ATG no no no Squat
255x5
290x5
330x5
Pause Bench
190x5
220x5
250x4
Press
80x10x5
50 chins
5x10 abs
Pause Bench
205x3
235x3
265x3
No No No Squat
275x3
310x3
350x5 PR
1 set triceps death
3 sets press
Deadlift raw
295x3
340x3
385x5
320x5
280x5
Press
110x3
125x3
140x3
4x10 incline press
6 sets upper back
Bench
220x5
250x3
280x1
Squat
295x5
330x3
370x2
3 sets pause squats
3 sets incline
3 sets situps
3 sets delts
Deadlift
320x5
360x3
405x1
3 sets Halting Deadlifts
2 sets situps
Press
115x5
130x3
145x2
3 sets Incline
6 sets delts
50 pullups
Deload
Bench
115x5
155x5
175x5
Squat
155x5
195x5
235x5
3 sets halting deadlifts
3 sets situps
4 sets incline
6 sets delts
50 pullups
Deload
Deadlift
185x5
215x5
255x5
Press
65x5
75x5
95x5
3 sets halting deadlifts
3 sets incline db
6 sets delts
60 pullups throughout
Squat
260x5
300x5
340x5
3 sets Long Pause Squat
Pause Bench
190x5
230x5
255x4
255x1
3 sets Incline Bench
Circuit 3 sets
delts
leg raises
ab wheel
75 pullups throughout
Deadlift
280x5
325x5
370x5
Deficit Deadlift Partials
320x8
320x8
320x6
Press
105x5
120x5
135x6
3 sets incline
2 sets shrugs
2 sets abs
3 sets delts
50 pullups throughout
Box Squat
up to 450x1 belt/straps down
Concentric GM
320x6
SSB Back Raises
3 sets
Landmines
4 sets
Ham Curls
2 sets
Floor Press
up to 230x1 with 3 chains
230x8
Shoulder Press
135x9/6/4
3 sets back circuit (Row/Pulldown/Shrug)
3 sets arm circuit (Delt/Curl/Pushdown)
Box Squat
230+ Blue Bands
5x2
Concentric Good Mornings
up to 320x7 PR
4 sets hamstrings
4 sets low back
4 sets abs
DB Goblet Squat
up to 180x5
fucking around
Concentric GM
up to 375x3 belted
SSB hypers
3 sets
hamstring hypers
4 sets
landmines
3 sets
leg raises
3 sets
Box Squat
260x blue bands
5x2
Concentric Good Mornings
up to 350x6 PR
SSB Hyper
4 sets
Abduction
4 sets
Landmines
3 sets
Leg Raises
2 sets
Bench
up to
270x3
250x5
Mini Band Bench
140x3
190x1
160x3
2 board
190x3
230x3
Floor Press
4 sets
Upper back
6 sets
SSB Box Squat
up to 2x395x1
Low Pin Pull + Chains
up to 410+120c
SSB GM
4x8
Goblet Squat
2x15
Ham Curl
4x6
Bench
up to 275x1
Shirt Bench
320x1
345x1
345x0
345x0
Floor Press
5x5
Low Incline Bench
1x3x270
3x5x230
1x15x190
Squat
High Bar
Low Pin Pause
Beltless
1x1x370
1x10x280
Deadlift
From 4" Pins
Beltless
1x1x500
1x10x320
6 sets abs
Bodyweight: 223
Squat
Low Bar
Reverse Green Band
Beltless
1x3x505
1x10x415
Press
Push Press Behind Neck
1x4x230
1x10x140
Good Morning
Low Bar
To Pin
Beltless
1x3x415
1x10x325
Squat
295x3x8
315x5x1
340x2x2
360x1x1