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Today - back squat - 3x4 285 (felt smooth and great depth) stuck with 3 sets on everything because finger tendonitis on right middle ring is still recovering. I had planned 2 sets for most lower exercises for the start of this program, but that was to allow for the additional climbing training...

Yesterday - KB bench press - 3x8 x2 72.5 lb (see pics on how to position straps and added plates) do x2 75 lb next week (these are a lot more challenging because the weight pulled arms laterally, and significantly increased range of motion feet on bench weighted inverted row - 3x6 +20 lb...

7/4 back squat - 3x8 245 (stuck with 3 sets, next week do 2) RDL - 2x8 295 Bulgarian front rack - 3x5 each 135 shoulder tap side plank - 3x7 each 2 sec iso each rep full body mobility

7/2 KB OHP - 3x8 x2 50 lb WPullUP - 3x5 +30 WPU - 3x8 +50 unilateral row - 3x8 each 95 lb alternating deadbug - 3x4 4 sec iso each full body mobility

Today - back squat - 3x4 w/ 275 lb (felt super snappy) deadlift - 3x6 w/ 285 lb (snappy as well) unilateral RDL - 3x5 each 165 lb hanging straight leg raise - 1 sec iso each rep 3x6 each full body mobility

Today - KB bench press - 3x8 w/ x2 70 lb KBs (using KBs I can get much deeper ROM compared to DBs. the weight is also displaced more laterally compared to DBs, making it harder) next week, add 5 lb each side w/ straps weighted feet on bench suspension strap inverted row - 3x8 +20 lb weighted...

Today - back squat - 3x8 w/ 235 lb (did 3 sets because I felt I had enough energy. next week do originally programmed only 2 sets) RDL - 2x8 w/ 285 lb front rack Bulgarian squat - 3x5 each w/ 125 lb shoulder tap plank - 3x6 each side w/ 2 sec iso each rep full body mobility

Today KB bilateral OHP - 3x8 x2 44 lb KBs explosive Weighted pull up - thumbless 3x5 +26 lb KB weighted push up - 3x8 +45 lb unilateral KB row - 3x8 each 88 lb KB explosive alternating deadbug - 3x3 each w/ 4 sec iso each rep weighted crimp - many sets each side with 18 lb full body...

Today - back squat - 3x4 w/ 265 lb deadlift - 3x6 w/ 275 unilateral RDL - 3x5 each w/ 155 hanging alternating straight leg raise - 1 sec iso each rep 3x5 each side 2-finger weighted crimp - 5x10 sec each side w/ 18 lb (middle + ring on right, ring + pinky on left) full body mobility

Today - KB bench press - 3x8 x2 62 lb (focusing on being explosive) progress to next heavier set of KBs next week weighted feet on box inverted row - strap handle height just below belt height 3x8 +20 lb weighted vest +10 lb sandbell on chest add 5 lb next week, focus on being explosive...

First day back after taking a week off Today - back squat - 3x8 w/ 225 lb (belt 5th notch, L knee sleeves) these were programmed as only 2 sets, but I did 3. moving forward, just to 2, it makes the most sense in balancing all the activity I will be doing during this program RDL - 3x8 w/ 275...

Today - weighted chin up - 183 lb BW 1x3 +97 lb PR weighted push-up - 1x12 +70 lb PR weighted vest feet on box suspension inverted row - 2x11 +20 lb weighted vest feet on box suspension push up - 2x10 +20 lb alternating dead bug - did 1 set. x2 5 sec iso each, x2 4 sec iso each, x2 3...

Today - front rack Bulgarian squat - 1x5 each w/ 185 lb PR RDL - 1x7 w/ 335 lb hanging alternating straight leg raise - 2x8 each side weighted crimp - pinky + ring on left, ring and middle on right 4x10 seconds each w/ 26 lb full body mobility

Today - OHP - 3x4 w/ 145 lb WCU - 3x3 +70,75,80 (each set felt super solid) WPU - 3x6 +70 lb unilateral KB row - 2x8 each 106 lb alternating dead bug - 2 sec iso each rep 2x10 each side weighted crimp - pink + ring on left, ring + middle on right 5x10 secs each side w/ 26 lb full body...

Today - warm up back squat - (L knee sleeves, belt) 1x1,2 w/ 325 lb conventional deadlift - (DOH, chalk, no straps, no belt) 1x5 w/ 335 lb unilateral RDL - 2x3 each w/ 205 lb PR shoulder tap plank - 1 sec iso each side 2x11 each 2-finger weighted crimp - pinky + ring on left, ring +...

Yesterday - KB bilateral OHP - 2x3 x2 70 lb weighted vest feet on box inverted row - 3x10 +20 lb weighted vest feet on box suspended push up - 3x9 +20 lb facepull - 3x15 w/ green gym band alternating deadbug - 3 sec iso 2x8 each side

Today - warm up back squat - (L knee sleeves, belt 5th notch, as usual) 2x7 w/ 275 lb RDL - (straps, no belt, as usual) 2x7 w/ 325 lb front rack Bulgarian squat - (L knee sleeves, as usual) 2x5 w/ 165 lb hanging alternating straight leg hang - 2x7 each side 2-finger crimp hold - ring and...

Today - warm up OHP - 2x6 w/ 140 lb (next week do 2x5) WCU - 3x3 +65 lb (used a KB plus plates, tuck KB behind legs and keep legs straight with knees locked out. bend knees slightly at bottom of rep to prevent feet from touching ground) WPU - 3x8 +60 lb a grind on the last set (next week...

Today - back squat - (belt, L knee sleeves) 1x1,2,3 315 lb deadlift - (no straps, no belt. just chalk and DOH grip) 3x5 325 lb (more in tank, these felt great) unilateral RDL - 3x3 w/ 195 lb shoulder tap plank - 1 second isometric each rep 3x10 each 2-finger weighted crimp - ring and...

Today - warm up climbed for 30 minutes before lifting bilateral KB OHP - 3x6 w/ x2 62 lb (next week do 3x4 w/ x2 70 lb) feet on box weighted vest inverted row - 3x9 +20 lb weighted vest feet on box weighted vest suspension push up - 3x8 +20 lb weighted vest facepull - 3x14 w/ gym's...