Fri
speed bench 9x3 @ 75 plus bands
2bd 3x5 @ 100,110,120
3bd 5s @ 130,135,140,145
accessories, I can't remember what I did, but I am pretty sure there were a million chin ups, scap pushups and other stuff
10 min on stairmill

Sat
squats (only working sets listed) 4x2 @ 245,255,265,275 all straps down
A1 1leg rom dl with DBs 3x8 @ 22s, 28s, 28s
A2 GM 3x6 @ 85,95,95
B1 glute bridge 3x12 @ 65 all sets
B2 side planks 3x30sec each side
pec and lat stretches to finish - 3x30 sec of each
then I walked around West Ed mall for around 3 hours

Sun
Bench (only working sets listed) with shirt 3x2 @ 135, 145, 150
A1 bench 3bd 3x3 @ 135, 135, 135
A2 1leg 1arm row 3x8 each side @ 25,25,25
B1 alt db bench 3x8 @ 20s, 25s, 25s
B2 bent rows 3x10 @ 70,70,70
antirotational presses and rotators to finish - 3-5 sets of each
13 min on treadmill

Boy, I am slacking on the logging here...

CG 7x5 @ 75,80,85,85,90,90,95
Accessories were supersets of DB incline and prone rows, 1leg elevated pushups and bent rows and stretching/mobility

DLs 4s @ 135,155,185,205,215,225,235,245,245

A1 1 leg hip thrusts 3x8 each leg @ 15lbs all sets
A2 front squats 3x5 @ 105,110,115

B1 TGU 3x3 each side @ 10lbs all sets
B2 Yoga plex 3x5 each side

stretching and mobility

Foam roll and warm up
Squats high bar 5s @ 135,155,165,175,185,195(belt)
DB Lunges 3x8 each leg @ 20lb dbs each hand
Hyper into GHRs 3x8 @ 25,30,30
Snatches @ 55,65,70
15 min stair mill
17 min treadmill
Heel to butt and seated 90/90 stretches

shirted bench

Warm up - lots of mobility work and light benches (bar, 65, 85, 95, 115 to 2bd)

SBP 3x2 @ 135,140,145

3bd 3x3 @ 120,125,130

1arm 1leg row 3x8 each side @ 25s all sets

A1 Alt DB press 3x8 @ 25s all sets
A2 Bent rows 3x10 @ 70,80,80

B1 Rotators
B2 anti rotation press
- these were supposed to be 3 sets of each, but I did more like 5

Also tossed some biceps in at the end and a couple sets of light face pulls

squats

Bench Friday was good although I was super tired from my exam. Worked to 140 for a set of 5 to a 3bd.

Yesterday squats went well... although depth is tough in that new suit I have.

Warm up is always similar - mobility stuff typically

Squats 5 @ bar, 135
Squats 3 @ 155
Squats 2 @ 185, 205 (belt), 225 (belt and wraps)
Squats 2 @ 245, 255, 265 (all straps down)

A1 Single leg rom dl with DBs 3x8 each leg @ 17s, 20s, 20s
A2 GMs 3x6 @ 85,90,95 (kept it light due to back issue a few weeks back)

B1 Glute bridge 3x12 @ 45, 55, 55
B2 Side bridges 3x30 sec each side

Pec stretches 2x30, lat stretches 2x30 and barbell kneeling hip thrusts 2 sets to finish

YouTube page for video

Wednesday, Jan 26

Deadlifts 4s @ 155,185,205,220,230,240

A1 1 leg hip thrust 3x8 each side @ 10,20,20
A2 front squats 3x5 @ 95,105,115

B1 TGU 3x3 each side @ 10,12,12
B2 yoga plex 3x3 each side

C1 seated 90/90 2x30sec each side
C2 t-spine dip 3x10

Ah... thank goodness for Thursday rest :)

Tuesday... 8:20am...

CG bench 5x5 @ 75,80,85,85,90

A1 DB incline 3x12 @ 20s all sets
A2 Prone rows (fat man pullups) 3x12

B1 1foot elevated pushups 3x6/side
B2 chest supported rows 3x8 @ 65 all sets

C1 wall slides 3x10
C2 supposed to be pallof presses, but I substituted with other core stuff