Deadlift layer
sghp 3x5
rack pull 1rm 335
deadlift 235 4x3
farmer carries
75lbs across basement and back 3x
Front squat layer
leg curls for pump
jump squats w/bar 4x4
fs 1rm 240
density 5min w/205 8reps
5min w/185 8 reps 4min (migraine getting bad so stopped here)
Push press layer
muscle snatch 3x3 w/75lbs
push press 1rm 155
density 21 reps w/125 6min
overhead plate carries 70lbs across basement and back 3x
1 set of pump lateral raises
Deadlift layer
sghp 4x3 (top set 150)
rack pull 1rm 340
deadlift 250 4x3
farmer walks 85lbs dbs across basement and back x3
Front squat layer
pump leg curls 3sets
ankle weighted jumps 3x5
fs 1rm 235 (tired and sinus thing going on)
density 20 reps w/185 7min 18sec
fs carries w/ankle weights
75lbs x1min x3
Incline bench layer
Push-ups 3x15
Incline 1rm 215
30 reps with 155 in 4min 48sec
Db goblet carries
75lbs across basement and back 4x
3sets skull crushers
deadlift layer
sghp
95 x3
115 x3
135 x3
lower back started acting up
5 sets seated cable curls
5 sets facepulls
5 sets light shrugs
bicep work
sunburn too bad to bench so…
deadlift layer
olympic deadlift
3x5
deadlift slight deficit 3rm 295
density
4x3 215
farmer walks
75lbs across basement and back 3x
couple sets of curls
push press layer
3x3 muscle snatch w/75lbs
push press 1rm 160 (single reps are more like power clean to push press)
density 25 reps w/115 4min 28sec.
overhead barbell carry
75lbs x30sec x3
3x10 cable pushdown
Front squat layer
3x4 jumps squat w/bar
Fs 1rm 235
Density 20 reps w/165 5min 28sec
Loaded carries
Yoke carry
75lbs x3
Slight incline layer
Push-ups 3x10
Incline 1rm 215
Density 10 reps w/165(4,3,3) 10 reps w/150 (4,3,3)
No loaded carries
3sets skull crushers
Deadlift layer
Sghp 5 sets
Deadlift 2rm 330
Density 3x3 w/255
Farmer walks
85lb db across basement and back 3x
Few sets of curls
incline tilt layer
push press 3x6 75lbs
incline 1rm 210
density
pin press 3x3 with 190
54321 x1 w/150
goblet db carry
80lbs across basement and back x3
couple sets for triceps
starting the 20min program
fs
-185 x5
-210 x1
-220 x1
-150 x12
slight incline bench
-170 x5
-190 x1
-196 x1
-125 x15
few sets biceps
deadlift
3 warm ups
-279x5
-310x1
-320x1
-205x9
psuh press
2 warm up sets
-130x5
-145x1
-150x1
-95x15
couple sets lateral raises
slight incline
-170 x5
-190 x1
-196 x1
-125 x20
lower back really bothering me. laying off deadlifts for a while
bent over bb row (lt)
-75lbs 3x8
lat pulldown
-50 x15
-80x15
-130x15
few sets for triceps
Lower back feeling a little better
Push press
-75x6
-95x6
-115x6
-135x6
4setsfor biceps
Slight incline
-135x6
-155x4
-175x5
-195x1
-200x1
-135x20
Bent over bb row
-75x10
-115x9
-135x7
Front squat
-75x15
-135x8
Sghp
-75x6
-115x3
-145x3
-160x5
-180x1
-185x1
-120x11
Rdl
-75x8
-115x6
-135x3
3sets for triceps
3sets for abs
Incline press
-135x4
-155x4
-180x5
-200x1
-205x1
-145x13
Bb row testing 1rm
1rm. 185
Front squats
-135x7
-175x4
-200x4