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Today - back squat - 2x9 235 lb deficit RDL - 2x9 285 lb front rack Bulgarian squat - bench raised by 10 lb bumper plates 3x5 each 125 lb shoulder tap plank - 3x6 each w/ 3 sec iso each rep 3 sets climber's elbow rehab multiple sets with weighted crimps full body mobility

Today - KB bilateral OHP - 3x9 w/ x2 44 lb weighted pull up - 3x5 +30 lb weighted push up - 3x9 +45 unilateral row - 3x5 each 106 lb alternating deadbug - 3x4 each side w/ 2 sec iso each rep 3 sets climber's elbow rehab many sets weighted crimp full body mobility

Today - back squat - 3x5 w/ 255 lb conventional deadlift - (DOH, no belt, no straps, as usual) 2x8 w/ 275 lb unilateral RDL - 3x3 w/ 165 lb dead bug - 3x6 each side w/ 1 sec iso each rep 3 sets climber's elbow rehab many sets weighted crimp full body mobility

Today - KB bench press - like last fast, focus on as much ROM as possible (significantly more than DB bench) 3x9 w/ x2 62 lb feet on box weighted inverted row suspension strap - 3x9 +20 lb weighted vest +10 lb feet on box weighted push up suspension strap - 3x9 +20 lb weighted vest +10 lb...

First day back after taking 9 days to rest back squat - 2x9 225 deficit RDL (standing on 25 lb bumper) - 2x9 275 lb front rack Bulgarian squat (increased ROM from putting 10 lb bumpers under either end of bench) - 3x5 each 115 lb shoulder tap plank - 3x5 each w/ 3 sec iso each side...

8/17/2023 weighted pull up - 1x1 +95 lb PR DB bench press - worked up to 1x4 w/ x2 100 lb deadbug - 1x11 w/ 2 sec iso each rep

Today - front rack Bulgarian squat - (L knee sleeves, no belt, as usual) 1x5 each side w/ 195 lb PR (tough, but felt very confident, great depth and technique. interesting feeling to grind on a single leg movement) conventional deadlift - (no belt, no straps, as usual) 1x3 325, 335, 345 lb...

Today - KB bilateral OHP - 2x4 w/ x2 70 lb weighted pull up - 1x5 +49 lb 1x3 +54 1x2 +59, 64, 70 1x2 +75 lb PR (i consider pull ups and chin ups different PRs, pull ups are harder) weighted push up - 1x15 +55 lb PR unilateral KB row - 1x4 each side 116, 121, 126 lb deadbug - 1x8 each...

Today - back squat - 3x1 w/ 315 lb (the goal today was a set of 4 reps with 315, but I felt a mild low back spasm on the last rep of my last warm up set. I couldn't get it out of my head. I did 3 singles that felt fine, but my back still felt off between sets, so I played it safe and didn't...

Today - KB bench press - 2x7 w/ x2 80 lb weighted feet on box suspension strap inverted row - 3x5 +20 lb weighted vest +40 lb in sand bells PR weighted feet on box suspension strap push up - 3x5 +20 lb weighted vest +40 lb in sand bells PR suspension strap body weight reverse fly - 2x7...

Today - back squat - 2x8 w/ 275 lb RDL - 2x6 w/ 325 lb front rack Bulgarian squat - 2x5 each w/ 165 lb (felt relatively easy) shoulder tap plank - 2x10 each side 2 sec iso each rep 2-finger weighted crimp - (ring + pinky on left, ring + middle on right) many sets w/ 18 lb each side full...

Today - KB bilateral OHP - 3x8 x2 62 lb (felt super solid) next week use the 70 lb KBs, but drop reps down, try to do more than last program weighted pull up - 3x5 +45 lb weighed push up - 2x8 +70 lb unilateral KB row - 3x8 each 111 lb dead bug - 2x7 each, 4 sec iso each rep 2-finger...

Back squat - 2x4 w/ 305 lb deadlift - 2x6 w/ 315 lb unilateral RDL - 3x3 each w/ 195 lb hanging alternating straight leg raise - 2x9 each side 1 sec iso each rep climber's elbow rehab between sets full body mobility

Today - KB bench press - 3x7 each side w/ x2 77.5 lb (progress to x2 80 lb next week) weighted feet on box inverted row - 3x5 +20 lb weighted vest +31 lb in sand bells weighted feet on box suspension strap push up - 3x5 +20 lb weighted vest +31 lb in sand bells suspension strap reverse...

Today - back squat - 2x8 w/ 265 lb RDL - 2x8 w/ 315 lb front rack Bulgarian squat - 3x5 each w/ 155 lb shoulder tap plank - 3x9 each w/ 2 sec iso each rep 2-finger weighted crimp - middle + ring on right, ring + pinky on left many sets each side w/ 18 lb 3 sets of climber's elbow...

Today - KB bilateral OHP - 3x8 x2 58 lb (x2 62 lb next week, try to do at least one set of 8 reps) (today was a max grind on these, but I used 5 lb plates hanging from straps which make it significantly harder) weighted pull up - (i've been doing wider grip on this to start. definitely wider...

Today - back squat - 3x4 w/ 295 lb (feeling super smooth, great depth, snappy) deadlift - 3x6 w/ 305 lb unilateral RDL - 2x5 w/ 185 lb (cut off 1 set, just too fatigued) hanging alternating straight leg raise - 3x8 each w/ 1 sec iso per rep 2-finger weighted crimp - pink + ring on left...

Today - KB bench press - 3x8 w/ x2 75 lb (progress 2.5 lb next week and do 3x7) feet on box weighted suspension strap inverted row - 3x6 +20 lb weighted vest +25 lb sand bell do 3x5 next week feet on box weighted suspension strap push up - 3x6 +20 lb weighted vest +25 sand bell do 3x5...

Today - back squat - 3x8 w/ 255 lb (was supposed to do 2 sets, but stuck to 3 again. last set felt super snappy) RDL - 2x8 w/ 305 lb front rack Bulgarian squat - 3x5 each w/ 145 lb shoulder tap plank - 3x8 each w/ 2 sec iso eah rep 2-finger crimp - ring +pinky on left, ring + middle on...

Today - KB bilateral OHP - 3x8 w/ x2 53 lb (add 5 lb with straps next week to each side) Weighted pull up - 3x5 +35 lb WPU - 3x8 +55 lb unilateral row - 3x8 each w/ 99.5 lb (97 lb KB + 2.5 lb plate) alternating deadbug - 3x5 each 4 sec iso each rep