3x20 Back Raises
3x20 Pulldowns
Sumo Pin Pull Below Knees
45x5
140x5
230x5
320x3
410x3
460x3
500x3
590x0
590x1 PR
550x1
Good Morning
4x5-8
Landmines
3x8-12
Leg Raises
3x8-12
Back Raises
4x8
6 Sets Rows
Medium Grip Bench
100x2x10
140x2x5
190x3
230x3
250x2
260x1
270x1
280x1
290x0
290x0
Floor Press
250x3
280x2
JM Press
7x8-12
Triceps
7x8-12
Lats
4x8-12
HS Incline
7x10-15
Box Squat
8x2x320
1x1x350
1x1x390
Good Morning
4x5-8
Landmines
3x8-12
Weighted Planks
4x30s
3 sets rows
Bench Press
155+ purple bands x8x3
JM press
3x4 heavy
7 sets triceps
4 sets rows
7 sets hs incline
Sumo from 4 inch pins
135x5
230x8
320x3
410x3
450x0
450x3
500x1
550x1
450x3
3x5 Good Mornings
2x10 Landmines
2x5 Rows
2x5 SSB Good Mornings
Bench
100x5
140x5
190x5
230x3
250x3
265x3
280x2
280x2
280x1
280x1
8 sets 3 board close grip
8 sets triceps
8 sets rear delts
8 sets hs incline
Box Squat
8x2x355 bottoms
1x1x415
Stupid Squat Machine thing
up to a heavy 5
3 sets landmines
3 sets weighted abs
4 sets hypers
4 sets calves
Pause Bench
140x5
190x3
230x3
240x3
250x2
280x0
280x0
250x2
4x15 DB Bench
5x10 Triceps
3x10 DB Rows
4x10 Press
Raw Box Squat
8x2x310
1x1x340
1x1x375
4x6 Lunges
2x12 GMs
2x12 Landmines
2x12 Situps
Hamburger Legs
Bench
3x4x230
Decline
260x5
4x5 Incline DB
3x10 Lats
3x10 Hammer Curls
Squat
up to 320x1 paused
Deadlift
410x1
410x1
440x1
410x1
Concentric Good Morning
320x3
370x1
410x1
465x1
410x2
3x10 leg press
3x8 landmines
2x15 standing abs
Shirt Bench
280x3
300x3
320x2
320x2
320x2
3 Board
280x3
300x3
320x3
345x3
370x1
2 Board
230x3
280x3
300x3
5 sets pushdowns
5 sets rows
4 sets hammer curls
4 sets shrugs
Box Squat
8x2x320 raw
1x1x370 straps down
1x1x410
1x1x440
1x1x460
3 sets reverse lunges
2 sets good mornings
2 sets landmines
2 sets standing abs
4 sets calves
2x3 Push Press
2x3 Press
4x5 DB Press
4x5 DB Incline
3 sets rows
3 sets shrugs
3 sets hammer curls
Squat
140x5
140x5
190x5
230x3
280x2
320x1
370x1
370x2 bottoms
410x1
460x1
500x1 raped it
550x1 bombed. belt way too tight, dumped it back knees shot in front. form issue
gassed
Pin squats
230x3
320x3
410x3
500x3
1x20 good mornings
1x20 split squat
1x20 landmines
1x20 leg raises
1x20 leg curls
3 rounds sauna/cold shower
Bench
45x5
120x5
160x3
210x3
230x2
3 Board
280x3
300x3
320x3
340x3
2 Board
230x3
280x3
300x3
320x2 almost got the 3rd
Shirt Bench (brought down as far as they will go)
230x3
255x3
280x3
305x3
330x3
280x3
100 reps triceps
4x10 pulldowns
4x10 rows
4x10 shrugs
1x50 rear delts
4x10 hammer curls
Seated Shoulder Press
45x10
100x10
100x10
120x5
High Lockouts
100x3
120x3
140x3
160x3
180x3
200x3
220x3
Mid Lockouts
180x3
200x3
Seated DB Press
50x5
60x5
70x5
80x5 PR
4x15 front raises
4x10 shrugs
3x5 db rows
bunch of reverse curls