Overhead Press
170x20
170x20
170x20
170x20
170x20
Close Grip Bench
185x20
170x20
165x20
165x20
165x20
Yates Row
170x20
170x20
170x20
170x20
170x20
Close Grip Row
185x20
170x20
165x20
165x20
165x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
320x20
310x20
300x20
290x20
280x20
270x20
260x20
250x20
240x20
230x20
Snatch Grip Rack Pulls
320x10
310x10
300x10
300x10
300x10
+Abs, cardio
Close Grip Bench
230x20
220x20
210x20
200x20
190x20
180x20
170x20
170x20
160x20
150x20
Close Grip Row
230x20
220x20
210x20
200x20
190x20
180x20
170x20
170x20
160x20
150x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
240x20
240x20
240x20
240x20
240x20
240x20
240x20
240x20
240x20
240x20
Good Morning
190x20
190x20
190x20
190x20
190x20
+Abs, cardio
Pec didn’t feel good so I did overhead press for the worksets
Overhead Press
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
Yates Row
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Felt good today
Deadlift
355x20
Snatch Grip Deadlift
260x10
260x10
260x10
260x10
Squat
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
Good Morning
195x20
195x20
195x20
195x20
195x20
+Abs, cardio
Overhead Press
175x20
165x20
155x20
145x20
135x20
Close Grip Bench
170x20
170x20
160x20
160x20
160x20
Yates Row
175x20
165x20
155x20
145x20
135x20
Close Grip Row
170x20
170x20
160x20
160x20
160x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
325x20
315x20
305x20
295x20
285x20
275x20
265x20
255x20
245x20
235x20
Snatch Grip Rack Pulls
325x10
315x10
305x10
305x10
305x10
+Abs, cardio
Close Grip Bench
235x20
225x20
215x20
205x20
195x20
185x20
175x20
165x20
165x20
165x20
Close Grip Row
235x20
225x20
215x20
205x20
195x20
185x20
175x20
165x20
165x20
165x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
245x20
245x20
245x20
245x20
245x20
245x20
245x20
245x20
245x20
245x20
Good Morning
200x20
200x20
200x20
200x20
200x20
+Abs, cardio
Great log! Big fan of the simplicity of it. Those good mornings are pretty heavy too. Do you feel any difference(more lower back stability probably?) since you hit them pretty regularly with a good weight? What about the progression?
Glad you’ve like it so far, man, thanks for checking it out. I don’t think I’ve progressed enough on the Good Mornings to feel too much of a difference yet, especially since I’m (usually) in a caloric deficit. I have noticed my bracing getting better on every compound over time but I have been cueing that more purposefully lately so idk if I can attribute that to the GMs. I am hoping they’ll bring some lower body strength over time though, I think they’re a great exercise
Close Grip Bench
155x20
160x20
165x20
165x20
165x20
Pec’s been feeling a bit off so this is what I felt comfortable doing today
Overhead Press
135x20
135x20
135x20
135x20
135x20
Close Grip Row
155x20
160x20
165x20
165x20
165x20
Yates Row
135x20
135x20
135x20
135x20
135x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
360x20
Snatch Grip Deadlift
265x10
265x10
265x10
265x10
Squat
230x20
230x20
230x20
230x20
230x20
230x20
230x20
230x20
230x20
230x20
+Abs, cardio
Yesterday:
Overhead Press
180x20
175x20
170x20
165x20
160x20
Close Grip Bench
155x20
155x20
155x20
155x20
155x20
Yates Row
180x20
175x20
170x20
165x20
160x20
Close Grip Row
155x20
155x20
155x20
155x20
155x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
330x20
320x20
310x20
300x20
290x20
280x20
270x20
260x20
250x20
240x20
Snatch Grip Rack Pulls
330x10
320x10
310x10
300x10
300x10
+Abs, cardio
Close Grip Bench
240x20
220x20
200x20
180x20
175x20
170x20
165x20
165x20
165x20
165x20
Close Grip Row
240x20
220x20
200x20
180x20
175x20
170x20
165x20
165x20
165x20
165x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
250x20
250x20
240x20
240x20
230x20
230x20
225x20
225x20
225x20
225x20
Good Morning
185x20
185x20
185x20
185x20
185x20
+Abs, cardio
Close Grip Bench
160x20
160x20
160x20
160x20
160x20
Overhead Press
140x20
140x20
140x20
140x20
140x20
Close Grip Row
160x20
160x20
160x20
160x20
160x20
Yates Row
140x20
140x20
140x20
140x20
140x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
A good day lift-wise but I’m definitely feeling the volume
Deadlift
365x20
Snatch Grip Deadlift
275x10
275x10
275x10
275x10
Squat
235x20
235x20
235x20
235x20
235x20
235x20
235x20
235x20
235x20
235x20
Good Morning
210x20
210x20
210x20
210x20
210x20
+Abs, cardio
Overhead Press
185x20
180x20
175x20
170x20
165x20
Close Grip Bench
185x20
185x20
180x20
180x20
180x20
Yates Row
185x20
180x20
175x20
170x20
165x20
Close Grip Row
185x20
185x20
180x20
180x20
180x20
+EZ bar overhead tricep extensions, curls, rotator cuffs