Close Grip Bench
195x20
185x20
185x20
185x20
180x20
180x20
175x20
175x20
175x20
175x20
Close Grip Row
195x20
185x20
185x20
185x20
180x20
180x20
175x20
175x20
175x20
175x20
+Tricep extension / curl supersets, rotator cuffs
Pause Squat
250x20
250x20
250x20
250x20
250x20
250x20
250x20
250x20
250x20
250x20
250x20
250x20
Snatch Grip Rack Pulls
305x10
295x10
285x10
285x10
285x10
+Abs, cardio
Close Grip Bench
185x20
180x20
175x20
170x20
165x20
160x20
155x20
150x20
145x20
140x20
Close Grip Row
185x20
180x20
175x20
170x20
165x20
160x20
155x20
150x20
145x20
140x20
+Arm supersets and rotator cuffs
Pause Squat
230x20
230x20
230x20
230x20
230x20
230x20
230x20
230x20
230x20
230x20
Squat
190x20
190x20
190x20
190x20
+Abs, cardio
Close Grip Bench
245x20
240x20
230x20
215x20
210x20
205x20
200x20
195x20
185x20
185x20
Close Grip Row
245x20
240x20
230x20
215x20
210x20
205x20
200x20
195x20
185x20
185x20
+Arm supersets, rotator cuffs
Deadlift
305x20
Snatch Grip Deadlift
255x10
255x10
255x10
255x10
Pause Squat
210x20
210x20
210x20
210x20
210x20
210x20
210x20
210x20
210x20
210x20
+Abs, cardio
Changing my upper and lower days this week so I have enough time with my new schedule. Had a light day today because I’m not sure if I’ll have access to a gym tomorrow, hopefully I will
Bench
135x20
135x20
135x20
135x20
135x20
135x20
Overhead Press
115x20
115x20
115x20
115x20
115x20
115x20
Barbell Row
135x20
135x20
135x20
135x20
135x20
135x20
Yates Row
115x20
115x20
115x20
115x20
115x20
115x20
+Arm supersets and rotator cuffs
Pause Squat
255x20
255x20
255x20
235x20
235x20
235x20
225x20
225x20
225x20
215x20
215x20
215x20
Snatch Grip Rack Pulls
315x10
305x10
295x10
285x10
275x10
Decline Crunch
5 sets holding 35lb dumbbell x20
Good Morning
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
135x20
+Cardio
Close Grip Bench
250x20
+5 PR, felt really good
225x20
205x20
185x20
185x20
165x20
165x20
165x20
165x20
165x20
Close Grip Row
255x20
Was supposed to be 250 but I misloaded lol
225x20
205x20
185x20
185x20
165x20
165x20
165x20
165x20
165x20
+Dip machine, lat pulldowns, cable tricep pushdowns and curls, face pulls
Pause Squat
235x20
235x20
235x20
235x20
235x20
235x20
235x20
235x20
235x20
235x20
+Abs, cardio
Bench
155x20
155x20
155x20
155x20
155x20
Overhead Press
120x20
120x20
120x20
120x20
120x20
Barbell Row
155x20
155x20
155x20
155x20
155x20
Yates Row
120x20
120x20
120x20
120x20
120x20
+Cable tricep pushdowns and curls, face pulls
Only had the time/energy for deadlifts today, I’ll do my squat volume after the upper compounds tomorrow
Deadlift
315x20
Snatch Grip Deadlift
225x10
225x10
225x10
225x10
Close Grip Bench
185x20
175x20
165x20
155x20
145x20
135x20
135x20
135x20
135x20
135x20
Close Grip Row
185x20
175x20
165x20
155x20
145x20
135x20
135x20
135x20
135x20
135x20
Squat
185x20
185x20
185x20
185x20
185x20
185x20
165x20
165x20
165x20
165x20
+Face pulls
Pause(ish) Squat
260x20
260x20
260x20
260x20
260x20
260x20
245x20
245x20
225x20
225x20
Snatch Grip Rack Pulls
320x10
320x10
320x10
320x10
320x10
Decline Crunch
5 sets holding 35 x20
+Cardio
Close Grip Bench
255x20 PR
Felt solid but I’m definitely near max effort with these top sets
185x20
185x20
185x20
185x20
Overhead Press
120x20
120x20
115x20
115x20
105x20
Close Grip Row
255x20
185x20
185x20
185x20
185x20
Yates Row
120x20
120x20
115x20
115x20
105x20
+Cable tricep pushdowns, curls and face pulls
Pause Squat
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
225x20
+Abs, cardio
Been at 240 the past few days but I look pretty much the same as the last pictures I posted so I’ll wait until 235 or something to update. I’m feeling better in day to day stuff and lifting hasn’t taken too much of a hit so so far so good
Close Grip Bench
205x20
195x20
195x20
185x20
185x20
175x20
175x20
165x20
165x20
165x20
Close Grip Row
205x20
195x20
195x20
185x20
185x20
175x20
175x20
165x20
165x20
165x20
+Dip machine, chest supported rows, cable pushdowns, curls and face pulls
Deadlift
325x20
Snatch Grip Deadlift
235x10
235x10
235x10
235x10
Squat
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
185x20
+Abs, cardio
Close Grip Bench
185x20
185x20
175x20
175x20
175x20
Overhead Press
125x20
125x20
115x20
115x20
105x20
Close Grip Row
185x20
185x20
175x20
175x20
175x20
Yates Row
125x20
125x20
115x20
115x20
105x20
+Cable pushdowns, curls and face pulls
Pause Squat
265x20
265x20
265x20
265x20
265x20
265x20
265x20
265x20
265x20
265x20
Snatch Grip Rack Pulls
325x10
315x10
315x10
315x10
315x10
+Abs, cardio