Squat:
1x3 w/265
1x3 w/315
2x3 w/365
5x2 w/415
Bench:
1x3 w/200
1x3 w/240
2x3 w/280
3x2 w/320
3x1 w/340
DB Flies:
4x8 w/35
Bench:
1x3 w/200
1x3 w/240
2x3 w/280
5x2 w/320
Deadlift:
1x3 w/275
2x3 w/325
2x3 w/385
5x2 w/405
Weighted Pullups:
3x5 w/60
BB Rows:
2x5 w/315
Kroc rows:
1x15 w/120
Squat:
1x3 w/265
2x3 w/315
2x2 w/365
3x2 w/390
Bench:
1x3 w/205
1x3 w/245
2x3 w/285
4x2 w/305
Bench:
1x3 w/205
1x3 w/245
1x3 w/275
1x2 w/315
2x1 w/355
1x1 w/360
Deadlift:
1x3 w/275
2x2 w/325
4x2 w/385
Bench:
1x5 w/185
2x4 w/225
2x3 w/265
2x3 w/300
3x2 w/320
2x3 w/300
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
5x3 w/405
Bench:
1x5 w/205
1x5 w/245
5x4 w/280
Deadlift:
1x4 w/275
1x4 w/325
2x3 w/385
2x3 w/435
4x2 w/465
Bench:
1x8 w/185
1x7 w/205
1x6 w/225
1x5 w/245
1x4 w/265
2x3 w/280
2x2 w/300
3x1 w/320
2x2 w/300
1x3 w/280
1x4 w/265
1x6 w/245
1x8 w/225
1x10 w/205
1x12 w/185
Rack Pull:
1x5 w/315
1x4 w/385
2x3 w/435
1x3 w/495
1x1 w/545
1x1 w/545
1x2 w/545 (sumo)
1x2 w/515
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
2x3 w/405
4x2 w/430
Bench:
1x5 w/185
2x4 w/225
2x3 w/265
6x2 w/300
Leg Press:
4x3 w/630
Russian leg curls:
5x10 w/bodyweight
Face pulls:
5x10 w/70
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
5x3 w/405
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
6x2 w/315
Front Squat:
1x5 w/135
1x3 w/225
4x3 w/295
Pull-ups:
3x10 w/bodyweight
Cable flies:
3x10 w/50
Hyperextensions:
3x10 w/35
Deficit Deadlift:
1x3 w/275
2x3 w/325
4x2 w/355
Bench:
1x5 w/185
1x5 w/225
2x4 w/265
2x3 w/280
3x2 w/300
2x3 w/280
2x5 w/265
1x7 w/225
1x9 w/185
Deadlift:
1x4 w/275
1x4 w/325
2x3 w/385
5x2 w/435
Leg Press:
6x5 w/630
Face pulls:
5x10 w/50
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
7x3 w/325 (paused even sets)
Squat:
1x5 w/255
1x5 w/305
2x5 w/355
4x4 w/385
Tbar rows:
3x10 w/135
Seated Good mornings:
3x5 w/185
Face pulls:
3x10 w/70
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
2x2 w/405
1x1 w/455
1x3 w/455
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
2x3 w/300
3x2 w/340
Squat:
1x4 w/325
2x4 w/385
Anderson Squat:
2x4 w/315
Goodmorning:
3x5 w/225
Pull through:
2x5
Face pulls:
5x10 w/70
Deadlift:
1x4 w/275
1x3 w/325
2x3 w/385
2x2 w/435
2x1 w/495
1x3 w/495 (sumo)
2x2 w/435
Bench:
1x6 w/185
1x5 w/225
2x4 w/265
2x3 w/280
3x2 w/315
2x3 w/280
1x5 w/265
1x9 w/225
1x11 w/185
Deadlift:
4x2 w/405
Bench:
1x5 w/185
1x4 w/225
2x3 w/275
6x3 w/325
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
3x3 w/405
4x2 w/430
Incline BB Bench:
4x6 w/225
Face pulls:
5x10 w/70
Russian Leg Curls:
3x10 w/bodyweight
Reverse Hypers:
2x10 w/bodyweight
Cable Flies:
3x10 w/70
DB Flies:
2x10 w/37.5
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
5x3 w/405
Bench:
1x5 w/185
1x4 w/225
2x3 w/265
3x3 w/300
4x2 w/320
Anderson Squat:
1x5 w/225
1x5 w/275
4x4 w/315
Deadlift:
1x4 w/275
1x4 w/315
1x3 w/385
2x3 w/435
2x3 w/455
1x3 w/475
1x3 w/505 (sumo)
Bench:
1x6 w/185
1x5 w/225
2x4 w/265
2x3 w/275
3x3 w/315
2x4 w/275
2x5 w/265
1x6 w/245
1x8 w/225
1x10 w/205
1x10 w/185
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
3x3 w/405
1x2 w/455
2x2 w/475
3x3 w/405
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
3x2 w/335
2x1 w/355
1x1 w365
Squat:
4x6 w/325
Pull throughs:
3x10
Lying leg curls:
2x10
Bench:
1x5 w/195
2x4 w/230
2x3 w/270
2x3 w/310
3x2 w/330
2x3 w/315
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
5x3 w/410
Bench:
1x5 w/225
1x5 w/250
5x4 w/295
Face pulls:
5x10 w/70
Deadlift:
1x4 w/275
1x4 w/330
2x3 w/385
2x3 w/440
4x2 w/475
Bench:
1x8 w/195
1x7 w/215
1x6 w/235
1x5 w/250
1x4 w/275
2x3 w/295
2x2 w/315
3x1 w/335
2x2 w/315
1x3 w/295
1x4 w/275
1x6 w/255
1x8 w/235
1x10 w/215
1x12 w/195
Snatch-grip Deadlift:
1x5 w/135
1x3 w/225
1x3 w/315
1x2 w/365
Back was tired after this so just did one more set of speed pulls with 365 for a double.
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
2x3 w/410
4x2 w/435
Bench:
1x5 w/195
2x4 w/230
2x3 w/275
6x2 w/315
Squat:
1x5 w/285
1x4 w/335
4x3 w/385
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
5x3 w/415
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/335
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
4x3 w/385
Face pulls:
5x10 w/80
Russian leg curls:
3x10 w/bodyweight
Seated calf raises:
3x8 w/160