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Week 1: (Feb 27 - Mar 3, 2023)
Sunday: Shoulders & Biceps
- Warmup: 10 chins, Press: 45lbx10, 95lbx10
- Standing Military Press – 5/3/1
- DB Military Press – 4x12
- 40lbx12
- 45lbx12
- 55lbx12
- 65lbx12
- Side Laterals – 4x12
- 25lbx12
- 25lbx12
- 30lbx12
- 30lbx12
- Rear Laterals – 4x12
- 30lbx12
- 35lbx12
- 35lbx12
- 35lbx12
- DB Bicep Curls – 4x12
- 35lbx12
- 35lbx12
- 40lbx12
- 40lbx12
- DB Hammer Curls – 4x10
- 40lbx10
- 40lbx10
- 45lbx10
- 45lbx10
2 Likes
Thursday: Chest & Triceps
- Bench Press – 5/3/1+
- 5 @ 65%: 210lbx5
- 5 @ 75%: 240lbx5
- 5+ @ 85%: 270lbx10
- Band Pullaparts - 5x20 (#2 Band)
- Weighted Dips – 4x10
- +21lbx10 (1x Chain)
- +42lbx10 (2x Chain)
- +63lbx6 (3x Chain)
- +42lbx10 (2x Chain)
- DB Flyes – 4x12
- 25lb x12
- 35lb x12
- 35lb x12
- 35lb x12
- Triceps Pushdowns – 5x20
- 50lb x20
- 50lb x20
- 50lb x15
- 50lb x15
- 50lb x13
- DB Incline Press - 4x12
- 50lb x12
- 50lb x12
- 60lb x12
- 70lb x12
2 Likes
Might have come down with Covid. Been feeling off last few days and wife tested positive. So far I tested negative twice so maybe just a cold I dunno. Weights are still moving well enough but motivation was t there today for squats so I took my walk instead 
Friday
*2.5 Mile Ruck (50lb)
2 Likes
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Week 2: (Mar 6 - 12, 2023)
Monday: Shoulders & Biceps
- Warmup: 3x5 Slam Ball (15lb)
- Standing Military Press – 5/3/1+
- 3 @ 70%: 145lb x3
- 3 @ 80%: 165lb x3
- 3+ @ 90%: 185lb x6
- DB Military Press – 4x12
- 40lbx12
- 45lbx12
- 55lbx12
- 65lbx12
- Side Laterals – 4x12
- 25lb x12
- 25lb x12
- 25lb x12
- 25lb x12
- Rear Laterals – 4x12
- 25lb x12
- 25lb x12
- 25lb x12
- 25lb x12
- DB Curls – 4x12
- 35lb x12
- 35lb x12
- 35lb x12
- 35lb x12
- Hammer Curls – 4x10
- 40lb x10
- 40lb x10
- 40lb x10
- 40lb x10
2 Likes
Good sessions as of late, keep the hard work going
1 Like
Tuesday: Back & Abs
- Deadlift – 5/3/1+ (Block Pull)
- 3 @ 70%: 315lb x3
- 3 @ 80%: 355lb x3
- 3+ @ 90%: 405lb x7
- Barbell Rows – 4x12
- 135lb x12
- 155lb x12
- 185lb x12
- 185lb x12
- SSB Good Morning – 4x10
- 118lb x10
- 118lb x10
- 118lb x10
- 118lb x10
- Barbell Shrugs - 3x20
- 225lb x20
- 245lb x20
- 275lb x20
- Hanging Leg Raises – 4x12
Notes: working in a deficit has slowed down my recovery between sessions. Hamstrings still sore from RDL’s on Sunday so decided to pull deadlifts today from blocks to take some leg drive out of it.
First time doing SSB GM’s (I think). Started light and will slowly work my way up. Tried to emphasize bending/rolling forward the upper portion of my back when doing this movement to get the most out of 118lb.
3 Likes
Yeah I liked them. Also like them with the camber squat bar too.
Thursday: Chest & Triceps
- Bench Press – 5/3/1+
- 3 @ 70%: 225lb x3
- 3 @ 80%: 255lb x3
- 3+ @ 90%: 290lb x7
- Band Pullaparts - 3x20 (#2 Band)
- Band Facepull - 2x20 (#2 Band)
- Weighted Dips – 4x10
- BW x15
- +21lbx10 (1x Chain)
- +21lbx10 (1x Chain)
- +21lbx10 (1x Chain)
- DB Flyes – 4x12
- 30lb x12
- 35lb x12
- 40lb x12
- 45lb x12
- Triceps Pushdowns – 5x20
-
#4 Band x20
-
#4 Band x20
-
#4 Band x20
-
#4 Band x20
-
#4 Band x20
- DB Incline Press - 4x12
- 50lb x12
- 60lb x12
- 70lb x10
- 70lb x10
3 Likes
Pulled pork for tomorrow. My son eats this stuff like it’s his job.
Friday: Legs & Abs
- Squat – 5/3/1
- 3 @ 70%: 288lb x3
- 3 @ 80%: 328lb x3
- 3 @ 90%: 370lb x3
- RDL – 3x12
- 185lb x12
- 185lb x12
- 185lb x12
- Back Extension – 4x12 (#2 Band)
- Standing Ab Crunch – 4x12 (#3 Band)
Pulled back on volume today. My legs took a beating last week and afraid it may have been too much while in a calorie deficit to keep on that path on leg day.
3 Likes
Saturday
* 2.5 Mile Ruck (50lb)
2 Likes
Sunday
- Front Squat (125lb 2x5, 175lb 3x3, 205lb 3x3)
- Hang Clean & Press (125lb 3x5, 175lb 3x3)
- Dips 3x10
- Chins 3x10
- Band Pullaparts x60
- Over-and-backs x20
- Facepulls x50
Got bored today…figured I would get a light workout in to get the heart pumping.
2 Likes