Bench
2x3x260
Close Grip
2x3x230
Incline
2x3x215
2 sets db bench
How are you feeling? How’s the sleep issue coming?
Bench
2x10x175
Squat
2x10x140
Deadlift
2x5x230
Bench
up to 270x3
Close Grip
up to 270x1
Incline
up to 230x1
Squat
460x1 wraps belt straps down. rocketed up
4 sets calves
Close Grip
3x5x215
Pin Press
225x5
275x5
315x5
365x5
405x2
my lockout is very strong
3 sets pulldowns
3 sets pushdowns
3 sets delt raises
Sumo Deadlift
140x2x8
230x1x5
280x1x3
320x1x1
370x1x1
410x1x1
460x1x1
500x1x1 PR Fucking finally.
530x1x0
530x1x0
worth a shot, first time pulling sumo. not the last.
45 hyper glute ham
ad/ab duction
standing abs
Current Bodyweight
210lbs
GOALS
single ply full gear
bench - 400
squat - 600
deadlift - 600
Floor Press
280x1
300x0
250x3
250x3
i really suck at these
DB Bench
3x5x105
4x pulldowns
4x pushdowns
4x delts
4x prone L
Speed Bench (1 chain per side)
190x3
230x3
230x3
190x3
180x3
180x3
180x3
180x3
Low Incline DB Press
6x5x70
3 sets front raises
3 sets pushdowns
3 sets pulldowns
2 sets hammer curls
Squat
320x3
340x3
360x3
Felt off, cut off workout there.
this was supposed to be between the two bench workouts above
SSB Box Squat
350x1
390x1
350x1
350x1
350x1
Rack Pull
315x5
405x5
455x1
4 sets abs
4 sets back raises
Decline Bench
275x1
295x1
315x0
300x1
300x1
275x2
DB Bench
3x6x100
pulldowns 3x10
pushdowns 2x15
delts 2x20
biceps 2x20
Box Squat
8x3x235
SSB Good Morning
3x5x165
3x15 band hamstrings
3x15 calves
3x15 situps
Bench + 1 chain
5x3x190
3x1x230
DB Bench
3x5x75
6x10 lats
2x12 triceps
4x15 delts
Box Squat
45x5
100x5
140x5
190x5
140+120lb chains x3
190+120lb chains x2
230+120lb chains x1
280+120lb chains x1
320+120lb chains x1
370+120lb chains x1
410+120lb chains x1
370+120lb chains x2
370+120lb chains x1
Glute Bridge
up to 320x5
4x15 good mornings
4x15 standing abs
2x10 back raises
Bench
45x10
100x5
140x5
190x3
230x1
260x1
shirt
275x1 2 board
300x2 2 board
320x1
320x1
fuck this shit is hard
Incline DB
up to 100x4
3x15 pushdowns
4x10 lats
3x10 delts
Box Squat
6x1x320
6x1x340
Glute Bridge
3x5x230
4x20 leg extensions
4x15 abs
Bench
5x3x190
1x1x230
shirt 4 board
1x3x280
1x3x300
3 board
1x3x320
1x3x340
2 board
1x3x300
1x3x320
Learning the shirt (titan fury)
Incline DB
5x5x65
3x15 delts
3x15 rear delts
3x15 biceps
SSB Concentric Squat
65x5
100x3
165x3
215x1
260x1
305x1
345x1 straps down belt
395x1
435x1
485x1
525x1
545x1
Glute Bridge
2x5x320
Good Morning
1x10x225
3x10 weighted situps
2x15 hanging leg raises
2x15 hip flexors