warm up
ghr 2x12
jumping around
blue heat
lax roll back
box squat
barx3
95x3x3
135x2x3
185x2x3
205x3
225x3
245x2x3
ghr
3x10
add light band
x10
x8
glute bridge stuff
squats from a few days ago
bench
barx5
95x2
135x3
155x5
185x3
205x5
225x5
245x3x5
225x5
hover boards
225x4x3
fat grip close grip floor press
185x2x8
205x7
curls and farmers walks
training from yesterday
bench
245x3x5
illegal wide bench
225x2x6
btn press
95x4x8
strict rows
185x4x8
ghr
3x8
1x12
3 count pause front squat
barx5
95x5
135x2
185x2
205x2
225x2
245x1
255x1 PR
conv. speed pulls
225x10x2
deadlift stance gm
barx5
95x5
135x5
175x3x5
ghr blue band
3x8
1x10
bw 180 @ gym
bench vs doubled minis
barx5
95x5
135x5
155x3
185x3
205x3
225x3
235x2
245x2x0
add sling shot
245x1
265x1
285x1
floor press
225x5x5
paused db bench
80’sc10
80’sx9
80’sx7
db row
100x4x8
headed home this weekend so no training for a few days
squat
barx5
135x5
225x3
245x3
265x2
275x2
285x2
295x2
305x2
these felt kinda meh.
chain deadlift (40lb in chain)
135x5
225x2
245x2
265x2
285x2
305x2
325x2
deficit dead
225x5
275x3x5
bench
235x5x5
2 count pause bench
225x8x3
face pulls
3x20
db extension
20x3x20
curls
3x8
squat
barx5
95x5
135x5
185x4
205x3
225x6x3
low box squat
225x4x3
speed pulls
fat grip ohp
barx5
95x3
115x3
135x3
145x3
155x3
165x2
175x1
dead bench
135x1
185x1
205x2x2
215x2x2
225x2x2
235x2x2
245x2x2
255x2
265x2 10 pound 2 rep PR
incline scap pull shrug things
35x3x12
35x15
band pull aparts
50 reps
floor press
barx5
95x5
135x3
135x3
185x2
225x2
245x2
265x2
285x2
295x1
add sling shot
305x1
325x2
cgbp
205x5x5
paused db bench
85x8
85x7
85x5
curls
4x8
conv deadlift
135x5
185x2
225x2
275x2
320x2
255x8x3
bent over rows
185x2x8 not a fan of these.
ghr
5x10
bench
240x5x5
paused bench
225x4x3
dead bench
205x8x1
dips
bw 45x4x12
chest supported shrugs
65’sx4x10
felt slow today, not gonna bench again until friday
low box vs lights
barx5
95x3
135x3
add bands
135x2
185x2
205x2
225x2
245x2
255x2
rdl
225x8
275x2x5
295x5
315x5
ghr
5x8
abs
3x15
ohp
barx5
95x5
135x5
145x4x3
tbar row
4x6
chest supported row
3x10
chest supported incline shrugs
4x15
^these are now going to be reffered to as fatman shrugs