4/1/21

Today was a solid session. Nothing too taxing, but a good restorative session in the gym. Felt good throughout and got a nice pump. 

A.
Sumo or Conventional Deadlift
3 sets x 3 reps @ 85% (450#) 
85% of your one rep max deadlift, of the style you choose.

-Complete ... got all these easily ... very confident with these sets given the the 6 sets of 8 with 425# last week
  
B.
RDL's
2 sets x 5-8 reps @ 45% (240#) 
45% of your one rep max deadlift.

-Complete, 2x8
 
C.
Strict Pull Ups
3 sets x 8-15 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, 3x15 bodyweight
 
D.
Dumbbell Side Raises
3 sets x 12-15 reps
Aim to reach failure within the given rep range.

-3x12 with 2x25# DB
 
E.
Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Aim to reach failure within the given rep range.

-3x12 with 2x25# DB

F.

3 Sets (12 minute clock): 

Side Plank x :30/side 

Rest :60

Plank :60

Rest :60 

-Complete

3/31/21

 Complete Rest 

3/30/21

Start of a long taper today... overall felt good today, got in all the reps comfortably. 

A.
Back Squat
3 sets x 3 reps @ 85% (390#)
85% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 85% (235#)
85% of your one rep max bench press.

-Complete
 
C.
Close Grip Bench Press
1 set x 8-10 reps

Aim to reach failure within the given rep range.

-195# x 10 ... maybe a bit more there, but this was near maximal 
 
D.
Dumbbell Row
2 sets x 5-10 reps
5-10 reps each side.

-2x10 with 100# DB
 
E.
Glute Ham Raises
2 sets x 5-10 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary

-2x10

F.

'Durante Core'

3 Sets (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete

3/29/21

 Complete Rest

3/28/21

Today was an okay workout... I was a bit fatigued from yesterday's yard work... I never intend to dig up as much sod as I have over the last month. It has been constant work/effort. Anyway, got this workout in... last workout prior to a two week long taper. Looking forward to that, getting in some 1 RMs and then switching up my training for summer. 

A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-55# x 15, 65# x 15 x 2 sets ... tricep cable push-downs 
 

B.
Ring Push-Ups
3 sets x 20 reps

-Complete
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12, unweighted 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Regular grip lat-pull downs, 3x12 across at 135# 

E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Single-Arm DB Row, 3x12/arm with 100# DB
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x25# DB

G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x25# DB
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

2x10 with 95#
 
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x100# DB
 

J.

Plank

3 x :60

-Complete

3/27/21

Complete Rest ... but did tons of yard work today... over 6 hours of digging/hauling dirt. 

3/26/21

Today was a brutal workout... one of the toughest of this entire lifting cycle. Not sure if it was a lack of sleep/the stressful week I've had/the 10+ hours of yard work on Tuesday... but this workout just kicked my ass in. Part A rocked me and took a ton of mental toughness to get through. 

A.
Sumo or Conventional Deadlift
6 sets x 6-8 reps @ 80% (425#)
80% of your one rep max deadlift.

-6x8 @ 425#... rough... really tough lifting, just grinding out reps during the second half. 
 
B.
Low-Bar Back Squat
1 set x 3 reps
Work up to a 3 rep max.

-Worked up to 370# ... this is no where near my true 3RM ... but after A I was fucked. 
 
C.
RDL's
5 sets x 5 reps
As heavy as possible.

-245#, 275#, 305#, 315#, 315# 

 
D.
Weighted Chin Ups
4 sets x 8 reps
If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit 8 reps.

-25# Across for 4x8
 
E.
Single-Arm Dumbbell Row
5 sets x 8 reps/arm
As heavy as possible

-75# across
 
F.
Banded Good Morning
5 sets x 10 reps

-Complete, 1 green band

G. 

Calf Raises

3 Sets x 20 reps

-185# across 

3/25/21

Today was an extremely rough workout... felt extremely sore in my chest and generally fatigued/sore. All the yard work on Tuesday and extreme life stress otherwise made today a rough workout... got in what I could, but those max efforts sets were shit. Hoping for a better workout in the gym tomorrow. 

A.
Strict Press
2 sets x 5 reps
Heavy as possible.

-145#, 165# ... was going to have 145# be considered a warm-up set and then do another set after 165# ... but that was so challenging I just called it there. 
 
B.
Wide Grip Bench Press
3 sets x max reps @ 90% (250#) 
90% of your one rep max bench press.

-2,1,1 ... went terribly ... was hitting 245# for sets of 4 last week
 
C.
Wide Grip Long Pause Bench Press
3 sets x 2 reps @ 83% (230#) 
83% of your one rep max bench press.

-Complete
 
D.
Floor Press
3 sets x 2 reps @ 83%(230#) 
83% of your one rep max bench press.

-Complete 
 
E.
Floor Press
4 sets x 8 reps
Choose a weight you can handle for all 4 sets.

-185# across 
 
F.
Single Arm Dumbbell Strict Press
5 sets x 10 reps
10 reps each side. Choose a challenging weight.

-50# across 
 
G.
Band Pull-Aparts
4 sets x 15 reps

-1 red band across 

3/24/21

Complete Rest ... did a ton of yard work yesterday (hauled dirt via wheel barrow for about 8 hours straight) and body is feeling generally beat up/tight/store ... no training today. 

3/23/21

Today was a great workout... felt strong throughout, really fun day in the gym. 

A. 
Bench Press
6 sets x 6 reps @ 80% (220#) 
80% of your one rep max bench press.

-Complete 
 
B.
Spoto Press
1 set x 3 reps
Work up to a 3 rep max.

-185#, 215#, 235# 
 
C.
Spoto Press
3 sets x 3 reps @ 90%
90% of the 3 rep max you just hit.

-Complete, across at 215# (90% of 235#) 
 
D.
Paused Incline Dumbbell Bench Press
4 sets x 8 reps
Choose a challenging weight.

-Complete, across with 2x75# DBs 
 
E.
Landmine Press
4 sets x 8 reps
8 reps each side

-Complete, 105# 
 
F.
Single-Arm Landmine Row
4 sets x 8 reps  

-Complete, 105# 

G.
Hanging Knee Raises 
3 sets x 20 reps

-Complete

3/22/21

Today was a decent workout, but I had some conflicting work obligations that didn't allow for the best workout... got in what I could and had to end the workout a bit early. Still got a decent session. 

A.
Back Squat
6 sets x 6 reps @ 80% (360#) 
80% of your one rep max back squat. Rest 2-5 minutes between sets

-Complete
 
B.
Back Squat
1 set x max reps @ 80% (360#) 
80% of your one rep max back squat.

-10 reps ... big effort, good stuff 
 
C.
Deficit Conventional Deadlift
1 set x 1 rep
Work up to a heavy single off of a 1" deficit.

-Worked up to 475# ... definitely more there, but had to shut it down due to time constraints 
 
D.
Dimmel Deadlift
3 sets x 10 reps
Challenging weight, perfect form.

-Complete, 325# across 
 
E.
Jefferson Curl 
3 sets x 8 reps

-Complete, across 26# KB 

3/21/21

 Complete Rest 

3/20/21

Today was a decent workout... was supposed to be a rest day, but I'm getting my 2nd dose vaccine today, so I shifted tomorrow's workout to today given I'll probably be too tired to workout tomorrow. Overall had a good time ... got a quick/easy pump and enjoyed myself in the gym. Changed some of the movements slightly due to boredom with this workout (it hasn't changed in like 10 weeks). 

 A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 45#, overhead cable extensions 
 
B.
Ring Push-ups
3 sets x 20 reps 

-Complete

C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, 3x12 with bodyweight
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 125# ... normal grip lat pull-downs
 
E. 
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-2x75# for dual DB unsupported bent-over row 
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Cable side raises, 2x12 with 1 red cross-over symmetry band 
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x35# for 2x10 ... heaviest I've ever gone on this movement, felt surprisingly strong 
 
H. 
DB Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x50# DB for 2x10
 
I. 
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-DB Shrugs, 2x100# DB or 2x15

J.

Plank 

3 Sets x :60

-Complete

3/19/21

Today was a super solid pressing workout. Felt good throughout and got a big pump. Great way to start the day. 

A.
Strict Press
4 sets x 3 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-145#, 165#, 175#, 180# ... seated unsupported strict press 
 
B.
Wide Grip Bench Press
3 sets x max reps @ 88% (245#) 
88% of your one rep max bench press.

-4,4,4 ... rough... needed a spot on each of those 4th reps 
 
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 80% (220#) 
80% of your one rep max bench press.

-Complete... super difficult... not my best movement 
 
D.
Floor Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.

-Complete, across at 205# ... haven't done this movement in a very long time (probably over a year) .... was going to go up from 205#, but kept it here 
 
E.
Behind The Neck Snatch Grip Strict Press
4 sets x 8 reps

-75#, 95#, 95#, 105# 
 
F.

5 Super-Sets: 
Banded Tricep Extension x 10 reps 

Weighted V-ups x 10-15 reps 

-Complete, 1 green band for the extensions, 15 reps with a 15# plate for each set of v-ups 

3/18/21

Today was a solid session, I felt really good throughout this. I didn't push the loading on the front squat 3 RM... it was supposed to be a max, but given the tweak to my T-spine last week, I did not push it.  Despite that, I still got a great workout and enjoyed this workout. 

A. 
Sumo or Conventional Deadlift
5 sets x 6-8 reps @ 78% (415#) 
78% of your one rep max deadlift, of the style you choose.

-Complete, 5x8 
 
B.
Front Squat
1 set x 3 reps
Work up to a 3 rep max.

-135#, 185#, 225#, 270# ... called it there, very far under my true 3 RM (about 100# less!) but still happy to just move this pain-free. 
 
C.
Pendlay Row
5 sets x 5 reps
As heavy as possible.

-175#, 195#, 215#, 235#, 255# ... this is definitely a 5 RM PR on this movement... felt very strong. 
 
D.
Banded Good Mornings
4 sets x 8 reps
Aim to reach failure within the given rep range.

-Complete, 1 purple band
 
E.
Weighted Pull Ups
5 sets x 5 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, 5x5 with 53# 
 
F.
Super-Mans 
5 sets x 10 reps

-Complete

3/17/21

 Active Rest ... Recovery Run ... super easy 4 miles ... took about 39 minutes. Crap weather, not a very nice day for a run, but we got it in. Was nice to get up and do some easy aerobic movement. 

3/16/21

Today was a good workout, felt strong and got a lot of good reps in. Fun day in the gym ... pause dips/pull-ups were nice variation. 

A.
Bench Press
5 sets x 8 reps @ 78% (215#) 
78% of your one rep max bench press.

-Complete ... got all these sets easily, good stuff. 
 
B. 
Board Bench Press
1 set x 3 reps
Work up to a 3 rep max.

-215#, 245#, 260#, 270# (fail - needed a spot on the 3rd rep) ... 260# felt very manageable, but that last rep at 270# got me. 
 
C.
Board Bench Press
3 sets x 3 reps @ 90% 
90% of the 3 rep max you just hit.

-Across at 245# (90% of 270#) ... went off of 270 despite the miss in part B. 
 
D. 
Paused Incline Dumbbell Bench Press
3 sets x 10 reps
Choose a challenging weight.

-Complete, across with 2x50# DB
 
E.
Pause Dips
4 sets x max reps
Body weight.

-10,9,8,8
 
F.
Paused Pullups
3 sets x max reps
If you cannot do body weight, do banded.

-9,8,8,7 

G.

Plank 

3 Sets of :60

-Complete

3/15/21

Today was a good workout ... heavy, a bit difficult, but got everything in. Parts and A and B were the vast majority of the time spent in the gym today. I was a bit nervous due to the tweak in my back last week, but it didn't hurt at all today, despite the very heavy reps. 

A. 
Back Squat
6 sets x 6 reps @ 78% (350#) 
78% of your one rep max back squat. Rest 2-5 minutes between sets.

-Complete 
 
B. 
Back Squat
1 set x max reps @ 78% (350#) 
78% of your one rep max back squat. Rest 5-10 minutes before starting this exercise.

-10 Reps ... rough after part A. 
 
C.
Low Bar Good Morning
1 set x 3 reps
Work up to a 3 rep max.

-Worked up to 210# ... probably more there, but I was smoked after parts A and B and low bar good mornings are a very unfamiliar movement for me. 
 
D.
High Bar Kang Squat
4 sets x 8 reps

-95#, 115#, 135#, 135# 
 
E.
Superman Hold
5 sets x 1 rep
Maximum effort

-Hit :30 for 5 sets ... not actually max effort, but pretty close each set. 

3/14/21

Today was a decent workout... I am frankly a bit bored of this Sunday session... it hasn't changed over the entire 10 weeks... switched up a couple of the movements and didn't really push anything hard today, just got a nice pump. Excited to hit some tough workouts this week. 

A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Rope push-downs... went 50# x15, 50# x15, 60# x15 
 
B.
Clap Push Ups
3 sets x max reps

-Complete, 3x15 
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12, unweighted unbroken sets 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Straight arm standing lat pull-downs, 3x12 with 60# 
 
E. 
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Supinated Grip BB Row, 2x15 with 155# 
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x12
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x12
 
H. 
Dumbbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x35# DB for 2x12
 
I. 
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-DB Shrugs, went 2x15 with 2x100# DB

3/13/21

 Complete Rest 

3/12/21

Today was overall a good workout ... I was a bit nervous about the strict pressing, but eased into it and got some good intensity out of it. Overall felt strong throughout this workout, fun stuff. 

A. 
Strict Press
5 sets x 5 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-145#, 150#, 155#, 160#, 160# 
 
B.
Wide Grip Bench Press
3 sets x max reps @ 85% (235#)
85% of your one rep max bench press.

-6,6,5 ... rough. 
 
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 78% (215#)
78% of your one rep max bench press.

-Complete, needed a small spot on two of these sets at the final rep... really tough for me ... we did a 3 second pause. 

 
D.
Incline Bench Press
4 sets x 8 reps
Choose a challenging weight.

-185#, 195#, 195#, 200# 
 
E.
Barbell Cuban Press
4 sets x 8 reps

-35#, 35#, 55#, 55# 
 
F.

Rope Face Pulls
4 sets x 20 reps

-Complete, 25# 

G.

Turkish Sit-ups 

3 sets x 10 reps 

-Complete, 2x26# KB 

3/11/21

Today was a great workout... looked simple on paper, but once we started getting moving on this it was very taxing. I was generally nervous about straining my T-spine, but every day since Monday it has gotten better. Slight tightness today, but didn't strain it at all ... good stuff, excited to hit bench day tomorrow. 

A. 
Sumo or Conventional Deadlift
4 sets x 6-8 reps @ 75% (400#) 
75% of your one rep max deadlift, of the style you choose.

-Complete, 4x8, felt easy 
 
B.
High-Bar Back Squat
1 set x 3 reps
Work up to a 3 rep max.

-Worked slowly up to 315# ... went 95#, 135#, 215#, 275#, 315# ... no belt/sleeves/lifters ... didn't want to load my back heavy ... a bit of a bummer, but happy to at least moved pain free. 
 
C.
Snatch Grip Deadlift
2 sets x 20 reps @ 45% (240#) 
45% of your one rep max deadlift.

-Complete ... completely brutal. 
 
D.
Chin Ups
5 sets x max reps

-16,10,9,9,9 
 
E.
Glute Ham Raises
4 sets x 6-8 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-Complete, 4x8
 
F.
Lat Pulldown
4 sets x 10 reps
Aim to reach failure within the given rep range.

-Complete, 4x10 with 105# 

3/10/21

 Active Recovery ... Easy ~4 Mile Run ... total run time of 34:30 ... not sure the exact distance on this, but did a different route than the last two weeks, had a few good rolling hills in there, overall a great way to start the day. 

03/09/21

In contrast to yesterday, today was a great workout. Felt strong throughout, lots of good reps during today's session. Really thankful that my back wasn't aggravated by pressing... it's definitely tight today, but was able to get everything in pain-free and get a lot of intensity out of this. 

A. 
Bench Press
6 sets x 6 reps @ 75% (205#) 
75% of your one rep max bench press.

-Complete
 
B.
Bench Press w/ feet up
1 set x 5 reps
Work up to a 5 rep max, feet up.

-205#, 210# ... never really done this before, it was surprisingly very challenging. 
 
C.
Bench Press w/ feet up 
3 sets x 5 reps @ 80% of feet up 5rm

-170# for 3x5
 
D.
Dumbbell Arnold Press
4 sets x 10 reps

-4x10 across with 2x35# DB 

E.
Weighted Push Ups
3 sets x 10 reps
If you cannot do weighted do body weight.

-45# for 3x10
 
F.
Pull Ups
3 sets x 10 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-25# for 3x10

G.

Tabata 

V-ups

Hollow Hold

-Complete ... good finisher 

3/08/21

Today was going well up until part D... felt decent on A-C and then on the first rep of the FR lunges I had a big tweak in my T-spine ... similar to the last injury I had in Spring of 2019... a bit frustrating to injury myself, although I'm not sure this is super serious. Not nearly as painful or limiting as the original injury. Going to try to work through this and see what happens. I've had an extreme amount of life stress lately and I feel as though this is a fruition of that. I've been pushing myself really hard in many different aspects of my life. Hoping that this won't be limiting on tomorrow's bench day and that I'll be healed up by Thursday's squatting/pulling. 

A.
Back Squat
6 sets x 6 reps @ 75% (340#) 
75% of your one rep max back squat. Rest 90-180 seconds between sets.

-Complete
 
B.
Back Squat
1 set x max reps @ 75% (340#) 
75% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-11 Reps ... rough. 
 
C.
Deficit Conventional Deadlift
1 set x 3 reps
Work up to a 3 rep max. 3" deficit (1 hi-temp 35# bumper) 

-Worked up to 465# ... probably the most I've ever pulled from a deficit, not something I've trained regularly. 
 
D.
Front Rack Lunges
5 sets x 5 reps each side (10 total, alternating) 
Go heavy.

-Scaled back to 50# DB Goblet lunges after tweaking my back ... didn't do the full five sets and kept this extremely light 
 
E.
Super-Mans
4 sets x 15 reps

-Complete

F.

Seated Calf Raises 

4 sets x 20 reps

-Complete, used 80# 

03/07/21

Today was a solid workout, nice recovery pump session. Felt good throughout this, looking forward to getting after the workouts this week. 

A. 
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Single Arm Cable Push-Downs with 25# for 3x15/arm
 
B.
Clap Push Ups
3 sets x max reps

-3x13 
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12 with 20#, unbroken sets 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Narrow grip supinated pull-downs, 3x15 reps with 115# 
 
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Single-Arm Unsupported KB Row, 3x12/arm with 53# KB
 
F.

Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15/arm with 1 Cross over symmetry band
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x25# DB
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# for 2x10
 
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2 x 100# DB for 2x15
 
J.
Plank
3 sets x :60

-Complete

3/06/21

 Complete Rest 

03/05/21

Today was a good workout, the best I've had in a while. It was really fun, felt good on everything. Looking forward to some rest tomorrow, accessory work Sunday and getting after the next week's heavier workouts.

A. 
Comp Grip Pause Bench Press
3 sets x 1 rep
Three heavy singles. This does not need to be a max

-245#, 255#, 265# ... this is the most I've ever done for a pause bench press
 
B.
Wide Grip Bench Press
2 sets x max reps @ 80% (220#) 
80% of your one rep max bench press.

-9, 9 ... felt surprisingly strong on this, definitely the heaviest I've ever gone for a wide grip BP. 
 
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 75% (205#) 
75% of your one rep max bench press.

-Complete... this was rough... went for a 3 Mississippi pause 
 
D.
Incline Bench Press
5 sets x 5 reps
Choose a challenging weight.

-185#, 205#, 205#, 205#, 210# 
 
E.
Single Arm Dumbbell Strict Press
4 sets x 10 reps
10 reps each side

-4x10 across at 50# DB 

F.
Dumbbell Bent-Over Side Raises
4 sets x 10 reps
Aim to reach failure at the given rep range 

-4x10 across with 2x25# DB

03/04/21

Today was a good session, nothing maximal, but some good training. Felt solid throughout this... the lower volume week has been good for my recovery. 

A. 
Sumo or Conventional Deadlift
5 sets x 6 reps @ 65% (345#) 
EMOM. 65% of your one rep max deadlift, in the style you choose.

-Complete, conventional 
 
B.
High Bar Good Mornings
3 sets x 10 reps
Choose a challenging weight.

-145#, 185#, 185# 

 
C.
High-Bar Back Squat
3 sets x 6 reps @ 75% (340#) 
75% of your one rep max back squat.

-Complete ... this was the toughest part of today's workout... was more difficult than I thought it would be after parts A and B. 
 
D.
Barbell Row
3 sets x 10 reps
Choose a challenging weight.

-185# for 3x10
 
E.
Back Extensions
2 sets x 20 reps
Body weight.

-Complete

F.

5 Minutes of couch stretch 

-Complete