Close-grip Bench (all paused):
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/335
1x1 w/365
1x1 w/370
2x3 w/315
3x3 w/325
Superset:
DB Rows:
5x10 w/120
Face pulls:
5x15 w/mini band
Band pull-aparts:
5x15 w/mini band
Front Squat:
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/315
1x1 w/335
1x1 w/365
1x1 w/370
5x3 w/325
GHR:
5x10 w/bodyweight
Deadlift:
1x5 w/225
1x3 w/315
1x3 w/405
1x1 w/455
1x1 w/495
1x8 w/525 (rep PR - had to reset after 5 because the weights wouldn’t stay on the bar)
Hip thrusts:
5x10 w/2 heavy bands
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/335
1x1 w/365
1x1 w/355
5x3 w/335
Superset:
Pull-ups:
5x10 w/bodyweight
Face pulls:
5x15 w/mini band
Band pull-aparts:
5x15 w/mini band
Squat:
1x5 w/225
1x5 w/275
1x3 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/495
1x1 w/520
2x3 w/455
3x3 w/460
Good Mornings:
5x5 w/225
Abs
Close-grip Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/335
1x1 w/355
5x3 w/315
Superset:
DB Rows:
5x10 w/120
Face pulls:
5x15 w/mini band
Band pull-aparts:
5x15 w/mini band
Front Squat:
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/315
1x1 w/335
1x1 w/365
1x1 w/375
5x3 w/325
GHR:
5x10 w/bodyweight+10
Abs
Deadlift:
1x5 w/225
1x3 w/315
1x3 w/405
1x1 w/455
1x1 w/495
1x1 w/545
1x1 w/585
5x3 w/515
Hip thrusts:
5x10 w/2 heavy bands
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x2 w/315
1x1 w/335
1x1 w/355
1x1 w/365
5x3 w/335
Superset:
Pull-ups:
5x10 w/bodyweight
Face pulls:
5x15 w/mini band
Band pull-aparts:
5x15 w/mini band
Squat:
1x5 w/225
1x5 w/275
1x3 w/315
1x3 w/365
1x2 w/405
1x1 w/455
1x1 w/495
1x1 w/515
1x3 w/465
4x3 w/455
Good Mornings:
5x5 w/225
Abs
Close-grip Bench:
1x5 w/185
1x4 w/225
1x3 w/275
1x1 w/315
1x1 w/335
Failed 365x1 twice
2x3 w/315
3x3 w/325
1x1 w/355
Superset:
Meadow Rows:
5x10 w/135
DB Lateral Raises:
1x50 w/25
DB Rear-delt swings:
1x50 w/20
Front Squat:
1x5 w/185
1x3 w/225
1x3 w/275
1x1 w/315
1x1 w/345
1x1 w/365
2x3 w/325
3x3 w/330
GHR:
3x10 w/bodyweight 10
Abs
Bench:
1x5 w/205
2x4 w/245
2x3 w/285
5x3 w/325
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
5x3 w/455
Bench:
1x5 w/225
1x5 w/265
5x4 w/305
Deficit Deadlift:
1x3 w/300
2x3 w/365
4x2 w/390
Bench:
1x5 w/205
1x5 w/245
2x4 w/285
2x3 w/305
2x2 w/325
3x1 w/345
2x2 w/325
2x3 w/305
2x4 w/285
1x5 w/265
1x6 w/245
1x7 w/225
1x8 w/205
Deadlift:
1x4 w/315
1x3 w/365
2x3 w/420
2x3 w/480
4x2 w/510
Squat:
1x5 w/315
1x4 w/365
2x3 w/425
2x2 w/475
2x2 w/480
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
6x2 w/325
Squat:
1x5 w/275
1x4 w/345
1x3 w/395
5x3 w/455
Deadlift to knees:
1x3 w/315
1x3 w/365
2x3 w/425
4x3 w/450
Bench:
1x6 w/205
1x6 w/245
5x6 w/265
Deadlifts from Boxes:
1x4 w/425
2x3 w/480
2x3 w/535
failed with 600
Bench:
1x5 w/205
2x4 w/245
2x3 w/285
1x3 w/325
2x2 w/355
2x3 w/355
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
1x2 w/455
2x2 w/495
2x2 w/500
Close-grip Bench:
5x5 w/285
Bench:
1x5 w/205
1x4 w/245
2x4 w/285
2x3 w/305
3x2 w/325
2x3 w/305
1x4 w/285
1x5 w/265
1x6 w/245
1x7 w/225
1x8 w/205
Deficit Deadlift:
1x4 w/315
1x4 w/365
2x3 w/420
6x2 w/475
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
5x3 w/455
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
6x3 w/325
Squat:
1x6 w/285
2x6 w/345
3x6 w/365
Deadlift to knees:
1x3 w/315
2x3 w/365
4x4 w/420
Incline DB Bench:
3x5 w/120
Deadlifts from Boxes:
2x4 w/455
2x3 w/510
4x3 w/570