Squats

Front Squats
135 x 6
155 x 6
155 x 5 good form. Grease the groove this week. Low back feeling it more than legs.
155 x 5 Perfect form.
155 x 5

BB Snatch (one arm)
45 x 5 (empty bar) x 5
65 x 3 per arm x 2 sets

DB Snatch
80 x 4 per arm L/R
85 x per arm

Military BB Press
135 x 12
145 x 8 spot off
145 x 7
145 x (no time today)

Ring Dips
BW x 9
BW x 10
BW x 7
BW x 6

Scott Tricep Presses
140 x 8
140 x 9
140 x 9

Close grip EZ BB Press
95 x 10

Forearm wind ups- 10#
Back/Forward
Back /Forward
Back/Forward yowzers!

Chest

Incline Press
65 x 8
90 x 4
80 x 6
80 x 5 good form. Fought a bit for 5.
80 x 4. Good weight. Go until 6 on each set.

Ring flys + press superset
BW x 10 each
BW x 10 each (5+2+3)
BW x 10 each (4+3+2+1)
BW Maltese x 4 yowzers!

Cable flys (low flys)
30 x 8 x 3 chest wide and expanded Wide arms, slight bend; then immediately:
15 x 12 straight arms- no cheat, no pause.

Pullovers DB
55 x 10
55 x 10
55 x 10 up to 60 next time. great set!

Calf raise machine/ BW burnouts
200 x 15 full lockout then 20 BW burnouts
200 x 15/ 20 Wow! FULL lockout to bone support on each rep. Gnarly.
200 x 20 controlled. nice set. Holy crap.

Scott Curl Supersets (straight bar/EZ reverse)
60 x 8/45 x 8
60 x 5/45 x 5
60 x 4/45 x 5 no rest between Supersets at all.

Cardio/Accessory Lifts

60 minutes @ 2.0 incline/3.8 mph

4 way neck
10# plate x 25 reps side
25# plate rear
25# plate front (need head strap)

Wrestlers Bridge front/back
BW x 10/10
BW x 10/10

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DL

Deadlifts
225 x 5
325 x 3
285 x 5 great job. Felt fairly easy on this set.
285 x 5 short break between 3 and 4.
285 x 5 short break between 3 and 4 and 4 and 5. Good set today. Up work set to 295 next week.

Pull-ups
BW x 7 strong set.
BW x 7 (5+2) shoulders and elbows back. Watch form.
BW x 7 (5+1+1)
BW (chins) x 12 (6+2+1+1+1+1)

Do weighted chins next week.

DB Rows
75 x 8 per arm. Nice and controlled.
75 x 8 very controlled- good weight
75 x 8

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

DB rear delts
25 x 10 x 3 very controlled. No momentum. No cheating. Good workout brother!

Chest

Incline Press
65 x 8
90 x 4
75 x 8
75 x 5
75 x 4 tough set
Keep at 90 and bottom set at 75 for another week or two.

Ring flys + press superset
BW x 10 each (8+2)
BW x 10 each (4+3+3)
BW x 10 each (4+3+3) shoulders a little twingy.
BW Maltese x 4 yowzers

Cable flys (low flys)
30 x 8 x 3 chest wide and expanded Wide arms, slight bend; then immediately:
15 x 12 straight arms- no cheat, no pause.

Pullovers DB
50 x 8
50 x 8
50 x 8 up to 55 next time

Calf raise machine/ BW burnouts
200 x 15 full lockout then 20 BW burnouts
200 x 15/ 19 Wow! FULL lockout to bone support on each rep. Gnarly.
200 x 15/20 (9+6) controlled. nice set. Holy crap.

Cable Row Bicep curls (straight bar/EZ reverse)
60 x 8
60 x 8
60 x 7
Then immediately:
Rope cable hammer curls
35 x 15
35 x 15
35 x 15
One minute rest between

Cardio/Accessory Lifts

50 minutes @ 2.0 incline/4.0 mph

4 way neck
10# plate x 25 reps side
25# plate rear
25# plate front (need head strap)

Wrestlers Bridge
BW x 10
BW x 10

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DL

Deadlifts
225 x 5
315 x 5 Good muscle control.
285 x 5 great job.
285 x 5 30 sec between 4 and 5 Nice work set.
285 x 4 Good weight. 4 was perfect. Feeling a bit strained on 4. Could probably have done a 5, but not without getting very ugly. Good set today. Up top set to 325 next week.

Pull-ups
BW x 7 (6+1) why am I so weak in this position?! Watch shoulders.
BW x 7 (4+1+1+1) shoulders and elbows back. Watch form.
BW x 7 (3+1+1+1+1)
BW (chins) x 12 (6+2+1+1+1+1)

DB Rows
70 x 8 per arm. Nice and controlled.
70 x 8 very controlled- good weight
70 x 8. Up weight next week.

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

DB rear delts
20 x 9 x 3 very controlled. No momentum. No cheating. A few very painful reps there. Good pain, not injury pain. Good workout brother!