April 3
A: Overhead Lockout: 195x4, 205x2, 215x2, 225x1, 205x2, 185x4
B1: Alternating Incline DB Press: 55x3x7
B2: Bent Row (extreme fat grips): 75x1x7, 85x2x7, 85x1x10 (did 7 reps, then 3 more without the grips)
C1: Face Pull 50x2x10, 55x1x10
C2: Plank to Pushup 3x12
April 5
A: Speed Squat 160x6x2, 265x2, 280x2
B: Double Overhand 3-count Pause Deadlift 245x2x5, 185x1x7
C: Goblet Squat reverse lunge 50x7, 70x2x7, 60x1x10
D1: Single Leg Hip Thrust 75x3x6
D2: Anti-Rotation to Overhead Press 3x8 (blue band)
April 6
A: Speed Bench 150x6x3, 215x2, 235x2
B1: Push Press 135x3x5, 120x7
B2: Chin Ups 25x4x5
C1: See Saw Rows 40x3x11
C2: Triangle tricep ext. 80x2x10, 75x10
D: Barbell Curl 50x2x15
Felt really wiped out in this workout. The 235 on the bench felt heavy, even though I was planning on going for 255 while warming up. Kept the weights lower on the heavier exercises. I think my body is a little beat up from all the deadlifting in the last two weeks (partials, speed deads, pause deads, one-legged deads).
April 9
A: Close-Low squat 205x5, 245x5, 255x3, 260x3, 265x3, 270x3
B: Speed Sumos: 295x10x1
C: Split Squats: 85x7, 115x2x7, 105x10
D1: Pause Rollouts (2-3 seconds) 3x10
D2: One-leg DB Romanian deadlift 60x3x10
April 11
A: CloseGripBench: 190x5, 205x3, 210x3, 215x3, 195x3, 155x5
B1: Alternating Incline DB Press: 60x2x7, 55x10
B2: Bent Row: 115x2x7, 95x10
C1: Face Pull 52.5x10, 57.5x2x10
C2: Plank to Pushup 3x12
April 14
A: Speed Bench 135x4x3 (bands), 155x5x3
B1: Push Press 135x5, 145x5, 155x5
B2: Chin Ups 25x4x5, 1x10
Assorted band pullaparts, pressdowns and curls x 25 each
April 15
A: Close-Low squat 280x2, 285x2, 235x4
B: Split Squats: 95x7, 120x2x7, 110x10
C1: Pause Rollouts (2-3 seconds) 2x10
C2: One-leg DB Romanian deadlift 65x2x12
April 17
A: CloseGripBench: 210x4, 225x2x2
B1: Alternating Incline DB Press: 60x2x7, 60x10
B2: Bent Row (extreme fat grips): 85x2x7, 85x10 (8 reps with grips)
C1: Face Pull 57.5x2x10
C2: Plank to Pushup 2x12
April 19
A: Speed Squat 175x5x3, 285x2, 305x2
B: Double Overhand 3-count Pause Deadlift 245x5, 255x5, 185x1x7
D1: Single Leg Hip Thrust 80x2x6
D2: Anti-Rotation to Overhead Press 2x8 (blue band)
April 20
A: Speed Bench 150x5x3, 185x2, 215x2, 245x2
B1: Push Press 135x5, 160x5
B2: Chin Ups 3x10
C1: See Saw Rows 55x10, 45x12
C2: Barbell Curls 45x2x12
April 21
A: Speed Squat 160x8x2 (bands)
B: Glute Bridge with Pause 205x5, 225x5, 255x2x5
C1: Suitcase Barbell deadlift (5-sec hold) 65x1x6, 80x2x6
C2: Barbell Rollout 3x10 sec. holds
April 24
A: Squat 255x6x2
B: Sumo Deadlift 335x8x1
C1: Foward Lunge 35x3x8
C2: Side Plank 3x30seconds
April 25
A: Pause Bench 225x1, 230x1, 235x1, 240x1
B1: DB Floor Press 50x3x8
B2: DB Chest-Supported Row 50x4x8