2/14/21 upper A
Pull-ups ng
7
45x5
80x3
100x2
55x8+4+2 rest pause
21
Seated by milt
95x5
115x10+7+5 rest pause
Db row
80x16+8+6 rest pause
Dips
20+7+5 rest pause
Feet on bench handle side to side push-up
16+10+10 rest pause
Bent over rear plate delt raise
10x16+11+10 rest pause
Walk with some run
21 minutes 1.43 miles
2/15/21 Ssq
Box Ssq squat speed
165x10x2
Deadlift speed switch between conventional/sumo
235x8x1
Step up weighted vest
40x10
40x10
40x10
40x10
40x10
Ghr
12
12
12
1 ch x 12
2 ch x 12
Standing 1 leg calf
12,12,12,12
Plate Ab chop alt sides per rep
10x10
10x10
10x12
10x15
Hanging side leg raises bent knee
5 per side
5 per side
5 per side
Bb plank cg incline
2 min
Weighted vest walk 24 mins 1.4 miles
2/17/21
Incline bench
135x5
155x5
175x5
135x5x10
Tbar row
B+115x10
B*125x10
B+125x10
B+135x10
B+135x10
Bb curl
65x10
70x10
70x10
70x10
Band tri push down
Px 101
Facepull
Px20
Px20
Px20
Px20
Px20
2/19/21 deadlift 5/3/1 5s
Mobility
Deadlift
225x5
255x5
290x10
Deficit deadlift on 45
225x5
225x5
Ssq good morning
65x10
115x10
115x10
115x10
115x10
Step up
10
10
2ch x 10
2 ch x 10
2ch x 10
Hlr bent knee
10
10
10
10
10
Seated calf
90x100
Pullup 10
Push-up 30
Facepull 20,20
2/21/21
Pull-ups ng
7
45x5
70x5
90x3
70x6
Seated by milt
95x5
105x5
120x10
Db row
80x10
90x10
90x10
Dips
15
15
17
Chin up 2 finger opposite hand
5
5
5
Tribar oh ext
80x10
80x12
80x12
Tribar hammer curl
80x10
80x10
80x10
Facepull
Green x 12
Green x 12
Green x 12
Pullup ng 10
Cg push-up 30
2/22/21 Ssq 5s
Mobility
Ssq box
5
65x5
115x5
135x5
155x5
175x7
SLDL
135x10
145x10
155x10
155x10
Ghr
12
12
12
12
12
Plank forearms
60 sec
60 sec
60 sec
Standing band row
Px 12
Px 15
Px 20
2/24/21 inc bench 5s
Incline bench
45x15
95x8
135x5,5
155x5
175x8
Inc cg bench
135x5
135x5
135+2 chain x 5
135+ 2 chain x 5
135+ 2 chain x 5
Tbar row
B+90x10
B+115x10
B+140x10
B+140x10
B+140x10
Bb curl
75x10
75x10
75x10
75x10
75x11
Elbows out ext
30x12
30x12
30x12
Opposite hand 2 finger chin up
7
Facepull
Px20
Px20
Px20
Px20
2/26/21 deadlift 5/3/1 5s
Mobility
Deadlift
225x5
255x5
295x5
Deficit deadlift on 45
225x5
235x5
Step up
2ch x 10,10,10,10,10
Db row 2 second hold at top
50x10
50x10
50x10
Seated band row per hand
Mini x 15
Mini x 15
Mini x15
Seated calf
90x110
Gripper
200x5
200x5
Pullup 11
2/28/21
5.75 mile hike
Pull-ups ng
5,5,5
2 chain x 5,5,5, 5, 5
Kneeling oh bb press
95x8
100x8
100x10
Seated band row
Px15
Px15
Px15
Px15
Db side lateral
15x15
15x15
15x15
Db hammer curl
20x15
20x15
20x15
Facepull
Grey x 15
Grey x 15
Grey x 15
Bpa
Grey x 15,15,15
3/4/21 inc bench
Inc bench
155x5x5
Db row
70x5x10
Inverted pullup
15
15
16
16
Feet on bench handle push-up
25
25
25
Db hammer curl
30x12
30x12
30x12
30x12
Seated facepull
Px15
Px15
Px15
Px15
3/7/21 log/pull-ups
Mobility
Pullup ng
5
25x5
50x5
75x3
55x8
Log press
55x10
105x3/pullup ng x 5
115x3/pullup ng x 5
125x12/chin up x 7
105x14/chin up x 10
104x12/chin up x 11
Cg handle push-up
25/ng pull-up 7
25/ng pull-up 7
25/ng pull-up 7
1 arm overhead Db tri ext
30x12
30x12
30x12
30x12
Alt Db curl
30x10
30x10
30x10
30x10
Shoulder pullback 2 mini band (corrective posture)
5x12
3/8/21 Ssq 3s
Box Ssq squat
65x5
115x5
155x3
165x3
185x5
Farmers deadlift
115s x 5,5,7
Step up
2 ch x 10
2 ch x 10
2 ch x10
2 ch x10
Ghr
10
10
10
10
Seated calf
90x102
Plate farmers walk
45s x 150ft
Cliffhanger 60 sec
3/10/21 Inc bench 3s
Upper back shoulder mobility
Inc bench
45x10
95x5,5
135x5
145x3
165x3
185x5
135x10
Db row
70x12
80x12
80x12
80x12
1 arm chin up other hand 2 finger for support
7
7
7
Bb curl
45x10
65x10
70x10
70x10
70x10
Standing band row/atlas stone push-up
Px15/25
Px15/25
Px16/25
Px20
1 arm push-up hold 20 sec
Cliffhanger 60 sec
3/12/21 deadlift 3s
Upper back mobility
Deadlift
45x10,10
135x5,5
185x5
230x3
275x3
310x8
Sled backward pull
90x3x80ft
Walking lunge
22
22
24
24
1 leg calf standing
15,15,15,15
Plate twist
10x15,15,15
Tabata jumping Jack shadow box 5 min
Cliffhanger 60 sec
Hike 5 miles a.m.
3/14/21 log/pull-up 1s
Log/pull-up
55x10/5
75x5/5
105x5/45x5
125x3/70x3
135x8/90x3
Joker 155x3/100x2
175x2/ bw x 25
Db hammer curl
30x12,12,12
Oh Db ext
30x12
30x12
30x15
Chin up/pike handle push-up
7/15
8/16
10/18
Upper back traction mx10 5 sets
Reverse snow angels 3x10
3/15/21 Ssq box 1s
Ssq box
155x5
175x3
195x5
Step up
2 ch x 10
2 ch x 10
2ch x 10
2ch x 10
2 ch x 10
Farmers deadlift
135s x 5,5,7
Ghr
12
12
12
Seated calf
90x110
Farmers plate carry
45s x 150ft
Plank push-up handle hold
60sec
60 sec
60 sec
3/17/21 inc bench
Incline bench
45x15
95x8
135x5
155x5
175x3
195x3
155x8
Db row
80x10
80x10
80x12
80x12
arm chin up other hand 2 finger for support
7
7
Bb curl
70x10
75x10
75x10
Standing band row/atlas stone push-up
Px16/25
Px16/25
Px17/25
Px20
1 arm push-up hold 25sec
Cliff hanger 60sec
3/19/21 deadlift 1s
Deadlift
135x5
185x5
225x3
255x5
295x3
325x7
365x1
405x2 loose belt
Sled backwards
115x80 ft
115x80 ft
115x80ft
Lunges waking
26
26
30
1 leg standing calf
2 chain x 15,15,15,15
Hlr bent knee
10,10,10,10,10
Pullup 12
Cliffhanger 70 sec
3/21/21 log 5s
Log/pull-up
55x10/5
75x5/5
95x5
110x5
125x10
Pullup ng
45x5
55x5
65x5
Log strict press
105x10
105x10
105x10
Chin up
10
10
11
Bb curl
95x6
100x6
100x7
Db hammer curl
30x10
35x10
35x10
Plate side laterals
10s x 15
10s x 15
10s x 15
Reverse snow angel
15
15
15
Band shoulder retraction
Mx12,12,12,12
Chin up 12
Pike push-up 20
3/22/21 Ssq 5s
Ssq box
65x5
115x5
135x5
155x5
180x7
200x2. Joker
Step up weighted vest
40x10
40x10
40x10
Ghr
12
2 ch x 12
2 ch x 12
Plank push-up hold
2 ch x 60 sec
2 ch x 60 sec
2 ch x 60 sec
2 ch x 60 sec