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Today - flat DB bench press - 3x5 x2 90 lb unilateral DB row - 3x7 each 120 (straps as finger injury heals) standing DB OHP bilateral - 3x6 each x2 55 lb high cable facepull - 3x12 #130 weighted crimp on left hand - 4 fingers, 5x10 seconds 15 lb plus belt and chain 3 fingers (no...

Today - warm up back squat - 3x6 w/ 255 lb RDL - 3x5 305 lb front rack Bulgarian squat - 3x5 115

Today - OHP - 3x5 125 lb WCU - 3x5 +35 WPU 3x5 +45 barbell row - 3x5 205

Today - warm up back squat - 3x3 w/ 295 lb (not sure if it's because of recovery from being sick, taking the extra rest time while sick, or calorie deficit (probably all 3), but today felt way heavier than anticipated) deadlift - 3x5 w/ 295 lb unilateral RDL - 3x5 each 145

12/21/2022 flat DB bench press - 3x5 x2 85 unilateral DB row - 3x6 each 120 OHP - 3x6 x2 50 lb high cable facepull - 3x12 #120

Yesterday - back squat - 3x6 w/ 245 lb RDL - 3x5 w/ 295 lb front rack Bulgarian squat - 3x5 each w/ 105 lb

Today - warm up OHP - 3x5 w/ 120 lb WCU - 3x5 +30 WPU - 3x8 +35 barbell row - 3x5 w/ 195 lb (no straps yet)

Today - warm up back squat - 3x3 285 lb deadlift - 3x5 285 lb unilateral RDL - 3x5 each 135

Today - flat DB bench press - 3x5 w/ x2 80 lb unilateral DB row - 3x6 each 110 lb (DBs over 100 have 10 lb jumps) DB bilateral OHP - 3x6 x2 45 lb high cable facepull - 3x12 #110

Today - back squat - (belt, L knee sleeves) 3x6 w/ 235 lb RDL - (straps, no belt, as always) 3x5 w/ 285 lb front rack Bulgarian squat - 3x5 w/ 95 lb dead hang thumbless grip - 4x30 seconds, 60 second RI

Today - OHP - 3x5 w/ 115 lb WCU - 3x5 +25 lb WPU - 3x8 +25 lb barbell row - 3x5 w/ 185 lb thumbless single arm hang - 5x10 seconds each side, 60 seconds rest between same side

Today - warm up back squat - (belt 5th notch, L knee sleeves) 3x3 w/ 275 lb conventional deadlift - (DOH, no belt) 3x5 w/ 275 lb unilateral RDL - 3x5 each w/ 125 lb

First day back after a 10 day break. flat DB bench press - 3x6 w/ x2 75 lb DB row - 3x6 each w/ 100 lb bilateral DB OHP - 3x6 w/ x2 40 lb high cable facepull - 3x12 #100 fat bar static holds - 5x10 seconds each with fat bar + 20 lb (~60 second rest between same side)

workout from 11/17 I forgot to log muscles too burnt out to do OHP, climbed a lot before hand flat DB bench press - 3x12 w/ x2 65 (heaviest weight they had) barbell row - 5x6 w/ 205 lb

Today - warm up back squat - 3x6 w/ 275 lb RDL - (straps, no belt, as usual) 2x5 w/ 325 lb front rack Bulgarian squat - 1x5 each w/ 155 lb (wow, never strained so much on these) PR taking a week off

Today - warm up back squat - 3x3 w/ 315 lb (L knee sleeves and belt 5th notch) conventional deadlift - 3x5 w/ 315 lb (DOH, chalk, no belt) (these felt a lot easier than expected, very fast off the ground, a lot more in the tank, grip was no issue) unilateral RDL - (no straps) 3x5 each w/...

Yesterday - OHP - 3x6 w/ 140 lb weighted chin up - 3x4 +60 lb flat DB bench press - 2x8 w/ x2 90 low cable unilateral row - 3x8 each #140

11/10/202 back squat - 3x6 w/ 265 lb RDL - 3x5 w/ 315 lb front rack Bulgarian squat - 3x5 each w/ 135 lb

Yesterday - warm up OHP - 3x3 w/ 155 lb (jumped an extra 5 lb from last workout because limited weights) flat DB bench press - 3x7 w/ x2 90 lb barbell row - 5x6 w/ 195 lb (felt super light and snappy) all the mobility bouldered for 2 hours afterward

Yesterday - back squat - 3x3 w/ 305 lb conventional deadlift - DOH grip 3x5 w/ 305 lb unilateral RDL - 3x5 each w/ 145