Incline bench layer
50bw tricep extensions
3 sets rack lockouts
Incline 1rm 220
density 20 reps w/175 2min 53sec (5,5,3,3,2,2,)
goblet db carry
75lbs x1min x3
SGHP layer
50bw tricep extensions
4 sets rack lockouts
3x12 skull crusher
3x3 muscle snatch w/75lbs
SGHP 1rm 190
density
10 singles w/170
10 reps w/150 (3,3,2,2)
overhead plate carries
60lbs x1min x3
Squat layer
50bw tricep extensions
3 sets rack lockouts
3x10 skullcrusher
BS 1rm 270
density w/215 only got 3x3 and knees were hurting
rdl 115 3x5
farmer walks w/75lb dbs 1min x3
Forgot to log decline layer for friday
today
SGHP layer
3x3 muscle snatch e/75lbs
sghp 1rm 200
density 20 reps w/160 (4,4,3,3,3,2,1)
overhead plate carries
70lbs across basement and back x3
30bw rows
Deadlift layer (knees weren’t feeling up to squats)
jump squats 3x5 w/bar
light leg curls
deadlift
-165 x3
-215 x2
-255 x1
-295 x1
-310 x1 (all the plates i have at the moment had to set the plates on my other 25s)
density
280 5x1
250 5 reps(3,2)
farmer walks
85lb dbs across basement and back 3x
Incline bench layer
push press w/75lbs 3x4
Incline 1rm 235
density-
5 singles w/210
15 reps w/190 (4,4,3,2,2)
goblet db carry
80lb db across basement and back 4x
SGHP layer
50bw tricep extensions
4 sets rack lockouts
3x12 cable pushdown
sghp 1rm 200
density 20reps w/160
overhead plate carries
70lbs across basement and back x4
Decline bench layer
50bw tricep extentions
3 sets racklockouts
decline 1rm 240
density
7 singles w/215
13 reps w/190 (5,3,3,2)
db goblet carry
80lb db x1min x3
Front squat layer
50 bw tricep extensions
3 sets rack lockouts
3x10 rope pushdown
3x5 jump squats w/bar
fs 1rm 225
bs 225 x1 x5
bs 135 x5 x4 x3 x2 x1
farmer walks
75lb dbx x1min x3
SGHP layer
3x3 muscle snatch w/75lbs
sghp 1rm 190
density
5 singles w/170
5 reps w/160 (2,3)
10 reps w/150 (4,3,3)
overhead plate carries
70lbs x1min x3
3x15 cable crunches
Front squat layer
2x5 jump squat
fs 1rm 230 (focusing more on form and going deeper since my knees have hated me as of late)
density
5 singles w/210
10 reps w/185 (2, 2, 2, 2, 2)
12 reps w/115 (4,4,4)
8 reps w/75 (4,4)
farmer walks
75lbs dbs 4x across basement and back
2x20abs
Starting a few weeks of opposite training
Chest/Shoulders
Military press
75lbs 1x10, 1x12
DB Floor Press
25lb dbs
1x15
1x20
Pushups
3x12
High incline press
135 x5
145 x5
160 x5
170 x5
175 x5
Incline db laterals
10lbs
4x15
facepull
4x15
floor flyes
2x10
Legs
bulgarian split squat
3x10
back squat
-135 x8
-155 x7
-175 x7
-75 x10
lying leg curl
2x10
RDL
3x6 w/115
Leg extension
2x20
forgot to log back and arm day last week
Opposite training
chest/shoulders
military press 2x12
db floor press 2x15
high incline bench 4x6
pushups 3xmax
incline db lateral raises 3x20
facepull 3x15
db floor fly 2x10
opposite training
legs
3 sets leg curls (20,15,12)
3x10 spilit squats
4x5 front squat
1x5 boxsquat
3x8 rdl
2x20 leg extension
2x25 calf raises
Opposite training
back
pulldwons
3x15
1arm db row
2x12
rack pull
5x5
seated cable row
3x15
plate shrugs
2x20
opposite training
arms
cable pushdown
3x15
standing db curl
3x10
close grip bench
x10,x8,x8
cable preacher curl
x10,x8,x8
skullcrusher
4x15
pinwheel curl
4x8
Last week had a cold so did a deload
opposite training again this week
layers begin again next week
Decline bench layer
3x8 pin press
decline 1rm 230
density 6min 27 reps w/185
carries
db goblet carries 55lbs x1min x3
rope pushdowns 1 pump set
SGHP layer
3x3 muscle snatch w/75lbs
sghp 1rm 180
density 25 reps w/145 6min
farmer walks
55lb dbs x1min x3