Chest

Weight: 181.3

Incline DB
100 x 9
100 x 7
100 x 6

Flat DB Bench
75 x 8
75 x 6
75 x Didn't do this set. Wrist straining in left hand

Cable Cross-overs
60 x 8
60 x 8
60 x 7

Cable EZ Curls
110 x 14
110 x 12 (wide grip)
110 x 9 (wide grip)

Isolation Curl
40 x 8 per arm
40 x 6 per arm x 2

Brachial curls
50 x 13
60 x 12
60 x 8

Calf raises
280 x 10 x 3 x 3

DL Heavy

Weight: 183

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

335 x 2

335 x 2

335 x 2

365 x 1

385 x 1

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

355 x 3

355 x 3

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

315 x 6

315 x 

Weighted Pull-ups 

BW ＋35 x 5

BW + 35 x 5

BW + 35 x 4

Rear Delt Cable Pulls

60 x 16

60 x 12

60 x 8/50 x 6

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Squat Heavy

Weight: 181.6

Competition Stance Squats 80% x 2 reps x 5 sets

285 x 2

295 x 2 great set. Perfect control 

295 x 2

295 x 2

295 x 2 good weight. Last set a challenge. Below parallel. 

Front Squats  1-3 reps x 2 sets

205 x 3

205 x 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)

130 x 15

130 x 13

130 x 11

Military Press BB Standing

90 x 9 full ROM

90 x 8

90 x 8

Good weight for now. Take it easy on shoulders in lower position. 

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- Heavy

Weight: 182

Incline DB
100 x 6
100 x 5
100 x 6

Good weight

Flat bench BB
205 x 3
205 x 3
205 x 3

Good weight. Tough reps. Good control. No 4th rep in any set.

Flat machine press
160 x 5
160 x 6
160 x 5

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- Reps

Weight: 182

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. Strong straight through 

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

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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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- Reps

Weight: 181

DB Incline

100 x 7
100 x 7
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 comp vs Jeremy
75 x 16 (J-12)
75 x 12 (J-12)
75 x 9 (J-8)

Calf Raises
220 x 10 x 3 (each

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