Floor press
45
135
195x5/5/5/5/10
Military press
45
95x5/5/5
105x5
115x9
Curls, extensions, and side raises
Squat
45
45
135
135
225
245x3x5
Deadlift
135
225
315
365
415x1
365x5
Bench
45x3x5
135
185
200x3x8
Paused Incline
135x3x8
CGBP
135x3x8
Assistance work each for 1x15-20 reps:
DB OHP
Dips
Side raises
Db curls
Front raises
Rope pushdowns
Rear raises
Hammer curls
Squat
45x3x5
135
225
285x1
255x3x8
SLDL
135
225X5
305x2x5
Bench
45
45
135
175x3x3
200x3x8
Floor press
185x5
205x3x5
Squat
45
135
135
225x3x3
255x3x8
Paused highbar beltless
205x3x3
Dead
135
225
315
405x1
375x1 was supposed to get this for 5s, but it felt even heavier than 405!?
Deficits
315x3 ugh
Got so frustrated at this point I started the whole workout over.
Dead
135
265x5
305x5
345x6
Low block pulls
315x 4x6
Much better.
Press
45
45
105x3x8
Incline press
135x6
185x4x6
Accessory work in between sets of the main lifts:
Hanging knee raises
Db curls
Side scap raises
Hammer curls
Db upright rows
Squat
45
45
135
135
225x2x3
265x3x8
Front squat
185x3x6
Bench
Up to 205x3x8
Floor press
205x4x6
Weighted situps
EZ curls
Btn cable extensions
Squat
Up to 265x3x8
Paused highbar beltless
225x3x3
Press
45
45
110x3x8
Incline press
135
185x4x6
Hanging knee raises and side scap raises
Deadlift
135
225
315
365x3
Low block pull
315x4x6
SLDL
225
275x3x8
Only had 25 minutes to work out before the gym closed yesterday, so it was a pretty quick BRO workout of bench n curls
Bench press
45
135
135
185x3
210x3x8
EZ curls
Barx20
25 per side x2x10
Not the best workout. Drove 17 hours out of town for some testing, fueled by mcdonalds and pizza.
Squat
45
45
135
135
225
225
275x7
275x5/5
Front squat
185x3x6
Military
45
45
95
115x8/8/4
Side raises 3x12
Bench
45
135
185
210x3x8
Floor press
205x4x6
Rows and scap raises between these sets
Deadlift
135
225
315
315
385x3
Low block pulls
315x4x6
Btn cable extensions between these
Military
45
45
115x3x8
Shrugs
315x3x12
Incline press
185x4x6
Squat
Up to 315 to see how a heavyish weight felt. It felt smoothe, but my energy for more volume after this just wasn’t there. Did 275x3 and 225 paused bighbarx3. Meh.
Bench
45
135x20
185x3
215x3x8
Deadlift
45
135
225
315
405x3
Low block pull
315x4x6
Incline
135
185x4x6
SLDL
275x2x8
Floor press
185x3x8
Chinups
Bwx3x8
Press
45
45
95
120x3x8
Narrow chins
Bwx5x8
Shrugs
315x4x12
Squat
45
45
135
225
225
275x8/5/2
Wow I felt totally sapped for these squats. Weird. Should have been 3x8.
Front squat
185x3x6
Side raises
20sx2x15
Bench
215x3x8
Deads felt pretty lousy. Could be for a lot of reasons, so I won’t dwell on it.
415x1
Incline
185x6/6/6/8
Triceps extensions
Transitioned to mids. Couldn’t handle a big workout quite yet
Squat
45
45
135
225x3x3
275x5x5
Split squats
Bwx3x10 each leg
Bench
45
135x20
165x5/5
220x3x8
Incline
155x10
185x4x6
Military
45
95x5
120x2x6
95x10
CGBP
45
155x3x8
Db scap raises
Db front raises
Overhead cable extensions
Squat
45
45
135
225x3/5
285x5x5
Highbar paused
225x3x3
Split squats
Bwx10 each leg
Bench
45
135
165x15
205x3
225x8/8/5
Bench floor lockouts 12seconds
225
275
295
315
Incline Db press
45sx15
60sx12/8/7
Military
45
95x10
115x3x5
95x10
CGBP
160x2x8
Side raises and cable extensions