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Today - warm up flat DB bench press - 3x9 w/ x2 80 lb weighted feet on bench inverted row - 3x9 +45 lb (using neutral grip with swiss bar on rack j hooks) weighted 2-stacked yoga blocks push up - 3x9 +45 lb lock offs - 6x10 seconds +10 lb (alternate 90 degrees and 120 degrees) add 5 lb...

Today - shoulder tap planks - 3x8 w/ 3 sec iso each rep (to make up for yesterday's mistake)

Today - back squat - 2x9 w/ 255 lb deficit RDL - 2x8 w/ 305 lb front rack Bulgarian squat - ROM increased with 10 lb bumpers under bench 3x5 each w/ 145 lb alternating dead bug - 2x8 w/ 3 sec iso each rep meant to do 3x8 each w/ 3 sec iso in shoulder tap plank, but messed up climber's...

Today - unilateral KB OHP - 3x9 each w/ 55 lb weighted pull up - 3x5 +40 lb weighted push up - 3x5 +55 lb t-bar row - (see pic for setup) 3x5 135 lb +bar stir the pot - 3x6 in each direction full body mobility

Today - back squat - 2x5 275 deadlift - 2x8 295 unilateral RDL - 3x3 each 185 alternating deadbug - 3x8 each side w/ 1 sec iso each rep 2-finger weighted crimp climber's elbow rehab full body mobility

Today - flat DB bench press - 3x9 x2 75 lb (since starting doing KB benching, I've been focusing on as much ROM as possible, and keeping with that since transitioning to DBs, makes them harder, a different strength standard) feet on bench inverted row - 3x9 +40 lb each hand on 2 stacked...

Today - warm up back squat - 2x9 245 lb deficit RDL - 2x9 295 lb switch to 2x8 next week front rack Bulgarian squat - 3x5 each side w/ 135 lb shoulder tap plank - 3x7 each w/ 3 sec iso each rep 2-finger weighted crimp sets climber's elbow rehab full body mobility

Today KB unilateral OHP - 3x9 each w/ 50 lb weighted pull up - 3x5 +35 lb weighted push up - 3x9 +50 lb unilateral DB row - 3x5 each w/ 110 lb stir the pot - 3x5 in each direction climber's elbow rehab full body mobility

Yesterday - back squat - 2x5 265 lb deadlift - 2x8 285 lb unilateral RDL - 3x3 each 175 lb alternating deadbug - 3x7 each w/ 1 sec iso each rep climber's elbow rehab 2-finger weighted crimp full body mobility

Today - KB bench press - 3x9 w/ x2 70 lb weighted feet on box suspension strap inverted row - 3x9 +20 weighted vest +15 lb sand bell weighted feet on box suspension strap push up - 3x9 +20 weighted vest +15 lb sand bell reverse bodyweight fly - 2x11 foot position moved gradually closer to...

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...