Bench
165x5
195x3
220x7 PR
4 sets incline bench
3 sets db bench
3 sets chins
Deadlift
315x5
355x3
395x3
4 sets good mornings
4 sets abdominals
Press
105x5
120x3
135x3
5 sets db press
5 sets plate raises
Squat
160x5
195x5
230x5
Bench
105x5
125x5
150x5
SUPERSETS
Preacher Curl / One Leg Box Squat - 5 sets (10/15)
Wide Chain Pushup / Hip Thrust - 5 sets (10/20)
Dead
225x5
235x5
275x5
3 sets NGHR
3 sets shrugs
5 sets sidebends
Squat
275x5
315x6
335x2
355x1
3 sets split squat
3 sets hypers
Bench
5x5 215
Behind Neck Press
5x5 115
Reverse Band Bench (green band)
up to 365x1
3 sets bench dips
3 sets abs
Squat
4x4x300
1x1x360 Wraps
Partial Squat
410x3
450x3
4 sets hamstrings
3 sets calves
5 sets abdominals flexion
Deadlift
4x4x350
Rack Pull
410x3
500x1 PR
6 sets band reverse hyper and glute bridge
4 sets lats
6 sets abs (super crunch and side bends)
Bench
Singles up to 255x1 PR
BTN Press
5x5x105
4 sets facepulls
4 sets pushdowns
3 sets biceps
4 sets abdominals
Squat
140x5
190x5
230x3
280x3 Belt
320x1
340x1
370x1 Wraps PR
390x1 Wraps PR
4 sets calves
2 sets neck
6 sets abs
Close Grip Bench (touch and go)
up to 250x1 PR
185x10
3 sets heavy db press
2 sets heavy reverse band
3 sets rotator cuffs
6 sets abs
Deadlift
135x5
225x5
315x3
365x1 Belt
405x1
450x1 PR
500x0 Got it halfway
Rack Pull (above knees)
500x3
550x1
3 sets seated good morning
3 sets heavy db row
6 sets abs
1 set neck
25:00 Incline Hike
Bench
140x5
190x5
230x1
250x1
270x3 2 Board
290x1 2 Board PR
4 sets BTN Press
1 set chins
3 Board Press
up to 300x1 PR
(320x0)
Close Grip Bench
up to 250x1
Pin Press
370x3
410x3
450x0
4 sets triceps
3 sets rotators
5 sets abs
Deficit Deadlift
up to 350x5
3 sets hack squats
Rack Pull
up to 515x1 PR
3 sets hypers
3 sets abdominals
Reverse Band
up to 380x1 PR GRINDER
Seabrook Press
3 sets
Floor Press
up to 260x2 PR
4 sets rear delts
6 sets abs
2 sets neck
Squat
260x2
280x2
300x2
320x2
350x2
380x2 PR
4 sets calves
4 sets abdominals
Bench
190x7
190x7
190x7
190x7
190x7
all rp 100% legal reps and explosive
Elbows in DB Press
3 heavy sets
Band Bench Throws (1 plate + purple band)
3 sets
4 sets pushdowns
Bench is going way up, really perfecting arch, setup, and groove, along with getting way more explosive