Deadlift • 5/17/19

-Deficit Deadlift (4” platform, beltless, double overhand grip):

  • 135# x 10

  • 225# x 6

  • 275# x 6

  • 315# x 6

  • 365# x 6

-Superset:

1) Sumo Deadlift (beltless)

  • 3 x 3 @ 425#

  • 3 x 3 @ 450#

2) Speed Box Squat (beltless)

  • 6 x 2 @ 225#

-Weighted Hip Bridges: 3 x 10 @ 185#


-Bent Over Barbell Rows: 4 x 8 @ 135#


-Landmine Barbell Ab Twists: 3 x 10/side @ 25#


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Bench • 12/6/19

-Bench: Bar x 10 130# x 5 150# x 5 165# x 5 185# x 5 215# x 5 245# x 5 260# x 5 (JS) -Overhead Press: 5 x 10 @ 85# -Ring Dips: 3 x 8

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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