Sunday 11/21/2021
BW:181.0
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REST
Monday 11/22/2021
BW:182.0
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High Bar Squat: 225×4 x 7
Comp Bench: 200×4 x 7
RDL: 225×8 x 3
Pullup: BW x 20,12,8,8,7
Tuesday 11/23/2021
BW:180.0
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Trap Bar DL: 270×6 x 5
Press: 135×4 x 7
DB Bench: 85’s x 11,10,10
DB SA Row: 85×12 x 3
Wednesday 11/24/2021
BW: 179.0
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Assault Bike x 30min HIIT – 9.1 Miles [5min WU; 10s/80s x 17]
Ab Wheel x 15,10,10,10,10; Side Plank x 30s x 5; Reverse Crunch x 10 x 5
DB Bicep: 15s’ x 20; 25’s x 12,12,10,8,8; Reverse Curl 45×10 x 4
Thursday 11/25/2021
BW: 178.8
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Comp DL: 290×4 x 7
Close Grip Incline Bench: 155×6 x 5
Barbell Lunge: 105×8 x 3
Neutral Grip Pullup: BWx5 x 10 sets [30s-60s rest]
Friday 11/26/2021
BW: 181.2
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SSB Squat: 250×6 x 5
Wide Grip Bench: 185×6 x 5
BTN Press: 95×8 x 3
Pendlay Row: 135×10 x 3
Saturday 11/27/2021
BW:181.4
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Assault Bike HIIT – 10.0 Miles [2min WU; 120s/60s x 3; 60s/60s x 5; 30s/90s x 5]
Hanging Knee Raise x 30,20,20,10,10; Side Bend x 15 x 5; Situp x 30,20,10
Barbell Tricep Extension 33×25 x 4; Pushups x 20 x 3
Neck Extension: 20 x 25,15,10
SL/DL Calf Raise x 10/15 x 5