Sunday 11/07/2021
BW:178.2
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Rest
Monday 11/08/2021
BW:179.8
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High Bar Squat: 235×4 x 7 sets
Comp Bench: 185×4 x 7 sets
RDL: 205×8 x 3 sets
Pullup: BWx17; Band Assisted x 25,20,15 (myorep)
Tuesday 11/09/2021
BW: 179.8
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Trap Bar DL: 250×6 x 5 sets
Comp Press: 125×4 x 7 sets
DB Bench: 67.5’s x 15 x 3 sets
DB SA Row: 75 x 12, 8/4, 8/4 (myorep)
Wednesday 11/10/2021
BW: 181.0
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Assault Bike x 30min – 10.2 Miles
Side Plank x 45s x 3; Ab Wheel x 40,20,20; Situp x 25,20,15
Pin LTE 45×25,20,15; BB Bicep 45×25,20,15
Neck Extensions: 25lb x 25,15,10
Calf Raise x 25 x 6 sets
Thursday 11/11/2021
BW: 180.0
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Comp Deadlift: 270×4 x 7 sets
Close Grip Incline Bench: 140×6 x 5 sets
Barbell Lunge: 85×8 x 3 sets
Neutral Chin: BW x 20, 5/3/3, 5/3/2, 5/3/2 (myorep)
Friday 11/12/2021
BW: 180.0
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SSB Squat: 230×6 x 5 sets
Wide Grip Bench: 180×6 x 5 sets
BTN Press: 85×8 x 3 sets
Strict Pendlay Row: 115×10 x 3 sets
Saturday 11/13/2021
BW: 179.0
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Assault Bike x 30min / 9.8 Miles [10min LISS, 20s/100s x 10 sets]
Hanging Knee Raise x 20/8/7, 5/5/5, 8/6/6 (myorep); Side Bend x 25,15,10
Rope Pushdown 25×25,15,10; DB Hammer Bicep 15’s x 25,15,10
Neck Extensions 25lb x 25,15,10
Calves SL x 12 x 5 sets