Day 11
Bench 5x3x205 (hell yeah, kind of a person best here, will try 210 next time)
Chins 5x3x45 (don’t feel quite ready for 50)
1-arm push press 3x8x55 (go up to 60)
cable rows 3x8x170
Plank with one leg elevated 2x30s (I was in a hurry, again)
side lying rotator cuff extension 2x8x10 (I was in a hurry, again)
Day 8
Box squat 4x6x190 (stood on some 25#ers to “lower” box)
feet elevated pushups 3x12
1-arm cable row 3x12x60
Walking lunge 3x6x65
Landmines 3x5x20
Supine No-money, band resist 3x4
farmer walk 3x40yx85 (came up about 10y short on the last run)
Day 13
Front speed squat 6x2x135
1-leg RDL 3x10x35
alt incline bench 3x6x70 (came up 2 short on the last set)
chst sup row 4x6x50 (try 55 next time)
Paloff 1-knee 3x8x55
Day 14
Did an unplanned delaod week, so i’ll probably extend the program into a 5th week.
Deadlit 5x3x345 (try 355 next)
Reverse lunge 3x8x130 (thought i had already done 125, no wonder it was so challenging!)
Paloff iso hold 3x3x30sx55
GHR 3x8
Day 15
Bench 5x3x205 (repeat after a deload week, will try 210 next time)
Chins 5x3x40 (went down to get better form, will go back up to 45)
1-arm push press 3x8x60
cable rows 3x8x170
Plank with one leg elevated 3x30s
side lying rotator cuff extension 3x8x10
Day 16
Box squat 4x6x185 (lower box)
feet elevated pushups 3x12
1-arm cable row 3x12x60
Walking lunge 3x6x65
Landmines 3x5x25
Supine No-money, band resist 3x4
farmer walk 3x40yx85 (go up to 90)
Day 17
Front speed squat 6x2x135
1-leg RDL 3x10x40
alt incline bench 3x6x70 (came up 2 short on the last set)
chst sup row 4x6x55
Paloff 1-knee 3x8x60
Day 18
Deadlit 5x3x350 (try 355 next)
Reverse lunge 3x8x130 (try 135 next)
Turkish getup 3x2x20 (first time i had done these, do up to 35 next time)
GHR 3x8
Day 19
Bench 5x3x210
Chins 5x3x45
1-arm push press 3x8x60
cable rows 3x8x170
turkish getup 3x2x35
side lying rotator cuff extension 3x8x10
Day 20
Box squat 4x6x195
feet elevated pushups 3x12
1-arm cable row 3x12x65
Walking lunge 3x6x65
Landmines 3x5x25
Supine No-money, band resist 3x4
farmer walk 3x40yx85
Day 20
Front speed squat 6x2x140
1-leg RDL 3x10x45
alt incline bench 3x6x70
chst sup row 4x6x55
turkish getup 3x2x45
Day 21
Deadlit 5x3x355
Reverse lunge 3x8x135
Turkish getup 3x2x45
GHR 3x8
Day 19
Bench 5x3x215 (ass came way off the bench on the last rep, oh well, felt great)
Chins 5x3x50
1-arm push press 3x8x60
cable rows 3x8x170
turkish getup 3x2x40 (barbell)
side lying rotator cuff extension 3x8x10
Day 24
Box squat 4x6x200
feet elevated pushups 3x12
1-arm cable row 3x12x70
Walking lunge 3x6x65
Landmines 3x5x35
Supine No-money, band resist 3x4
farmer walk 3x40yx85
so I had some much fun for six weeks on the Cressey program that I decided to switch up the exercises and give it another six week go
Day 1
Speed Deadlift 6x2x205
single leg squat 3x10
pin press 3x5x185 (only got 4 on the last set, should go down to 175 next time and pause on the pins)
1-arm row 4x6x65
turkish getup 3x2x50 (barbell)
Day 2
Rear foot Elevated Split squat 3x3x125, 2x3x130 (try 135 next time)
step ups 3x8x40 (45 next time)
paloff iso holds 3xx3x10sx50
glute-ham raise 3x8
Day 3
incline bench 5x3x165 (wow felt really weak, try again)
chins 5x3x50 (try 55 next)
flat bench 1x8x60,1x8x65,1x8x70 (do 3 at 70 next time)
cable row 3x8x125
side lying extension 3x10x12
turkish getup 3x2x50 barbell (try 60 next time)
Day 4
front squat 2x5x165, 2x5x170 (try 175 next)
band resisted pushpus 3x10
reverse lunges 3x6x65 (try 70 next)
body weight rows 3x12 (feet on the floor)
supine no money vs. band 3x4
landmines 3x5x35
Day 5
Speed Deadlift 6x2x215
single leg squat 3x10 (go to lower box next time)
pin press 3x5x175 (better form, try 175 next)
1-arm row 4x6x65 (70 next time)
turkish getup 3x2x60 (try 70 next)
Day 6
Rear foot Elevated Split squat 2x3x135, 1x3x140, 1x3x145, 1x3x150 (try 155 next time)
step ups 3x8x45 (higher bench next time)
paloff iso holds 3x3x10sx50
glute-ham raise 3x8