Squat- Reps

Weight: 183.3

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

225 x 10

225 x 10 good set. Good breathing. 

225 x 11 good set. Perfect weight. Last few tough. 

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

185 x 6 good weight

185 x 6 last two brutal. Good weight. 

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

205 x 8 tough set

205 x 8 holy crap. 

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

Hamstring Curl 12 reps x 3 sets (east machine)

100 x 12 not a bad weight, but feeling strange clicks in knees. 

100 x 13

100 x 12

Good weight. Could probably go up to 110

BB Side Press 

45 x 5 per arm

45 x 3 

35 DB x 5

Standing BB Military Press

95 x 8

95 x 8

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

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Chest Heavy

Weight: 183.1

Incline DB
100 x 8
100 x 6
100 x 4

No spotter. Go to 105 for next heavy day.

Flat bench BB
195 x 3
195 x 3
195 x 3

Good weight. No spotter. Could have used 205.

Flat machine press
160 x 5
160 x 6
160 x

Cybex fly (arms on 5c)
40 x 15
60 x 9 great control
60 x

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

Supermans
40 x 20
45 x 16
50 x 10

Calf raises
220 x 10 x 3 in all three positions

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DL- Explosive

Weight: 183.6

65% (260) x 12<20 sec (20.20)
70% (280) x 8 < 15 sec (13.94)
75% (305) x 6 < 10 sec (11.14)

70% rounded up (285) Block Pulls
285 x 5 felt easy.
285 x 5
285 x 5

Deficit pulls 60%
265 x 8
265 x 8
265 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

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Squat- explosive

Competition Stance Squats 65% x 3 reps x 8 sets

225 x 3 x 8 good weight. Shortened rests through set. Focused on explosion out of the hole. 

Olympic Squats or Front Squats x 5 reps x 2 sets

185 x 5 x 2. Last set tough

Pause Squats (Pause in the hole) 60% x 8 reps x 2-3 sets

205 x 8 x 2 sets. Tough

BB Military Press

135 x 15

165 x 12

165 x 9 

Back Raises 12 reps x 4 sets

Tricep Scott Press

150 x 17

150 x 16

150 x 13

Press Downs

150 x 25

150 x 53

150 x 50

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Chest- Reps

Weight: 180.2

DB Incline

100 x 8
100 x 8
90 x 10

Flat BB Bench
165 x 8
165 x 8
165 x 7

DB Incline Close Grip
50 x 12
50 x 11
50 x 10 a little shoulder twinge

Cable Crossovers
60 x 10
60 x 9
60 x 10 very controlled on all sets. Slow and open all the way.

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

DL Heavy

Competition Stance from Floor 80% x 2 reps x 5 sets

335 x 2

335 x

335 x 

335 x 

335 x

Block Pulls 85% x 1-3 reps x 2 sets

355 x 2

355 x 3 good weight

2" Deficit Pulls 75% x 4-6 reps x 2 sets

315 x 5

315 x 5 tough last one

Pull-ups 

BW x 10

BW x 8

BW x 8

BW x 8

Shrugs 10 reps x 3 sets

65 x 15

65 x 14

65 x 16

Rear Delt cable pulls

50 x 13

50 x 12

50 x 14

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Chest

Weight: 179.8

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

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 7 great weight

Ring supersets (flys/press)

BW x 10 each

BW x 10

BW x 10 (7+3)

Cable rear Delt pulls

50 x 13

50 x 12

50 x 

Barbell Straight Wrist Curls

70 x 9

70 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

DL- Reps

Weight: 181

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

295 x 8 strong reps. Had 10-12 in me, but they would have been sloppier, and I still have two sets to do. 

295 x 8 same as above. Maybe 10 in me 

295 x 8. Tough set. Short break between 4-5

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

315 x 8 good weight 

315 x 9 good weight. Tough final

315 x 8 good set

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

275 x 10

275 x 10 DIDN'T DO THIS SET DUE TO SUMOS

SUMO

275 x 6 a little awkward. Don't think I have the form down quite yet

Hamstring curls

110 x 12

110 x 12 tough set

110 x 10

Pull-ups

BW x 8 x 3 very slow and controlled

Handstand push-ups 

BW x 10

BW x 30 sec

BW x 30 sec

BW x 30 sec

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