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Today - bilateral DB OHP - 1x5 w/ x2 70 lb weighted pull up - 3x5 +55 lb weighted push up - 3x5 +70 lb barbell spider row - (wore straps) 3x5 w/ 225 lb hanging unilateral straight leg raise - 3x1 w/ 11 sec iso each side

Today - back squat - 2x5 w/ 305 lb (felt super solid) next week do 1 set of 5 deadlift - (just chalk and DOH grip. no straps, no belt.) 2x8 w/ 325 lb (felt super solid, 2nd set felt stronger, same with last week. perhaps strongest my DOH grip has ever been) next week do 1 set of 8...

Yesterday - flat DB bench press - 2x9 w/ x2 90 lb weighted feet on bench inverted row - 3x5 +70 lb weighted each hands stacked on x2 45 lb plates - 2x9 +60 lb weighted lock off - 6x10 seconds, alternating 90 and 120 degrees +20 lb hanging alternating single leg raise - 3x2 w/ 9 sec iso each...

Today - back squat - 2x9 w/ 275 lb (felt super solid. great technique, depth, and speed) deficit RDL - 2x7 w/ 325 lb (felt easier than expected) front rack Bulgarian squat - (10 lb bumpers under bench to increase ROM) 3x5 each 165 lb shoulder tap plank - 3x10 each side w/ 3 sec iso each rep

bilateral OHP - 1x9 x2 65 1x7 x2 65 weighted pull up - 3x5 +50 lb weighted push up - 3x5 65 lb tbar row - 3x5 150 lb +bar alternating straight leg raise - 3x1 each, 10 seconds each rep full body mobility climber's elbow rehab

Today - back squat - 2x5 w/ 295 lb deadlift - DOH held strong 2x8 315 lb unilateral RDL - 2x3 each 205 lb alternating deadbug - 3x10 each side 1 sec iso each rep full body mobility

Today - flat DB bench press - (doing max ROM for last few months, more than I had traditionally done) 2x9 x2 85 lb weighted feet on box inverted row - 2x9 +50 lb weighted hands on stacked bumper plates push up - 2x9 +55 lb weighted lock off - 6x10 seconds +15 lb (alternate 90 degrees and...

10/2/2023 back squat - 2x9 265 deficit RDL - 2x7 315 lb front rack Bulgarian squat - 3x5 each 155 lb shoulder tap plank - 3x9 3 sec iso each rep full body mobility climber's elbow rehab

Yesterday - bilateral DB OHP - 3x9 w/ x2 60 lb (last set was max effort) next week try 2x9 and rest a lot in between weighted pull up - 3x5 +45 lb weighted push up - 3x5 +60 lb tbar row - 3x5 145 lb plus bar stir the pot - 3x7 in each direction full body mobility climber's elbow rehab

9/28 Back squat - 2x5 w/ 285 lb deadlift - DOH grip, chalk) 1x5 305 lb (bar kept rolling around when letting down, constant resetting lead to more fatigue and misgrooving) 1x8 305 lb unilateral RDL - 2x3 w/ 195 lb alternating deadbug - 3x9 each side w/ 1 sec iso each rep

Today - warm up flat DB bench press - 3x9 w/ x2 80 lb weighted feet on bench inverted row - 3x9 +45 lb (using neutral grip with swiss bar on rack j hooks) weighted 2-stacked yoga blocks push up - 3x9 +45 lb lock offs - 6x10 seconds +10 lb (alternate 90 degrees and 120 degrees) add 5 lb...

Today - shoulder tap planks - 3x8 w/ 3 sec iso each rep (to make up for yesterday's mistake)

Today - back squat - 2x9 w/ 255 lb deficit RDL - 2x8 w/ 305 lb front rack Bulgarian squat - ROM increased with 10 lb bumpers under bench 3x5 each w/ 145 lb alternating dead bug - 2x8 w/ 3 sec iso each rep meant to do 3x8 each w/ 3 sec iso in shoulder tap plank, but messed up climber's...

Today - unilateral KB OHP - 3x9 each w/ 55 lb weighted pull up - 3x5 +40 lb weighted push up - 3x5 +55 lb t-bar row - (see pic for setup) 3x5 135 lb +bar stir the pot - 3x6 in each direction full body mobility

Today - back squat - 2x5 275 deadlift - 2x8 295 unilateral RDL - 3x3 each 185 alternating deadbug - 3x8 each side w/ 1 sec iso each rep 2-finger weighted crimp climber's elbow rehab full body mobility

Today - flat DB bench press - 3x9 x2 75 lb (since starting doing KB benching, I've been focusing on as much ROM as possible, and keeping with that since transitioning to DBs, makes them harder, a different strength standard) feet on bench inverted row - 3x9 +40 lb each hand on 2 stacked...

Today - warm up back squat - 2x9 245 lb deficit RDL - 2x9 295 lb switch to 2x8 next week front rack Bulgarian squat - 3x5 each side w/ 135 lb shoulder tap plank - 3x7 each w/ 3 sec iso each rep 2-finger weighted crimp sets climber's elbow rehab full body mobility

Today KB unilateral OHP - 3x9 each w/ 50 lb weighted pull up - 3x5 +35 lb weighted push up - 3x9 +50 lb unilateral DB row - 3x5 each w/ 110 lb stir the pot - 3x5 in each direction climber's elbow rehab full body mobility

Yesterday - back squat - 2x5 265 lb deadlift - 2x8 285 lb unilateral RDL - 3x3 each 175 lb alternating deadbug - 3x7 each w/ 1 sec iso each rep climber's elbow rehab 2-finger weighted crimp full body mobility

Today - KB bench press - 3x9 w/ x2 70 lb weighted feet on box suspension strap inverted row - 3x9 +20 weighted vest +15 lb sand bell weighted feet on box suspension strap push up - 3x9 +20 weighted vest +15 lb sand bell reverse bodyweight fly - 2x11 foot position moved gradually closer to...