DL

Weight: 177.6

Deadlifts
225 x 5
225 x 5
365 x 3
325 x 5 short break between 3+4
325 x 5 short break between 3/4

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

Deficit pulls (2 plates)
245 x 6 good set. Straight through. Power out of the hole.
245 x 6 fast reps throughout
245 x 6 fast reps

Sumo DL
225 x 5
275 x 5
295 x 5 good weight

Hamstring curls
120 x 10
130 x 10 (7+3)
130 x 8

Pull-ups
BW + 45 x 8 (6+2)
BW + 35 x 8 (4+4)
BW + 25 x 8 (6+2)
BW (chins) x 15 (7+5+3)

Rough set. Good one though.

Do chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 15
150 x 12
150 x 12 tough last two

Lateral Delt DB raises
20 x 12
20 x 12 no momentum. Very controlled. Ouchie.
20 x 12
60 sec between sets

DB rear delts cable pulls
40 x 12 no momentum.
40 x 12 Strict.
40 x 12 tough set.
In a few weeks go ahead and bump to 45

Squat

Weight: 178

Deep Squats
135 x 8
135 x 8
245 x 8 pretty easy 8
245 x 8 not too bad. Def increase weight next week.
245 x 8 good set. Perfect form. Very deep. Good breathing. Up work set next time to 265.

Front Squats
155 x 10 good weight/set
155 x 10 tough last
155 x 10 last one rough
Go to 165 next week.

Bulgarians
90 x 8 per leg. tough set. Very controlled.
90 x 8
90 x 8 hell. Pure hell. Up weight to 95 next time.
90 second-ish rest between sets

Jump Squats x 20 (7+3+5+5) yuck. So, so yucky.

Seated BB Military Press
135 x 15
155 x 10
155 x 7

Weighted Dips
65 x 10
55 x 9
45 x 8
BW x 19

BW Low Scott Press
BW x 6
BW x 6
BW x 6

Slight elbow pains. Called it a set early.

Chest

Weight: 177.5

Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
105 x 6
80 x 10
80 x 9
70 x
70 x
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 10

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.

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DL

Weight: 181

Deadlifts
225 x 5
225 x 5
365 x 3
325 x 4 short break between 3+4
325 x

Deficit pulls (2 plates)
225 x 6 good set. Straight through. Power out of the hole.
225 x 7 fast reps throughout
225 x 7 fast reps

Sumo DL
225 x 6
225 x 7
245 x 5

Hamstring curls
110 x 10
120 x 10 tough last one
130 x 7

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

Pull-ups
BW + 11
BW + 10 (6+4)
BW + 10 (6+2+2)
BW + 10 (4+4+2)
BW (chins) x 15 (7+5+3)

Rough set. Good one though.

Do chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 15
150 x 12
150 x 12 tough last two

35 sec x 2 solid sets. Last set @ 30 sec. Last set rough.

Lateral Delt DB raises
20 x 12
20 x 12 no momentum. Very controlled. Ouchie.
20 x 12
60 sec between sets

DB rear delts cable pulls
40 x 12 no momentum.
40 x 12 Strict.
40 x 12 tough set.
In a few weeks go ahead and bump to 45

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Legs

Weight: 176.6

Deep Squats
135 x 8
135 x 8
225 x 8
245 x 7
245 x 7 good set. Perfect form. Very deep. Good breathing. Up weight next time 10#.

Front Squats
155 x 10 good weight/set
155 x 10 tough 9 and 10
155 x 10 last 3 a battle

BB Step ups
90 x 10 per leg. tough set. Very controlled.
90 x 10
90 x 10 what a fresh hell that was. I thought this would be a reprieve from Bulgarians. Not so.
90 second-ish rest between sets

Jump Squats x 20 (7+3+5+5) yuck. So, so yucky.

Modified GHR
BW x 10
BW x 10
BW x 10
Add resistance next time

Lying Hamstring Curls
110 x 12
110 x 12
110 x 12 tough last few
Up weight next time

Lying bench hamstring curls

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Arms

Biceps
Seated slight decline DB curls
35 x 8
35 x 9
35 x 8

EZ Bar Curls/Reverse Supersets
75 x 6
55 x 7
75 x 6
55 x 8
75 x 5
55 x 7

Brachi curls
50 x 8 x 3 slow

Weighted Dips
BW + 65 x 10
BW + 55 x 10
BW + 45 x 10
BW + 35 x 10 tough last 2

Scott Triceps Press
110 x 10 very easy
130 x 12
150 x 8

Press downs
150 x 8
150 x 7
150 x 8

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Shoulders

Weight: 177.8

Single Arm Dumbell Press
40 x 8
40 x 8
50 x 7 just shy of lock on left. Right shoulder feeling a little tender.
50 x 6
80 lb barbell x 12

Lateral Delt DB Raises
15 x 12
20 x 10
20 x 12
20 x 12

Rear Delt DB Raises
20 x 8
20 x 8
20 x 8

Rear Delt cable pull
35 x 12
40 x 10 good weight
40 x 10

Batwings
60 x 3 sets of 10 sec
60 x 3 sets of 10 sec

DB seated shrugs
50 x 10 x 3

Neck station 4 ways
25# x 15 each direction. Easy but ill work into it

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