies
25x4x12

Bicep Curl
3x15x25

29

DE Lower

Speed Squats + choked minis
235x8x2

Sumo Deads
245x8x1 +60lbs chain
365x3x1

SLDLs from pins
305x3x12

Bulgarian Split Squat
3x8x40

Sled Work

Leg Raises
Rollouts

30

DE Upper

Speed bench Choked minis
175x8x3

CG3bd
245x10,9,8,6

SS_Pullups
4x10

SS- Facepulls
4x12x9

SOHP
115x4x8

SS_ Shrugs
3x15x275

SS- Mini Band Pushdown
3x25

31

ME Lower

Reverse Green band Sumo Deads -80 off bottom 0 at top
505x1
455x3x1

SSB Gms
175x10,8,8,6

GHR mini band
4x10

32

Special Workout
Squat
225x3x5
barx4x10

Kroc Row
90x3x12ea

WG Pullups
3x10

Sled Work

leg raises
rolllouts

33

ME Upper
Floor Press
285x3
255x5

Comp Bench
275x1
295x2x1

DB Incline
60x4x10

SS-Seated Row
4x10x170

SS- Rear Flies
25x4x12

Curls
3x15x25

34

DE Lower
Speed squats no box +100lbs chain
215x8x2

Sumo Deadlift
315x8x1 +100lbs chain

SLDL
365x6
365x5
365x5

Core

35

DE Upper
Speed bench
130x8x3 +choked minis 100lbs chain

3bd CG
265x4x6

SS-Pullup
4x10

SS-Facepulls
4x12x9

SOHP
4x8x115 (easy)

Dips
3x25

36

ME lower

Reverse green Band Squat 100lbs off bottom 0 at top
495x1

SSB GMs
175x4x10

Mini Band GHRs
4x10

37

ME Upper
2board
365x1

Comp Bench
305x3x1

DB Incline
65x4x10

SS-Seated Row
4x10x170

SS- Rear Flies
4x12x25

Bicep Curl
3x15x25

38

DE Lower
Speed squat no box +choked greens +100lbs chain
165x6x2

Sumo Deadlift +100lbs bands +120chains
235x6x1
No resistance
365x1
405x1
455x1

Reverse Hyper
4x10x50lbs

Leg Raises
Rollouts

39

Special Workout
DB Bench
30lbsx5x20

Mini Band Overhead Extensions
Single arm 20,15,10 ea
Double arm 40,20,20

Sled Work

10min bike

40

DE Upper

Speed bench +doubled minis +60lbs chain
135x6x2

CG3bd
275x4x4

Pullup
4x10

Facepull
4x12x9

Dips
4x20