full body today: legs on saturday as well ad back, benching sunday
bench (towel, simulates a one board basically)
135x10
185x5
225x3
255x3 PR
285x1 PR
300x1 PR!!!
shoulder dumbell press
40’sx10
50’sx6
60’sx6
box squats
135x5
225x2, still wroking back into it
hammer curl
40’sx8
60’sx6 PR
30’sx10
powercleans
2x135x5
back felt sore doing these
glute ham
2xbwx15
rows
100’sx15 each hand
close grip bench
135x5
185x5
205x5 PR yay
you got any vids of your lifts big boy?
no, one i dont have a camera, two i lift at a gym that wont allow that shit or im at school u cant trust me i do not lie i should hope.
things got messed up today so i had to do a bench workout after my game instead of legs+back, get those tomorrow
flat bench:
45x20
135x10
185x5
205x3
225x7 PR 1 rep:)
225x5
225x3
that first set to failure killed me but im proud
BTHN smith press
65x10
105x10
front of neck PRess
105x10
65x20
wide grip decline
105x10
195x10
225x10
245x6
side laterals
20’sx10
30’sx10
barbell squat:
45x10
2x135x10
front squat to a box ( i frickin love these)
45x10
95x5
135x5
175x5
155x5
first time doing these, feels good on the back
pullups
bwx6
bw+25x5
bw+35x3
bwx5
deads
155x10 back to sore still
curl
65x10
2x75x10 strict
reverse curl
3x65x10
just some updates, hit a 245 close grip bench rather easily 20 pound pr from last time, and started weighted dips already at 15 for 6, wicked easy moving up to 25 next time
friday:
front box squats
135x10
185x3
225x3 PR
135x10
leg extension
3 plates x25
leg curl
3 platesx10
5 platesx8
6platesx6
bench day:
flat bench
45x20
135x10
185x3
225x3
255x2 PR but somehow still cant get 3 
205x5 ALL REPS PAUSED
CLOSE GRIP INCLINE *ALL REPS PAUSED
135x2
165x2
3x185x2
BTN SMith Press
105x12
2x85x12
lateral raise supersetted with front raise (both seated)
10’sx10 -10’sx10
12.5’s same
15’s same
skull crusher super setted with dumbell curl
65x10 -15’sx12
85x10 PR -30’sx12
75x10 -30’sx12
Back/shoulders
Pullups, wide neutral grip (very hard)
bwx8
x6
x4
latpulldown
150x10 (wide grip)
Rows
100’sx15 each arm
jerk press BTN
95x10
135x8
155x6
115x10
rear raises
15’sx10
workout done during school, short breif but all the good exercises:)
conditioning class in school:
close grip bench:
135x10
155x8
185x6
135x10 supersetted with skull crushers, 65x12
dumbell curl
25’sx10
40’sx8
60’sx4
25’sx10 supersetted with reverse curl, 55x12
PM: front box squats
135x5
185x5
225x8 5 rep pr:)
155x10
135x10
just wanted a quick leg pump, since i havent done legs for a bit
How is football coming along?
pretty good, not starting yet, but i play down on junior varsity for experience where i basically trash on kids lol, next year will be sick cuz ill start easily
hows ur training looking?
Saturday:
bench
45x20
135x10
185x3
225x3
255x2, not imporving im switching to declines and inclines for a while
215x8
flies
30’sx8
2x35’sx8, ill get back into these quickly
standing military
2x95x8
115x6, had more but didnt want to overdue it with back
seated laterals
10’sx10
15’sx10
drop set:
15’sx10, 10’sx10, 5’sx10, couldnt feel my arms lol
tricep v bar extension
80x10
100x10
120x10
140x10, now i remeber why i stopped using cables, i max them out lol
rear flies
2x15’sx10
non alternating dumbell curls
15’sx10
25’sx10
30’sx10
35’sx8
40’sx8
reverse curl
25x10
45x10
2x55x10
wrist curl on bench
30x10 each arm
40x10 eaxh arm
50x10 each arm
planks:
bwx30 sec
bw+45x30sec
bw+45x45 sec
reverse hypers
2xbwx15
need to hit the back harder, i think thats why the bench is falling, doing it tomorrow as well as a little quads.
back:
pullups neutral grip
bwx3
bw+25x3
bw+15x3
bwx3
wide cable rows (used lat pulldown bar)
80x8
100x8
120x8
Drop set
140x8, 120x8, 80x10, these were slow and controlled
wide grip pulldowns
120x10
140x10
150x8
160x8
fat grip rows
2x120x12
110x12
face pulls
60x8
70x8
80x8
strict smith shrugs
105x20
195x20
got some squats tomorrow so excited:)
Legs:
front box squat
135x10
225x8, new goal is 10 then ill start doing low reps:)
215x6, so tired form previous set
155x10 explosive superset with leg extensions:
4 platesx12
deads
135x10,8
new bench routine:
non smith decline (first time doing these)
45x20
135x10
185x5
225x5
245x5
265x3 
base line PR
Blasting the Tri’s
two board close grip (all reps paused for a nice pop)
135x10
225x5
275x1 drop set into 225x3
overhead pin lockouts, top of forehead (like modi’s)
95x5
135x5
135x5
dips
2xbwx8, i shoulda added weight here, next time
school day
hang cleans:
65x5
105x5
4x135x3
115x5
one arm db press overhead (like a strongman)
first time doing these just wanted to see where i was
60x1
70x1
90x1
100x1 lol so juicy
hex bar deads
working on text book form
165x10
165x5
lat pulldowns
150x10
170x8
190x6
130x10
did some curls, good day today
decline
45x20
135x10
185x5
225x5
255x3
275x3, had 4-5 stil a 10 pound
PR
225x8, want to get to 15 with this weight
two board
135x5
3x225x3, close grip two board
dips
bwx6
+25x6
+35x6 PR
btn PRess
135x5
2x185x1
seated dumbell press
40x10
50x10
60x6, all these were neutral grip
skull crushers
65x10
75x10
85x10 PR
lateral raise
15x10
15x10, 10x10, 5x10
front raise
20x10
legs:
therapist said my legs and back and hips are mad tight, been stretching for a few days alot, feeling better
back box squat
135x5
185x3
225x2, heaviest ive gone in 4 weeks so ill start with this as a baseline pr for recovery
185x3
front A2G Squat
135x5
155x5
165x5 grueling, i like it
135x5
got some benching and back tomorrow, need to work on my lower back to stay tight in squats
am: school lifting… LOL
dips
bwx10
bw+25x8
+45x6 10 POUND PR
bwx10
barbell curl
65x10
95x8
125x4
75x10