216
Hang to 255
218
Bench to 265x1, 275xf, 225x5
Hang- to 225x1 super clean rep but felt so heavy i just left
not sure if need to deload/not train so frikkin heavy or if the fact ive missed some sessions cause of schoolwork is holding me back. considering doing dan john 40 day or at least doing that for everything else while doing a combine 225 bench test program.
20lb standing put- foot foul, foot foul, foot foul, foot foul, 27’6", 28’5". nice.
heres the new math.
Everyday:
Squat- 2 of 5 manageable
Hang- 3 of 3 manageable
(in the vein of dan john 40 day program)
Added every other day:
Bench-
a)warmup to a primer single just over 225
b) unrack something over 100%
c) rep out 225 (or 220, or 230)
&
One bench assistence exercise
Considering:
adding something that opposes bench on bench off days
218
Bench-
Primer: 235x1
Unrack: 295
Work Set: 225x7 (f on 8)
Squat: 225x 2 of 5
Hang: 195x 3 of 3
Cross Face Ext: 25- 3 of 8 each arm
220.5
Squat: 245x 2 of 5
Hang: 205x 3 of 3
Wide Pulldown- 120- 3 of 8
Narrow Reverse Pulldown- 100- 3 of 8
219
Bench-
Primer: 235x1
Unrack: 300
Work Set: 225x8 (f on 9) shoulda had nine, went brain dead, took two quick breaths after 8, 8 wasnt that hard.
Hang: 200x 3 of 3
Squat: 235x 2 of 5
Cross Face Ext: 25- 3 of 10 each arm (left hand assisted set 3, reps 8-10)
219
Hang: 210x 3 of 3
Squat: 255x 2 of 5
Wide Pulldown- 120- 3 of 10
Narrow Reverse Grip Pulldown- 110- 3 of 10
The pulldowns felt awesome. put the pump where i wanted.
217.5
Bench-
Primer: 240x1
Unrack: 305
Work Set: 225x8 (bleh. they all felt heavy. 8 was ridiculously tough)
Hang: 205x 3 of 3
Squat: 245x 2 of 5
Cross Face Ext: 30- 3 of 8 each arm (left hand assisted sets 2 and 3, reps 7 and 8)
44lb weight- 30’6" PR, by a whole inch
220.5
Hang: 215x 3 of 3
Squat: 255x 2 of 5
Wide Pulldown- 130- 3 of 8
Narrow Reverse Grip Pulldown- 120- 3 of 8
Hey man, dunno if you remember me but you inspired me to give throwing a shot (no pun intended haha)
Anyway, I had my first meet yesterday and had an awesome time. Just wanted to tell you since I wouldn’t have done it without the push from you a year or so ago. 
Thats fucking raw dude, how far you get it out there? (no judgement, your first time) And where you been, I saw you said you were bailing. you post anywhere these days?
224, lol
Bench-
Primer: None (i dont bench 315+, so top bro scientists tell me im just wasting energy going over 225)
Unrack: 310
Work Set: 215x10 (pr, but not out of line with the gains already made)
Hang: 185x 3 of 3 (nice and light every other day i think will help form and speed)
Squat: 235x 2 of 5
Incline, neutral, narrow, db: 50s- 3 of 8 (paused)
222
Hang: 220x 3 of 3
Squat: 270x 2 of 5
warmed up with 20 to pull, felt okay, loaded 130, not sure if fatigued or a little tweaked midback but wasnt feeling it.
220
Bench-
Unrack: 315
Work Set: 220x9 (pr, but man, wouldve loved ten here, then i know i would be adding a rep on the 225x8)
Hang: 185x 3 of 3
Squat: 185x 2 of 5 (kind to knees and back tonight)
Incline, neutral, narrow, db: 50s- 10,10,9 (paused)
220
Hang: 225x 3 of 3
Squat: 215x 2 of 5
Wide Pulldown- 130- 10,10,6
Narrow Reverse Grip Pulldown- 130- 2 of 10
220
Bench-
Unrack: 320
Work Set: 225x9 (pr) went up clean enough i went for 10, couldnt finish.
Hang: 205x 3 of 3
Squat: 235x 2 of 5
Incline, neutral, narrow, db: 55s- 10,8,6
Usual saturday throwing didnt happen. people did hammer then went to throw weight with olympic legend ed burke in los gatos. i stayed and hit 24’ with the 56 pounds which wouldve been pr. nice standing puts with both 20 and 16 too
219
Hang: 230x 3 of 3
Squat: 255x 2 of 5
Wide Pulldown- 140- 8,8,6
Narrow Reverse Grip Pulldown- 140- 3 of 8