Deadlift • 3/26/18

- Conventional DL (beltless/hook grip):

  • 135 x 10

  • 245 x 6

  • 335 x 3

  • 385 x 3

  • 2 sets x 3 @ 425

  • 465 x 3 (switched to wrist straps because thumbs were starting to hurt)

-Speed Sumo DL (beltless/wrist straps):

  • 10 x 4 @ 360 (60 sec rest between sets)


**pizza break (for the carbs)**



-Bent Over Barbell Row:

  • 5 x 12 @ 135

-Superset

  1. Horizontal Back Extension: 3 x 15 w/ purple mini band over neck

  2. Barbell Shrugs: 3 x 15 @ 225


-Dead Bugs: 3 x 15 each leg









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Bench • 11/29/19

Week 3, Day 3 -Bench: Bar x 10 150# x 5 170# x 5 190# x 5 210# x 5 240# x 3 265# x 1 285# x 1 (JS) 305# x miss 305# x miss 5 x 10 @ 115# -Bent over Barbell Row: 5 x 10 @ 115# -Inverted Ring Row: 3 x 1

Bench • 11/21/19

Week 2, Day 3 -Bench: Bar x 10 135# x 5 155# x 5 175# x 5 195# x 3 225# x 3 255# x 3 5 x 10 @ 115# -Chest-to-Bar Pull Ups: 5 x 5 -Band Pull Aparts: 5 x 10

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