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12/14/2023 back squat - 2x6 285 do 1 set next week? deadlift - 2x8 315 do 1 set next week? deficit RDL - standing on 25 lb bumper 2x6 each 150 stir the pot - 3x8 each direction climber's elbow rehab full body mobility

Today - KB flat bench press - 2x10 w/ x2 72.5 lb inverted row feet on tall box - 2x10 +30 lb suspension strap push-up feet on tall box - 2x10 +35 lb weighted lock off - (feel like I can go significantly heavier on these, wondering if I'm baby-ing myself) 6x5 sec +35 lb RI 60 seconds...

Today - back squat - 2x10 w/ 245 lb deficit RDL - standing on 25 lb bumper 2x10 w/ 295 lb front rack Bulgarian squat - tall bench on top of 15 lb bumpers 2x6 each w/ 135 lb shoulder tap plank - 3x7 w/ 4 sec iso each rep climber's elbow rehab full body mobility

bilateral OHP - 2x10 w/ x2 55 lb (next time make sure I get very psyched up, well fed, well rested because today they felt attainable but harder than expected due to climbing hard yesterday and having shoulder soreness already) weighted pull up - 3x5 +45 lb paralette feet on small box push...

Today - back squat - 2x6 w/ 275 lb deadlift - 2x8 305 lb unilateral RDL - 2x6 each w/ 145 lb progress by 5 lb stir the pot - 3x7 in each direction climber's elbow rehab full body mobility

Thanks, I do love the process of training.

Today - flat KB bench press - 2x10 w/ x2 70 lb (next week do 2x10 w/ 72.5 lb) inverted row - 2x10 +25 lb (next week do x2 15 lb plates with a folded yoga mat between them) suspension strap push-up 2x10 +30 lb weighted lock off - 6x5 seconds +30 lb alternating 90 and 120 degrees 60 sec RI...

Today - back squat - 2x10 w/ 235 lb (very snappy, a lot more in the tank) maintain 2x10 for another week deficit RDL - 2x10 w/ 285 lb maintain 2x10 for another week front rack Bulgarian squat - tall bench on top of 15 lb bumpers 2x6 each w/ 125 lb shoulder tap side plank - 3x6 w/ 4 sec...

Today - bilateral DB OHP - 2x10 w/ x2 50 lb weighted pull up - 3x5 +40 lb paralette feet on small box push up - 2x10 +30 lb (I used x2 15 lb plates with a folded yoga mat between to keep the top plate from slipping off the bottom plate) single arm rotational inverted row - 2x8 w/...

11/22 back squat - 2x6 265 lb deadlift - 2x8 295 deficit unilateral RDL - 2x6 140 stir the pot - 3x6 each direction climber's elbow rehab full body mobility

Today - flat KB bench press - 2x10 w/ x2 64.5 lb next week use x2 70 lb inverted row feet on box suspension straps - 2x10 +20 lb suspension strap feet on box push up - 2x10 +25 lb weighted lock off - 6x5 sec +25 lb alternating 90 and 120 degrees hanging alternating straight leg raise -...

11/16/2023 back squat - 2x10 225 lb deficit RDL - (standing on 25 lb bumper) (straps, nothing else) 2x10 w/ 275 lb front rack Bulgarian squat - 2x6 each w/ 115 lb (tall bench on top of 15 lb bumpers, most range of motion ever done on these, by far) shoulder tap plank 3x5 w/ 4 sec iso each...

Today - DB bilateral OHP 2x10 w/ x2 45 lb weighted pull up - 3x5 +35 lb paralette feet on smallest box push up - 2x10 +25 lb single arm rotational inverted row - 3x8 each side BW (handle height just below belt level, see screen shot on 11/14 for heel position relative to seam in mat...

Today - back squat - (belt, L knee sleeves) 2x6 255 lb conventional deadlift - (chalk, DOH, no belt) 2x8 285 lb deficit unilateral RDL - (standing on 25 lb plate, no straps) 2x6 w/ 135 lb progress by 5 lb, focus on increased ROM stir the pot (biggest ball at gym) - 3x5 circles each side...

First day back after 7 day rest KB flat bench press - 2x10 w/ x2 62 lb (as much ROM as possible, as usual) add 2.5 lb to each KB next week via straps feet on box inverted row w/ suspension straps - 2x10 +15 lb feet on box suspension strap push-up 2x10 +15 lb weighted lock-offs - 6x5 seconds...

Today (last session of this program) front rack Bulgarian squat - 2x3 each side w/ 205 lb PR deficit RDL (standing on 25 lb bumper) - (straps, no belt) 1x6 w/ 345 lb shoulder tap plank - 1x12 each side w/ 3 sec iso each rep full body mobility

Today - weighted pull up - 1x1 +100.5 lb PR (BW=187 lb) KB unilateral OHP - 1x1 each w/ 80 lb spider row - 2x3 w/ 235 lb parelette feet on smallest box weighted push up - 1x3 +90 lb PR single leg hanging straight leg raise - 3x1 each side w/ 12 sec iso each rep full body mobility

Today - back squat - (belt, L knee sleeves) 1x5 w/ 315 lb (great depth, technique, speed) conventional deadlift - (DOH, chalk, no belt) 1x8 w/ 335 lb unilateral RDL - 2x2 each side w/ 225 lb PR alternating deadbug - 2x12 w/ 1 sec iso each rep full body mobility

Today - flat KB bench press - 2x6 w/ x2 88 lb weighted feet on bench inverted row suspension strap - 3x4 +75 lb PR hands on paralettes push ups for increased ROM - 1x9 +65 lb 1x7 +65 lb weighted lock off - 6x10 seconds +25 lb (alternating between 90 degrees and 120 degrees) hanging...

10/23/2023 back squat - 1x9 w/ 285 deficit RDL - 1x7 335 increased ROM front rack Bulgarian squat - 3x5 each 175 lb shoulder tap plank - 2x11 w/ 3 sec iso each rep full body mobility