August 8th, 2021 – August 21st, 2021
Sunday, August 8th, 2021
BW: 183.0
–
Comp Deadlift:
365×1
385×1
300×5,5,5,5,12
–
Comp Bench:
250×1
265×1
205×5,5,5,5,8
–
Low Incline Bench:
185×1
205×1
135×7,7,7,7,16
–
DB Bicep Curl:
15’s x 12 reps x 5 sets
–
Pushups:
BW x 12 reps x 5 sets
Monday, August 9th, 2021
BW:182.6
–
High Bar Squat:
345×1
365×1
285×5,5,5,5,10
–
Comp Press:
135×1
155×1
125×5,5,5,5,6
–
Sumo Deadlift:
350×1
365×1
285×5,5,5,5,13
–
Banded Tricep Pushdowns x 25 reps x 4 sets
Tuesday, August 10th, 2021
BW: 182.0
–
Assault Bike x 33’20” [10.7 Miles]
–
Band Assisted Pullup x 15,10,10,8,7
Single Arm DB Row: 55 x 10,10,10,8,7
Ab Wheel x 10 x 5 sets
Single Leg Calf Raise x 10 x 5 sets
Side Plank x 30s x 5 sets
Neck Extensions: 20lb x 25,15,10
Wednesday, August 11th, 2021
BW: 181.6
–
Incline Treadmill x 60min @ 3.5-3.7mph
Thursday, August 12th, 2021
BW: 180.6
–
2.25″ Deficit Deadlift:
350×1
365×1
245×7,7,7,7,14
–
1ct Close Grip Bench Press:
245×1
260×1
175×7,7,7,7,15
–
2.25″ Deficit RDL:
135×12,10,8,6,4
–
3-0-0 Tempo Dip:
BW x 13,12,10,8,7
Friday, August 13th, 2021
BW: 181.0
–
2ct High Bar Pause Squat:
315×1
340×1
225×7,7,7,7,15
–
1ct Slingshot Bench:
275×1
300×1
200×7,7,7,7,14
–
1ct Feet Up Bench:
135×15,12,10,10,8
–
Barbell Bicep:
35 x 20,20,15,15,10,10,10
Saturday, August 14th, 2021
BW: 180.2
–
Incline Treadmill x 26.25min @ 3.5-3.7mph
Assault Bike x 33.75min – 20s / 100s x 15 – 10.9 Miles
–
Neutral Grip Chinup x 10,8,6,4,2
DB Chest Supported Row: 45’s x 10r x 5 sets
Dip Stand Knee Raise x 20,15,15,10,10
Copenhagen Plank x 15s x 2 sets; x 10s x 3 sets
Calf Raise x 20 x 5 sets
Neck Extensions: 20lb x 25,15,10
Sunday, August 15th, 2021
BW: 180.2
–
Incline Treadmill x 52.5 minutes @ 3.7mph
Monday, August 16th, 2021
BW: 180.0
–
Comp Deadlift:
365×1
395×1
330×4,4,4,10
–
Comp Bench:
255×1
265×1
220×4,4,4,4,8
–
Low Incline Bench:
185×1
207.5×1
150×6,6,6,6,12
–
DB Bicep Curl: 15’s x 15 x 5 sets
–
Pushups x 15 x 5 sets
Tuesday, August 17th, 2021
BW: 180.0
–
High Bar Squat:
350×1
375×1
305×4,4,4,4,8
–
Comp Press:
135×1
150×1
125×4,4,4,4,8
–
Sumo Deadlift:
350×1
375×1
315×4,4,4,4,10
Wednesday, August 18th, 2021
BW: 179.0
–
Assault Bike x 45min [14.1 Miles]
–
Band Assisted Pullup x 15,12,10,10,8,5,5,5,5
Banded Single Arm Row x 10 x 5 sets
Blast Strap Ab Rollout x 10 x 5 sets; x Plank x 30s x 1
Blast Strap Inverted Tricep Extension x 6 reps x 5 sets
Single Leg Calf x 10 x 5 sets
45 Degree Side Bend x 10 reps x 5 sets
Thursday, August 19th, 2021
BW: 180.6
–
2.25″ Deficit Deadlift:
350×1
365×1
265×6,6,6,6,13
–
Close Grip Bench Press:
225×1
260×1
190×6,7,6,6,11
–
2.25″ 3-0-0 Deficit RDL:
155 x 8 x 5 sets
–
3-0-0 Tempo Dips:
BW x 15,10,10,10,10
Friday, August 20th, 2021
BW: 180.8
–
Incline Treadmill x 45min @ 3.5mph
–
Neutral Grip Chinup x 5 reps x 8 sets [EMOM]
DB Chest Supported Row: 50’s x 8 reps x 5 sets [EMOM]
Dip Stand Knee Raise x 10 reps x 5 sets
Copenhagen Plank x 15s x 3 sets; Side Plank x 30s x 2 sets
Calf Raise x 25,15,10
Saturday, August 21st, 2021
BW: 181.0
–
2ct High Bar Pause Squat:
325×1
350×1
255×6,6,6,6,12
–
1ct Slingshot Bench Press:
275×1
315×1
225×6,6,6,6,12
–
1ct Feet Up Bench Press:
155 x 15,10,9,8,8
–
DB Seated Bicep Curl:
20’s x 12 x 5 sets