wednesday legs and sh
smith rack deadlift ramp to 540x2
leg curl single 50x8,45x8,30x8, 30x8
db lateral raise 30x8, 25x8, 20x8, 15x15
single rear delt raise 30x10
deadlift 225 3x5
-ss-
hip thrusters 50 3x10
1000 skips
friday
db dec press ramp to 90x9
chin up bwx6,30x3,bwx6,40x3,bwx6
inc bench 225x4, 185x6
1 arm cbl row 70x8,60x8,50x8,40x8
db fly to prone 40x12
fnt pulldown 80x15
arms
10 min elliptical, 1000 skips
sunday
yoke walk
arm over arm
farmer’s walk
stones
monday
db ch press ramp to 110x5,80x10
pull up bw 5x6
inc smith press 180x5,2,1 RP 140x12
1 arm db row ramp to 120x2,80x6,120x2,85x6,120x2,80x6
arms
rack deadlift ramp to 585x1
single leg press 180x8,8 140x10
leg curl 65x8+8,12
lateral raises and rear delt raises
5 min elliptical and 1000 skips
friday
dec db bench ramp to 100x6, 70x10
chin up 40x3, 20x3-bwx6,25x3-bwx6
high standing cbl row 100x15,120x12
inc bb press 225x2,1, 185x12
1 arm cbl row 50x5,4,3,2,1
arms
walked 1/2 mile
1000 skips
sunday
yoke walks
press medley
stones
monday low volume week
db chest press ramp to 110x3
chin up ramp to 50 2x3
10 min elliptical
500 skips
wednesday
squat 315 2x5
deadlift 455x1
abs, skips
competed on may 8. Went great although I didn’t place. Starting a recomp.
wednesday
deadlift 315 6x4
-ss-
db shoulder pr 55 3x6,60x6,65x6,70x6
mt climber x1.5mins
fnt sqt 135 5x5
-ss-
bent over row 185 4x5,135x5
rev lunge bw 2x25
exp push up bw 2x19
jump rope x5min
friday
bb rev lunge 95x5,4,3,2,1 (2)
push upsx20,15,10,5,7
-ss-
plank x30,25,20,15,10
a1db curl 20x6,5,4,3,2,1x2
a2 db top sqt 20x6,5,4,3,2,1x2
a3 ohp 20x6,5,4,3,2,1x2
bul split sqt 20x4,3,2,1x3
-ss-
rear delt raise 20x4,3,2,1x3
10 min incline walking