AM
Close Grip Bench
45x10, 85x8, 95x6, 105x4, 115x2, 120x5x1
added some light chains to the 120 sets
PM
Reverse Band Bench
225x6, 245x2, 255x2, 265x1
Pull-ups
30
3 Rounds
4 Pendlay Rows 265lbs
5 Shrugs 315lbs
6 Sled Push 90lbs
And some shoulder hypertrophy
Close Stance Front Squat
45x10, 95x8, 135x6, 155x4, 175x5x5
Yesterday…
Bench Press
45x10, 135x10, 165x3, 205x2, 230x1, 240x1, 242x1, then did 242x1, and 255x1, to pins
And today…
Low Bar Squat
45x10, 135x3, 185x1, 225x1, 275x1, 305x1, 335x1, 365x1, 380x1
Hang Power Clean
65x5, 95x5, 115x5, 135x5, 142x5, 170x3, 170x2, 165x4
Low Rack Pull
45x10, 135x3, 225x3, 315x3, 363x3x3, 315x15, 275x5
Close Grip Bench
45x2x10, 115x3, 150x3, 185x3x3, 135x22
Pendlay Row
115x6, 205x6, 227x6, 247x6, 262x6, 277x6
Swiss Bar Bench
25x6, 115x6, 135x6, 155x6, 175x6, 190x6, 197x6
5 Rounds
2 Farmers Carry 230lbs
6 Chin-ups 20kg
6 Close Stance Front Squats 155lbs
6 Box Jumps
AM
Overhead Squat
45x2x3, 75x3, 115x3, 130x3, 142x3x3
SSB Box Squat
45x6, 115x6, 145x6, 185x4x6, 215x3x2
PM
Bench Press
85x5, 105x5, 115x5, 125x5, 165x5, 185x5, 205x5
Shrug
45x10, 135x10, 315x10, 335x10, 345x10, 315x10, 275x15
Band Tricep Pulldowns
100 total
Some jump rope and stuff in the morning, then in the PM…
Bench Press
worked up to a max, tried 245 but nope.
Got 243. So a 1lb PR. And 155x15
Strict Press
maxed as well, new PR 175
3 Rounds
1 Deadlift 405lbs
2 Pull-ups
3 Cleans 175lbs
4 Strict Press 135lbs
Low Bar Squat
45x10, 135x1, 185x1, 225x1, 275x1, 305x1, 335x1, 360x1, 375x1, 390x1 PR
Power Clean
75x3, 95x3, 125x3, 145x3, 175x3, 185x3, 145x2x3
Conventional Reverse Band Deadlift
135x3, 225x3, 315x1, 405x1, 475x1, 495x1
Low Rack Pull
135x5, 225x5, 317x2x5, 317x15
Front Squat
45x5, 115x5, 145x5, 165x5, 180x5x5
Close Grip Bench
45x2x10, 95x8, 135x6, 170x5x5, 135x21
Hammer Curls
35x5x6
Bench Press
45x10, 135x4, 165x4, 190x4, 210x4, 215x4
Band Face Pull
100 total
Dumbbell Front Raise
15x3x15
Dips
BWx4x10
4 Rounds
10 Front Foot Elevated Split Squat 60lbs
4 Pendlay Row 255lbs
2 Sled Push 180lbs
Shrug
135x10, 225x10, 315x2x10, 405x5, 365x10
Bench Press
45x10, 115x3, 165x1, 195x1, 220x1, 235x1, 245x1 PR!
Incline Bench
45x10, 95x15, 115x4x15, 95x2x20
Tricep Band Pulldown
100 total
Strict Toes To Bar
30 total
Overhead Squat
45x2x5, 75x5, 95x5, 115x5, 130x5x5
Power Clean
45x5, 115x3, 155x3, 172x3x3
Low Bar Squat
45x10, 135x1, 185x1, 225x1, 275x1, 305x1, 335x1, 365x1, 385x1
Clean Pull
200x5, 225x3, 245x4x3
Front Squat
135x1, 185x2, 225x1, 245x1, 265x1, 285x1 PR!
Incline Bench
45x15, 135x8, 155x8, 185x6, 155x8
SSB Squat
115x4, 135x4, 175x4, 225x4, 245x4, 265x4
Single Leg RDL
30lb Kettlebell 5x5 each leg
Did the following as a giant superset…
Low Bar Squat
245x5x1
Close Grip Bench
130x5x1
Low Rack Pull
245x5x1
Then…
Trap Bar Deadlift
135x3, 225x3x15
Pull-ups
40 total
Reverse Band Bench
185x4, 205x4, 225x4, 245x4, 255x3, 235x4
Bench Press
225x3x1, 185x5x3
15 Minutes
1 min. rotations
Shrugs 185lbs
Jump Rope
Ab-Wheel
Low Bar Squat
135x3, 225x3, 280x3x5, 280x10
3 Rounds
50 Air Squats
7 Ring Dips
10 Hang Power Cleans 135lbs
Clean
45x3, 95x3, 135x3, 185x1, 205x1
Low Bar Squat
135x3, 185x1, 225x1, 275x1, 315x1, 345x1, 380x1, 392x1 PR
BTN Press
45x10, 95x4x10
Shrug
225x10, 275x12, 365x15, 455x5
Box Jump
30 total
Bench Press
45x10, 135x10, 185x3, 215x1, 240x1
Stiff Leg Deadlift
135x3, 205x3, 255x1, 305x1, 355x1, 405x1, 440x3, 395x6
Overhead Squat
45x2x4, 75x4, 115x4, 136x4x4
Snatch Pull + Snatch + Overhead Squat
95x5x1
Swiss Bar Bench
25x10, 95x4, 145x4, 175x4, 195x4x4
SSB Squat
45x4, 115x4, 165x4, 205x4, 235x4, 245x4, 255x4, 265x4
Belt Squat
28kg x5x20
Close Grip Bench
45x10, 135x10, 165x5, 190x3x10
Hang Power Clean
45x3, 95x3, 145x3, 165x3, 185x3, 165x3
Shrug/ Box Jumps Superset
315x3x10/ 3x10
Trap Bar Deadlift
50x5, 140x3, 230x3, 320x1, 410x1, 460x1, 500x1
Ring Dips
20kg x2x10, +12lb chain x2x10,
Conventional Deadlift
135x4, 225x4, 335x4x4
15 Minute AMRAP
4 Sled Push 180lbs
20 Dumbbell Bench 25’s
Farmers Carry
a bunch of uneven carries with 61 and 44lbs
Incline Fly
25’s x4x18
Bent Row
205x10, 225x4, 255x4, 275x4, 295x4, 315x4