Bench
140x5
190x5
230x3
245x3
265x3 PR?
3 board
280x3
2board
280x3
300x3
320x3
Shirt
280x3 float
320x2 meh
320x2
340x2
340x1
340x0
340x0
I just dont know what the fuck i am doing in a shirt
Grip and Wrist work
Deload
Box Squat
280x3
320x3
370x3
410x3
410x3
Squat
45x2x10
100x2x10
140x3
190x3
230x3
280x3
320x3
370x3
3x5 deficit squat/sumo thing
2x8 split squats
Press
50x2x10
100x10
120x5
140x5
150x3
160x1 PR
DB Press
up to 80x7
High Incline DB Press
up to 90x5
10 sets back various
grip and forearm work
Raw Squat
45x5
105x5
145x5
195x5
235x5
285x5
325x5
375x5 PR
325x5
325x5
2x20 situps
2x20 back raises
10 minutes back traction
Squat
up to 315x1 raw
Sumo
up to 315x1 raw
3x10 Lunges
5x10 GHR
4x10 Back Raises
4x30s Planks
Bench
100x5
140x3
190x3
230x3
250x3
270x3
2 board throws
230x3
250x3
270x3
290x2 + 1 had to reset
6 sets triceps
10 sets back
6 sets delts
grip work
Squat
up to 320 raw
Sumo
up to 375 raw
4 sets lunges
4 sets good mornings
4 sets glutes
4 sets abs
Bench
100x10
135x10
185x5
205x5
225x5
245x3
265x3
225x3
225x3
225x3
Press
95x5
115x5
135x5
145x5
155x3 PR
4 sets db bench
6 sets back
6 sets shoulders
grip work
Squat
up to 460 wraps and belt PR
Low Pin Pull
up to 495 belt
4 sets hamstrings
Bench 4x3x225
Press 4x5x135
8 sets shrugs
8 sets delts
4 sets triceps
Squat with purple band
225x2x8
Conventional Deadlift
up to 365x5
4 sets stepups
6 sets hamstrings
3 sets abs
Bench
up to 275x3 PR
up to 300x1 PR
up to 250x5
2 board throw
275x3
300x3
325x2
325x1
pin press
225x5
275x5
300x3
325x1
3 sets triceps
4 sets db bench
4 sets delts
grip work
Box Squat with 120lb chains
140x3
190x3
230x3
280x3 belt
320x3 bottoms
370x3
410x3 PR
460x2 PR
500x1 PR 620 at top
Concentric SSB squat
165x5
215x5
305x5
345x2
6 sets hamstrings
2 sets ab
2 sets TKE
Bench
100x5
140x3
190x3
230x3
260x3
Shirt - none touched
320x3
340x1
340x1
360x0
320x3
2 board throws
230x3
280x3
305x1
320x1
high pin press
320x3
370x3
370x3
370x3
3 sets press
8 sets back
Foam Rolling
25 chins
8 sets lats
grip work
6 sets arms
Squat with Pink Bands
45x2
140x2
190x2
230x2
190x2
190x2
190x2
230x2
280x1
Conventional Deadlift
140x5
230x5
320x5
370x5
Sumo
10 sets light doubles
12 sets hamstrings
Bench
135x5
185x3
205x3
225x3
250x3
275x3
300x1
275x5 PR
2 board throws
235x3
275x3
300x3
low pin press
225x3
275x3
300x3
320x3 PR
8 sets chest and delt
10 sets upper back
8 sets grip/forearm/bicep
Concentric Chain GM
140x5
230x3
320x3 belt
370x3
410x3
460x2 Starts to look like a squat
500x1 pretty much a squat
550x1 definitely a squat
Concentric SSB deep squat
165x5
215x5
255x5
15 sets low back
6 sets standing abs
Bench (Pinkies)
140x3
190x3
230x3
280x3 PR
Shirt Bench
320x3 no touch
340x1 touch
350x1 touch
360x0 touch
320x2 touch
4 Board
320x3
340x3
360x3
High Lockouts
315x3
365x3
385x2
4 sets delts/chest
10 sets back
3 sets arms
Current Bodyweight
220lbs
GOALS
single ply full gear
bench - 400 current - 350 gym
squat - 600 current - 550 gym
deadlift - 575 current - 530 meet