Floor Press various grips
45x10
100x10
140x8
190x5
230x2
250x1
280x1
290x1
280x1
280x1
300x0
Incline DB
100x5
Tate Press
60x10
70x5
2x20 delts
2x15 biceps
2x20 pec deck
Raw Box Squat
8x2x280
ATG Paused Olympic Squat
5x5x230 2 second pause
3x15 good mornings
3x10 rollouts
Speed Bench 2x chains
8x3x190
Shirt Bench
280x3 4 board
320x3 3 board
320x3 2 board
350x2 2 board
320x3 2 board
High Incline DB Press
5x5x65
2x20 pushdowns
3x10 back
2x20 delts
2x20 biceps
2x20 pushups
Squat
45x10
140x5
190x5
230x2
320x1
Sumo
230x2
320x1
370x1
410x1
410x1 straps down
460x1
500x1 straps up
510x1 PR
Bottom pause ATG squat
280x5
Good Morning
245x10 PR
3x15 abs
3x10 pulldowns
3x6 leg curls
Reverse Band Bench - Green bands
230x5
320x3
370x1
390x1
410x0
400x0 lol
320x3
330x3
High Incline DB Press
85x7 PR
3x10 Tate Press
3x10 Rows
3x10 Hammer curls
2x20 delts
Speed Bench
5x3x190+ 2 chains
Shirt Bench 3 board
280x3
300x3
320x3
340x3
360x3
380x3 PR
High Incline DB Press
5x5x70
4x20 pushdowns
2x20 rows
2x20 biceps
2x20 delts
Good Morning - belt
45x10
140x5
190x5
230x3
280x1
320x1
370x3 PR
410x1 PR
370x3
Power Squat
up to 16 plates x 5 ATG paused
4x10 weighted leg raises
1x25 decline situps
Bench
45x10
150x5
190x5
210x3
230x1
250x1
2 board
280x3
300x3
320x2
340x1 PR
340x2
320x2
High Incline db
up to 90x7 PR
DB Extension
up to 55x8
Cable Row
up to 225x8
3x10 reverse curls
DE Box Squat raw
275x3
285x3
295x3
305x3
315x2
335x2
365x1
Sumo Deadlift
5x5x315
3x10 weighted leg raises
4x20 various abs
50 back raises
Speed Bench
5x3x205
Shirt Bench
2 board
275x3
295x3
315x3
335x3
355x2
Push Press from behind
5x5x135
2x20 pushdowns
2x20 rows
2x20 db bench
2x20 biceps
Box Squat
145x5
195x5
235x3
325x1
375x1 Belt
415x1
465x1 Wraps
500x1 PR
3x10 weighted hanging abs
2x20 hanging abs
2x20 choppers
4x15 roman chair hypers
Bench
140x5
190x2
Foam Press
230x3
280x3
320x3
340x1 PR
Pause Bench
280x1
300x1 PR FINALLY
BTN Push Press
up to 175x5
Incline DB
2x15x70
Hammer Row
up to 5 plates x 9/9
1x25 pushdowns
2x15 biceps
2x15 pec deck
Box Squat belt straps down
2x5x320
1x1x370
1x1x410
Sumo Deadlift
1x5x355
1x1x415
6 sets abs
3 sets back raises
Bench
5x3x205
Shirt
3 board
280x3
320x3
340x3
2 board
320x3
no board
340x0
340x1 PR
sloppy as hell.
BTN Push Press
5x5x140
2x15 incline db
2x15 pulldowns
3x10 shrugs
3x10 biceps
2x20 pushdowns
Squat
45x2x10
140x10
230x3
280x1
320x1
Sumo Deadlift
320x1
suit straps down
320x1
350x1
370x1
410x1
460x1
500x1 straps up
530x0 doh
Deficit Sumo
250x5
300x5
350x5
Close Grip
up to 250x1
didn’t feel right, cut workout short
Sumo straps down belt
5x1x320
1x1x370
1x1x410
Box Squat
6x3x320
1x1x370
1x1x430
15 minutes barbell complexes
Bench + mini bands
45x5
100x5
140x3
190x3
210x3
230x1
190x3
Shirt Bench
3 board
320x3
340x3
2 board
340x2
1 board
340x1
360x0
360x1 PR
Press
2x5x140
various biceps
ATG Pause Squat Raw
140x5
230x5
280x3
320x1 Belt
370x1
390x1 no pause
410x1 no pause
320x3 long pause
3x light good mornings
Bench
3x5x230
BTN Press
up to 125x3
DB Bench
2x12x90