Squat
45
135
225
315x1
335x1
345x1
295x2x2
Highbar beltless
225x2x3
Bench
45
135
185
225x1
235x1
245x1
195x3x2
Band pull aparts
Planks
Deadhangs
I’ve decided to bench every day apparently, because why the hell not
MORE BENCHING
Floor press
45
135
185x3x5
Kabuki row
50
70
90sx3x5
Dips assisted 3x8
Back extensions 2x12, +20lbsx6
Overhead db extension 3x13
Con curl 3x13
Calf raise 3x13
Row 500m, 2 minutes
Squat workout was interrupted by work.
P.M. workout
Bench
45
135
185
225x1
245x1
265x1
205x4x2
Benchblockz
205x5
225x1
275x1
295x1
It is only the eccentric that feels heavy, interestingly.
Band pullaparts 3x20
Lat pulldowns 3x12
Facepulls 3x15-20
Back extensions 3x12
A.M. workout
Foam roller warm-up for quads/glutes/back. Band pullaparts 3x20
Banded Squat
45
135
225
315
335
355x1
Never done this before. Probably doing it wrong. May try to tighten the band’s next time, or just add weight like this Idk
Lowbar squat
225
295x5
Bench with chains (19lbs chain per side)
45
135
185
225
245
Never used chains before either. These felt really good
Pause bench
135
225x5
Spoto press
45
135
185
225x1
195x2x8
SLDL
45
135
225
315
365x1
265x5 easy.
1arm TBAR
45x8
95x2x8
Rolling DB ext
15sx8
25sx8
35sx8
Row 500m
A.M.
Band pull aparts 3x20
Pin squat
45
135
225
315
365
405x2 PR
Highbar beltless
135
225
275x5
Block bench
45
135
225
245
275
305x1
275x3
Plank
60s
Bench
45
135
185
225x1 easy
255x1 easy
275x2 tng, lifetime PR
Assisted chins 3x8-10
Hammer curls 3x10
DB pullover ext 3x10
Back ext 2x15
500m Row
Early A.M. workout
Banded squat
Tighter bands this time
45
135
225
315x3
Band pull aparts 3x20
Chain bench
45
135
185x3
225x3
Front squat
45
135
185
225x7 PR
DB wrist pronations for golfers elbow 3x10
P.M.
Floor press
45
135
185
205x3x8
Rack pull
45
225
315
405
455x1
SLDL
135
225
275x5
High facepulls 3x15
Cable long curls 3x8
Rope pushdowns 3x15
Row 500m
Band pull aparts 3x20
Banded squat
Tighter bands this time
45
135
225
315
345x1
Lowbar squat
135
305x5
Chain bench
45
135
185
225
255x1 PR
Pause bench
135
235x5
Beltless highbar
45
135
225
275
315
355x1
Front squat
135
235x5
Block bench
45
135
225
245
275
315x1
285x3
Floor press
45
135
185
215x2x8
Rolling DB ext
35sx3x8
Db rocking preachers
45sx3x8
Cable long curls 3x8
Db pronations 3x10 for golfers elbow
Row 500m
Chain bench
45
135
185
235x3 PR
Raw bench
135
225
245x5 PR
Assisted chins 4x4-8
Hammer chins 3x5
Promotions 3x10, 1x15
Row 700m
Pin squat
45
135
225
315
365
425x1
Block bench
45
135
225
275
325x1
Row 500m
Squat
45
135
225
315
365x1 smoothe
Highbar beltless
225
295x5 PR
Bench
45
135
185
225
245
265x1 also smoothe and floaty
Spoto press
135
225
245x1 PR
P.M. workout
Chain bench
45
135
185
205x5
SLDL
45
135
225
315
355x1
285x5
Row 500m
Front squat
45
135
185
225
275x1
245x5
Block bench
45
135
185
225
255x5/5
Ring plank
5x5s
Row 500m
Bench
45
135
185
225
255x5 PR
Rolling DB ext
20s
40sx4 too heavy.
30sx2x12
Cable long curl 8x8
SLDL
45
135
225
295x5
Lying leg curls
50x3x8
Row 500m
Beltless highbar squat
45
135
225
275
315
365x1
295x1 knee pain on first rep, so stopped it there.
Chain bench
45
135
185
215x5/5 (253 at the top)
Standing finger curls
35sx2x12
Row 1,000m