Squat- Explosive

Squat 8x3@60%
180 x
180 x
180 x
180 x
180 x
180 x
180 x
180 x

Heavy Squat 1x2@80%
245 x 2

Oly Squat
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
Great weight. Tough 5 last few sets. A to G every time. About 60-90 sec between sets.

Leg press 4 plates (2 per side)
180 x 15
180 x 15
180 x 15

BW pull-ups x 12 no break

Scott Lat Pulls
150 x 15
150 x 15
150 x 12

Cable Press Downs
150 x 12 x 3

Still not 100% from last week's flu, but feeling better

Sent from my iPhone

Bench- Heavy

Floor Press
5 x 2

Bench
2 x 15

Dip assist machine press downs
100 x 15
100 x 15
110 x 110

Pull-ups
BW x 10
BW X 10
BW x 10

DB Shrugs
60 x 15
60 x 15
60 x 15

Bicep Concetric/Eccentric
3 x 3 sets


Sent from my iPhone

DL-Reps

Warm up
135 x 8
225 x 8

1" deficit
270 x 8

Block pulls
315 x 3
315 x 3
Felt great. Perfect form.

Olympic Squat
225 x 8
225 x 8
225 x 8 didn't do this set. Tummy feeling a little yucko. Felt pretty good though.

Standing Military Press
95 x 8

Rear Delt
45 x 12
45 x 12

Sent from my iPhone

Chest

Weight: 175.6

Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
100 x 6 (couldnt find 105s today)
80 x 9
75 x 8
70 x 9
90 sec rest or less between all sets

Flat bench DB Press
50 x 12
60 x 10
60 x 9

Cable flys
60 x 12 focus on mind/muscle connection
60 x 12 tough set. Controlled throughout.
60 x 12
Up weight next time

DB Pullovers
70 x 10
70 x 9
70 x 8

Donkey Calf machine
140 x 30 (10/10/10 toes forward, out, and in) x 3 sets

BW burnouts x 25 yuck

DB Concentrated Curls
30 x 12
30 x 12
30 x 12 very tough set.

Superman cable curls burnouts
40 x 12 x 2 sets!!!. Wow. Great set. Very strict. Barfy.

DL

Weight: 176.4

Deadlifts
225 x 5
315 x 3
365 x 3 feel really weak today
315 x 5 good set. Straight through.
315 x 5 short break between 4 and 5. Otherwise strong set.
315 x 5. Short break between 3 and 4.

Keep 365 for top set until 5. Increase work set to 325. Get 5 reps in all work sets.

Hip thrusts
135 x 10
135 x 8
135 x 8

Pull-ups
BW x 10
BW x 10 (7+3)
BW x 10 (5+3+2)
BW (chins) x 15 (7+3+3+2)

Rough set. Good one though.

Do BW pull-ups next week. Alternate each week.

Scott Lat Pulls
150 x 12
150 x 12
150 x 12

Lateral Delt DB raises
25 x 12
25 x 10 no momentum. Very controlled.
25 x 12
60 sec between sets

DB rear delts cable pulls
45 x 12 Watch the momentum.
45 x 12. Strict.
45 x 12 broken
Keep this weight a few more weeks before bumping 5#. Great burn.