Monday 04/01/19
BW:174.8
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Comp Squat:
355×1@7
370×1@9….hips and knees shifted back out of the hole. derp.
285×5 x 5 sets
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Comp Press:
160×1@8
135×4 x 5 sets
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Close Grip Incline Bench:
115×10
125×10
135×10
130×10
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Barbell Bicep Curl:
65 x 15,12,10
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101 Standing Calf:
100 x 10 x 3 sets
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Tuesday 04/02/19
BW:174.8
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Sumo Deadlift w/ Belt:
385×1@7
410×1@8
325×5 x 5 sets
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Comp Bench:
245×1
260×1@8
215×4 x 5 sets
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RFESS:
60×10
70×10
80×10
70×10
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Dips:
BW x 20 x 2 sets
BW x 25 x 1 set
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101 Seated Calf Raise:
65 x 10 x 3 sets
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Wednesday 04/03/19
BW:175.6
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8min Chins:
BW x 5 x 11 sets
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8min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise – BW x 8 x 5 sets
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Assault Bike LISS x 30 Minutes (9.8 miles)
Thursday 04/04/19
BW:176.2
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2ct Pause Squat (no belt):
240×4
255×4
270×4 x 4 sets
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Pin Press @ Shoulders (no belt):
115×4
125×4
135×4 x 4 sets
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Close Grip Bench (no belt):
155×10
165×10
175×10
170×10
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Barbell Bicep Curl:
65×15
65×13 x 2 sets
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101 Standing Calf:
120 x 10 x 3 sets
Friday 04/05/19
BW:176.2
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Mid Shin Rack Pull (no belt):
265×4
280×4
300×4 x 4 sets
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Comp Press:
120×4
130×4
140×4 x 4 sets
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Back Raise:
50 x 15 x 4 sets
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Pushup:
Bw x 25 x 3 sets
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101 Seated Calf:
70 x 10 x 3 sets
Saturday 04/06/19
BW: 176.2
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45min HIIT @ Hard HIIT