DL

Weight: 181.6

Deadlift
Warm-up 135, 225, 315
385 x 2
345 x 5
345 x 5 great set. tough #5

Romanian DL
165 x 8 x 3

Weighted Chins
BW + 45 x 6
BW + 45 x 6
BW + 45 x 6
BW x 13

Rear Delt DB Raises
20 x 12
25 x 10
25 x 11

Calf Raises
280 x 10 x 3 positions x 3

Squats

Weight: 181.4

BB Squat
Warm up 135 x 8, 225 x 6
295 x 5
265 x 6
265 x 6

Good set. Up top set to 315 and work set to 275

Bulgarian Squats
100 x 8 per leg
100 x 8 per leg, right 4, 4
100 x 8 per leg, right 4, 4

Scott Shoulder DB Press
40 x 8
50 x 8
60 x 6

Weighted Dips
BW+65 x 8
BW+55 x 8
BW+45 x 9
BW x 14

Cable Press Downs
150 x 12 x 3


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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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