Sunday 08/29/21
BW: 178.6
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Rest Day
Monday 08/30/21
BW: 181.2
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Assault Bike x 45min / 14.8 Miles
Band Assisted (Green) Pullup x 15,10,8,7,5
Hanging Knee Raise x 15,10,10,5,5
45 Degree Side Bend x 15,10,10,10,15
Bent Over Rear Delt Raise: 5’s x 25,15,10
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60min JUDO
Tuesday 08/31/21
BW: 179.6
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Comp Deadlift:
365×1
405×1
325×5 x 6 sets
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Comp Bench:
260×1
275×1
225×5 x 6 sets
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Low Incline Bench:
185×1
215×1
150×7 x 6 sets
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BB Bicep x 45 x 15 x 5 sets
Pushups x 15 x 5 sets
Wednesday 09/01/21
BW: 180.2
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High Bar Squat:
325×1
355×1
285×5 x 6 sets
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Press:
140×1
155×1
125×5 x 6 sets
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Sumo Deadlift:
365×1
390×1
315×5 x 6 sets
Thursday 09/02/21
BW: 179.0
–
Assault Bike x 45min / 15.0 Miles
Hanging Knee Raise x 20, 10,10,8,7
45 Deg Side Bend x 10 x 6 sets
Neutral Chinup x 5 x 10 sets [EMOM]
3-Way Shoulder Raise: 10’s x 10 x 3 sets
Plank x 30s x 2 sets
Friday 09/03/21
BW: 180.0
–
1.5″ Deficit Deadlift:
350×1
375×1
260×7 x 6 sets
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1.5″ Deficit 5-0-0 RDL:
135×8 x 3 sets
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Close Grip Bench:
245×1
265×1
185×7 x 6 sets
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Dips x 26,10,9,8,7
Saturday 09/04/21
BW:179.6
–
2ct High Bar Squat:
325×1
350×1
245×7 x 6 sets
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1ct Slingshot Bench:
260×1
295×1
205×7 x 6 sets
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Feet Up Bench:
135 x 22,11,9,8,7
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Seated DB Bicep Curl x 20’s x 15,15,10,10,8
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3-Way Shoulder Raise x 10’s x 12,10,10