Chest- Reps

Weight: 181.4

DB Incline

90 x 12
90 x 11
90 x 10

DB Incline Close Grip
50 x 12
50 x 11
50 x 10

Flat BB Bench
185 x 8
155 x 12
155 x 12

Cable Crossovers
50 x 13
60 x 12
60 x 12 failed on 13

Bicep BB curls and static holds
55 x 8 + 30 sec
55 x 8 + 35 sec
55 x 9 + 36 sec

Calf Raises
220 x 10 x 3 (each foot position)


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DL Max Test

Weight: 181.4

135 x 6
225 x 5
315 x 3
405 x 1 felt pretty easy
425 fail at lockout
420 x 1
315 x 3

BW Pull-ups
BW x 16
BW x 10
BW x 10
Chin-up x 15

Close grip cable rows
140 x 10 good set. Strict
140 x 10 last one cheated
140 x 10 last two cheated a bit

Shrugs
60 x 15
60 x 15 last few cheat a bit
60 x 15 same

Isolated DB lateral raises
20 x 12, 12
20 x 12, 10 left
20 x 12






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Squats-Heavy

Weight: 178.9

Competition Stance Squats 80% x 2 reps x 5 sets

285 x 2

285 x 2

285 x 2

285 x 2

285 x 2 good weight. Last two sets a challenge

Olympic Squats or Front Squats  1-3 reps x 2 sets

225 x 2

225 x 3 really tough #3

Pause Squats (Pause in the hole) 70% x 4-6 reps x 2 sets

245 x 6 tough last two

245 x 6

Leg Curl/GHR 15 reps x 3 sets (west ham machine)

120 x 15

120 x 15 tough set. Good weight. 

120 x 14

Military Press BB

135 x 15

175 x 8

155 x 10

Skull crushers 

85 x 12

85 x 10

85 x 8

Cable press downs

150 x15

150 x 12

150 x 12

150 x 10

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Chest- Explosive

Weight: 180.6

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

Close Grip DB 70% x 5 reps x 3 sets

85 x 5

85 x 5

85 x 5 great weight

Bench w/Pause 1" Off Chest 60% x 8 reps x 2-3 sets

165 x 8

165 x 8

165 x 6

Cable crossovers 

50 x 13

50 x 12

50 x 12

Cable rear Delt pulls

50 x 15

50 x 13

50 x 

Scott Machine Curls

60 x 12

60 x 8

DB burnouts

30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops

Calf raises 

220 x 10 x 3 x 3 positions

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DL- Reps

Weight: 181.6

DL from Floor 70% x 8-12 reps x 2-3 sets

285 x 10

285 x 10 tough set

285 x 10

Block Pulls 75% x 6-8 reps x 2 sets

315 x 8

315 x 8 good weight. Tough final

2" Deficit Pulls 65% x 10-12 x 2-3

255 x 10

255 x 10

Cable rows 

140 x 12 

140 x 12

140 x 10

Handstand push-ups 

BW x 10

BW x 30 sec

BW x 30 sec

BW x 30 sec

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Squat- Reps

Weight: 179.2

Competition Stance Squats 70% x 8-12 reps x 2-3 sets

225 x 10

225 x 10 good set. Good breathing. 

225 x 10 good set. Perfect weight. Last one tough. 

Front Squats 65% (rounded down) x 6-8 reps x 2 sets

205 x 3 a little heavy on lower back

205 x 5 tough set 

Next time drop weight a bit to get 6-8

Pause Squats (Pause in the hole) 65% x 10 x 2

205 x 8

205 x 

Tough sets. Keep weight a few weeks to 12 reps. 

Hamstring Curl 12 reps x 3 sets (east machine)

90 x 12 tough last rep

90 x 12 good weight

90 x 9

DB Military Press 12 reps x 3 sets

45 x 12

50 x 10 good weight

50 x 13

Tricep complexes (out of time so it was kind of thrown together.)

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Chest- Heavy

Weight: 180.2

Flat bench
225 x 3
225 x 3
225 x 3

Incline DB
90 x 9
90 x 8
90 x 7

Machine fly
120 x 10
160 x 7
160 x 8

Ring Flys
BW x 10 x 10 (8+2)
BW x 10 x 10 (6+4)

Lateral DB raises (single arm, isolated)
20 x 12 per arm
20 x 12 left arm lagging by a few reps
20 x 10 per

Straight arm bb curls
70 x 9
70 x 8
70 x 6

Eccentrics
3 reps

Supermans
40 x 20
45 x 16
50 x 10



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DL- Explosive

65% (260) x 12<20 sec (20.20)
70% (280) x 8 < 15 sec (13.94)
75% (300) x 6 < 10 sec (11.14)

70% rounded up (285) Block Pulls
285 x 5
285 x 5
285 x 5

Deficit pulls 60%
260 x 8
260 x 8

BW Pull-ups
BW x 8
BW x 8
BW x 8

Close grip rows
140 x 12 x 3

Scott Lat Pulls
140 x 15
150 x 12

Squat Reps

Weight 180.2

Explosive Squats
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Pause Olympic Squats
205 x 5
205 x 5
205 x 5 good weight. Maybe up 10 lbs next time

Goblet Squats
120 x 12
120 x 12
120 x 12 tough last few.

Military Press
135 x 15
185 x 7
165 x 10

Weighted Dips
65 x 10 nice weight!
55 x 10
45 x 10
BW x 15

Scott Tricep Presses
130 x 15
140 x 15
150 x 15

Good workout

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