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Today - warm up back squat - 3x7 w/ 265 lb next week do 2 sets of 7 RDL - 3x7 315 lb next week do 2 sets of 7 front rack Bulgarian squat - 3x5 each w/ 155 lb stick with 3 sets hanging alternating straight leg raise - 3x6 each side 2-finger weighted crimp - worked up to 5x10 seconds...

Today - warm up OHP - 3x7 w/ 135 lb (switch to 3x6 next week) WCU - 3x3 +60 lb WPU - 3x8 +55 lb (maintain 3x8 next week) unilateral KB row - 3x5 each 121 lb (106 lb KB +15 lb added plates with chain) alternating deadbug - 2 second isometric each rep 3x8 each side 2-finger weighted...

Today - warm up climbed for 1.5 hours before training back squat - 3x3 w/ 305 lb deadlift - 3x5 w/ 315 lb (felt relatively easy, despite the previous climbing and heavy squats) unilateral RDL 3x5 each w/ 185 lb shoulder tap plank - 1 sec iso each rep 3x9 each side some light 2-finger...

Today - warm up climbed for about 45 minutes before training bench press - 3x5 w/ 185 lb (switched to bench from DBs because climbing gym doesn't have heavy enough dumb bells. I will likely switch to weighted, suspended, feet on bench push ups) weighted inverted row w/ suspension handles...

Today - warm up back squat - 3x7 w/ 255 lb (felt just as easy, or easier than last week) RDL - 3x7 w/ 305 lb front rack Bulgarian squat - 3x5 each w/ 145 lb hanging alternating leg raise (hands on chin up bar) - 3x5 each side 3 finger weighted crimp - middle, ring, pinky 4x10 seconds...

Today - warm up climbed for about 45 minutes first OHP - 3x7 w/ 130 lb WCU - 3x3 +55 lb WPU - 3x10 +50 lb (switch to 3x8 next week) unilateral row - 3x5 each side w/ 116 lb (106 lb KB + 10 lb in plates) alternating deadbug - 1 second iso each rep 3x7 each side pinch grip hold -...

Today - back squat - 3x3 295 lb conventional deadlift - 3x5 305 lb (felt easier than expected) unilateral RDL - 3x5 each 175 lb shoulder tap plank - 1 second iso each rep 3x8 each side 3-finger weighted crimp - middle, ring, pinky worked up to 5x10 seconds each side w/ 50 lb assault...

Today - warm up climbed for 1.5 hours first (bouldered outdoors for a few hours yesterday as well) flat DB bench press - 2x9 x2 85 lb 1x7 x2 85 lb barbell spider row - 4x5 w/ 185, 195, 205, 215 lb bilateral standing OHP - 3x9 x2 50 lb facepull - 3x12 w/ a band alternating dead bug - 3...

Today - warm up back squat - 3x7 w/ 245 lb RDL - 3x7 w/ 295 lb front rack Bulgarian squat - 3x5 each w/ 135 lb full body mobility

Today - warm up full body mobility climbed for a couple hours OHP - 3x7 w/ 125 lb WCU - 3x3 +50 lb WPU - 3x10 +45 lb unilateral DB row - 3x5 each 110 lb alternating dead bug - 2 sec isometric each rep 3x6 each side 4 finger hang double hand - 3x10 seconds

Today - warm up back squat - 3x3 w/ 285 lb deadlift - 3x5 w/ 295 lb unilateral RDL - 3x5 each 165 lb 2-finger weighted crimp hold - middle and ring 2x5 seconds each side w/ 45 lb, 2x10 seconds each side w/ 45 lb PR shoulder tap planks w/ 1 second isometric each rep - 3x7 each side...

Today - flat DB bench press - 3x9 x2 80 lb row machine - 1x5 #250, 255, 260 (maxed out) bilateral standing OHP DB - 3x9 x2 45 lb high cable facepull - 3x12 #120 weighted crimp 2-finger - middle and ring 5x10 seconds each w/ 40 lb alternating deadbug w/ 3 second isometric each...

Today - warm up back squat - 3x7 w/ 235 lb RDL - 3x7 285 lb front rack Bulgarian squat - 3x5 each 125 lb 2-finger weighted crimp - middle and ring worked up to 5x10 seconds each side w/ 40 lb PR captain's chair straight leg raise - 3x6 w/ 1 second pause at full hip flexion full body mobility

Today - OHP - 3x7 w/ 120 lb WCU - 3x3 +45 lb WPU - 3x10 +40 lb low cable unilateral row - 3x5 each #190 (max stack) 2-finger weighted crimp - worked up to 5x10 seconds each side w/ 37.5 lb alternating dead bug - 2 second isometric each rep 3x5 each side full body mobility

4/12/2023 back squat - 3x3 275 lb deadlift - 3x5 285 lb unilateral RDL - 3x5 each 155 lb 2-finger weighted crimp - middle and ring worked up to 5x10 seconds each side w/ 37.5 lb shoulder tap plank - 1 second isometric during each tap 3x6 each full body mobility

Today - flat DB bench press - 3x9 x2 75 lb machine row - 4x5 #235 bilateral standing DB OHP - 3x9 x2 40 lb high cable facepull - 3x12 #110 2-finger weighted crimp - middle and ring worked up to 5x10 seconds each side w/ 37.5 lb alternating dead bug - 3 second isometric hold each...

Today - back squat - 3x7 225 lb RDL - 3x7 275 lb front rack Bulgarian squat - 3x5 115 lb 2-finger weighted crimp - worked up to 5x10 seconds each w/ 35 lb captain's chair straight leg raise w/ 1 second isometric at top - 3x5 full body mobility

Today - OHP - 3x7 w/ 115 lb weighted chin up - 3x3 +40 lb weighted push up - 3x10 +35 lb low cable unilateral row - 3x8 each #150 2-finger weighted crimp - worked up to 5x10 seconds each side w/ 35 lb alternating dead bug with 2 second isometric each extension - 3x4 each side full...

Today - warm up back squat - 3x3 w/ 265 lb (L knee sleeves, belt 5th notch) conventional deadlift - 3x5 w/ 275 lb (DOH grip, chalk, no belt, no knee sleeves) unilateral RDL - 3x5 each w/ 145 lb 2-finger weighted crimp (middle and ring) - worked up to 5x10 seconds each side w/ 35 lb...

Today - chin up - 1x1 +110 lb PR (didn't plan on attempting a 1RM PR during this block of training, but I felt strong enough for it, and apparently I was. was only doing 3x3 each week, progressing to 75 lb (actually did a set of 4 at that weight). shoulder tap planks - 3x12 each side full...