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Today - warm up treadmill - 12 minutes, 3.0 mph, 10% incline full body mobility dead bug alternating extension - 3x5 each with 1 second isometric full extension assault bike - 10 minutes of RPM between 50-60 power circuit - TRX inverted row w/ 1 second isometric at top plyo push up...

Today - warm up back squat - 3x3 275 lb conventional deadlift - (no straps, no belt, as usual) 3x5 285 lb unilateral RDL - 3x5 each 145 lb shoulder tap planks - 7 each side, 3 sets weighted crimp - worked up to 5x10 seconds with 45 lb each side (no tape, no pain) some...

Today - warm up flat DB bench press - 3x8 x2 80 lb unilateral landmine row - 3x8 each 75 lb +set up bilateral standing OHP - 3x8 x2 45 lb high cable facepull - 3x12 #110 treadmill: 10% incline, 3.0 mph, 20 minutes, not including warm up and cool down

Today - back squat - 3x6 w/ 235 lb RDL - 3x6 w/ 285 lb front rack Bulgarian squat - 3x5 each 115 lb dead bugs - 3x10 each weighted crimps - 5x10 seconds with 45 lb treadmill - 15 minutes of 10% incline at 3 mph then 5 minutes of flat 3.5 mph

Today - OHP - 3x6 w/ 115 lb weighted chin up - 3x3 +35 lb weighted push up - 3x10 +25 lb Titan standing t-bar lever row - 3x8 +100 lb TRX inverted row - 3x5 w/ 1 second pause at top BW alternating shoulder tap plank - 3x6 each weighted crimp - worked up to 45 lb 5x10 seconds, no pain no...

Today - back squat - (belt 5th notch, L knee sleeves) 3x3 265 lb deadlift - 3x5 275 lb (no straps, no belt) unilateral RDL - 3x5 each 135 lb treadmill walking - 10 minutes at 3.5 mph

Today - flat DB bench press - 3x8 x2 75 lb unilateral landmine row - 3x8 each 70 lb plus bar + handle bilateral standing OHP DB - 3x8 x2 40 lb high cable facepull - 3x12 #100 power circuit - 5 inverted TRX row 5 plyo push up 5 OH med ball slam 15 lb 20 jump rope 5 rounds, 60 second...

First day back after 6 day rest back squat - 3x6 w/ 225 lb RDL - 3x6 w/ 275 lb front rack Bulgarian squat - 3x5 w/ 105 lb walk treadmill: 3mph 10% incline, 10 minutes (plus 1 minute warm up and cooldown) weighted open crimp - worked up to 45 lb 5x5 seconds, then 1x10 seconds. no pain no tape

Today - flat DB bench press - 2x6 w/ x2 95 lb weighted chin up - 1x9 +45 lb PR unilateral DB row - 1x8 each w/ 120 lb bilateral DB OHP - 3x8 x2 45 lb high cable facepull - 2x10 #160 weighted crimp - 10 to 35 lb in 2.5 lb increments, 10 seconds each weight. 5x10 seconds w/ 37.5 lb...

Today - warm up unilateral RDL - 2x5 w/ 185 lb PR weighted crimp - 10 seconds, 10 lb to 32.5 lb, 1 set in each 2.5 lb interval. 5x10 seconds with 35 lb. All sets today and previous I've done weighed crimp I do open crimp. no pain no tape

Today - weighted push up - 1x7 +90 lb PR 1x4 +90 lb weighted chin up - 3x5 +50 lb barbell row - 3x3 w/ 235 lb weighted crimp - 10 lb to 32.5 lb, 10 seconds each set, 2.5 lb increments. 5x10 seconds at 35 lb stir the pot - 10x5 rotations in each direction

Today - front rack Bulgarian squat - (L knee sleeves) 2x5 each w/ 165 lb PR unilateral RDL - 3x5 each w/ 165 lb weighted crimp left hand - 10 seconds each set, 10 lb to 32.5 lb in 2.5 lb increments. 5x10 w/ 35 lb. no pain, no tape. captains chair straight leg raises - 4x6

Today - warm up flat DB bench press - 3x5 w/ x2 100 lb unilateral DB row - 3x5 each w/ 130 lb DB bilateral OHP - 1x5 x2 65 lb 2x3 x2 65 lb high cable facepull - 3x12 #150 weighted crimp - 2x10 seconds with 10 lb through 27.5 lb, in 2.5 lb increments. Then 5x10 seconds with 30 lb...

Today - warm up back squat - 3x5 w/ 280 lb RDL - 3x3 w/ 325 lb front rack Bulgarian squat - 3x5 w/ 135 lb weighted crimp - 2x10 seconds with 10 lbs through 30 lb, working in 2.5 lb increments. then 5x10 seconds with 30 lb. In previous posts I said I did 1 set with 10 seconds, but that...

Today - warm up OHP - 3x5 w/ 135 lb WCU - 3x5 +45 lb WPU - 3x8 +55 switch to 3x6 next week barbell row - 3x5 w/ 225 lb weighted crimp holds - 10 seconds holds. 10 to 30 lbs in 2.5 lb increments, 1 set each until reaching 30 lb, where I did 5x10 seconds with 30 lb, no pain no tape

Today - back squat - 3x6 w/ 275 lb deadlift - 1x3 w/ 275, 285, 295, 305, 315 unilateral RDL - 3x5 each w/ 155 weighted crimp - 10 second sets, 10 to 27.5 lb in 2.5 lb increments. 5x10 seconds at 27.5 lb, no pain, no tape.

Today - warm up flat DB bench press - 3x5 x2 95 lb unilateral DB row - 3x6 each 125 DB bilateral standing OHP - 3x5 w/ x2 60 facepull - 3x12 #140 weighted crimp holds - 10 second holds, starting with 10 lb and working up to 25 lb in 2.5 increments, 2 sets per weight, did 2x10...

Today - warm up back squat - 3x6 w/ 265 RDL - 3x5 w/ 315 lb front rack Bulgarian squat - 3x5 each 125 lb weighted crimp 10 lb to 25 lb 4x10 seconds, moving up in 2.5 lb increments, doing 2x10 seconds each increment until I hit the 4x10 w/ 25 lb

Today - warm up OHP - 3x5 w/ 130 lb WCU - 3x5 +40 lb WPU - 3x8 +50 lb barbell row - 3x5 215 lb did weighted crimps for left hand rehab, worked from 10 lb to 25 lb in 2.5 lb increments (between sets). Worked up to 5x10 seconds with 25 lb, no tape, no pain

Today - warm up back squat - 3x3 w/ 305 lb (tough. didn't get psyched up.) gym closed early, wasn't able to finish, might do rest of this session tomorrow.