Push press
-bar. X 10
-95x5
-140 7x3
Decline bench
-135x5
-165x3
-180 7x3
3sets skullcrusher
4 sets abs
1set lateral raise
Squat
-135x5
-165x3
-200 7x3
Deadlift
-115x3
-165x3
-215x3
-250 7x3
3sets curls
Push press
-75x5
-115x3
-140 8x3
Decline bench
-135x5
-165x3
-180 8x3
3sets facepulls
Squat
-135x5
-165x3
-200 8x3
Deadlift
-115x3
-165x3
-215x3
-250 8x3
Metcon
10 dips
45lb overhead plate carry
15 sec battle ropes
5 rounds
Push press
-75 x5
-115x3
-135x3
-150 4x3
Decline bench
-135x5
-165x3
-190 4x3
3x10 skull crusher
Superset db lateral raise and incline rear delt raise 3 sets
2sets overhead plate carries
Squat
-135x5
-165x3
-185x3
-210 4x3
Deadlift
-115x5
-165x3
-215x3
-260 4x3
Pullups
- bw x18
- bw. X11
- bw x9
3sets curls
Push press
-75x5
-115x3
-135x3
-150 5x3
Decline bench( rear delt work in between sets)
-135x5
-165x3
-190 5x3
2sets skullcrusher. 2sets cable push down
Db lateral raise superset with 70lb overhead plate carries 3x
Squat
-135x5
-170x3
-210 5x3
Deadlift
-115x3
-165x3
-215x3
-260 5x3
3sets bb row
4 sets biceps
2 sets farmer walks
Lower back bugging me
Incline bench
-135x5
-165x3
-190x3
-205x3
-175 3x4
Dips
-3x10
Incline rear delt raise superset with lateral raise 4 sets
2 sets rope push down
2 sets abs
Lower back still stiff
Seated rows 5 sets
Cable pull downs 5 sets
3 sets preacher curls
Farmer walks super set with ab work 3x
Push press
-75x5
-115x3
-135x3
-160x5
Incline bench
-135x5
-165x3
-185x3
-205x4
-175 3x3
Superset incline rear delt flyes and lateral raises 4 sets
2 sets cable push down
2 sets db skull crusher
Squat
-135x5
-165x3
-205x3
-235x3
-255x1
-275x1
-215 3x3
Bb complex
115 hang clean, front squat, rdl, high pull.
2 rounds dropping bar between
2 rounds without stopping
1 round , -1 hc, 4 fs, 5 rdl,4 sghp
Deadlift
-115x3
-165x3
-215x3
-255x3
-285x3
-300x3
Sghp
-115x5
-140x4
-165x3
Farmer walks
-65lb DBS 3x
4sets curls
Incline bench
-135x5
-165x3
-185x3
-210x3
-180 3x3
Dips
-15x15
-20x8
-25x6
-bwx12
Plate goblet carry
-35lb 3x
Db skullcrusher 4 sets
Push press
-75x5
-115x3
-140x3
-165x4
-135x3
-115x5
Growth factor width superset
30* lat raise
90* lat raise
Partial
Partial
Front raise
X3
2x20 rear delt flyes
Shoulders to pumped to do carries
Squat
-135x5
-165x3
-205x3
-225x3. ( felt something weird in my left knee and sharp pain couldn’t even bw squat after this)
Rdl
-3x8
Shrug
-3x12
Abs
-3x25
Deadlift
-115x5
-165x3
-215x3
-255x3
-310x4
Sghp
-115x6
-135x4
-170x3
Pull-ups
-bw. X19
Bicep work
Squat
–135x5
-165x3
-215x3
-255x2 (knee gave out)
Rdl
-115x8
-135x5
-155x4
Hang clean
-115x10
-135x8
-155x2
15 sit-ups
Farmer walks
Bb row
3 rounds
Deadlift
-135x5
-185x3
-225x3
-275x3
-300 x3 x3 x2(knee went out)
Sghp
-135 3x6
Farmer walks
3 sets
Pull-ups
2 sets
4 sets curls