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2/19/19
Comp deadlift
375x6
390x6
400x6x2
Comp Bench
215x6
225x6
235x6x2
Leg press
420x15,5,5,5,4
Standing ab wheel roll-outs
6 minute AMRAP: 3,3,3,3,3
DB hammer curls
6 min AMRAP: 40lbs 15,12,10,8
2/20/19
25 min LISS on Airdyne
2/21/19
Still dealing with some nagging hip and shoulder pain
HBBS
245x8
265x8
280x8x2
Incline Bench
135x8
145x8
160x8x2
DB OHP
45x15,5,5,5,3
Chins
6 min AMRAP: 10,10,10,10
2/22/19
Deficit deadlift
315x8
330x8
345x8x2
CG Bench
165x8
175x8
195x8x2
T-bar row
115 x 16,5,5,5,5,5,5,3 (started way too light on these)
Ez bar preacher curls
6 min AMRAP:10,10,10,10
Standing 3ct pause ab wheel
6 min AMRAP: 1,1,1,1,1,1
2/24/29
Comp squat
315x6
330x6x2
345x6x2
Comp press
135x6
140x6
145x6x3
DB Bench
75x16, 5,5,5,4
Wide grip pullups
7 min AMRAP: 8,8,8,8,7
2/25/19
Comp dead
380x6
395x6x2
410x6x2
Comp bench
215x6
230x6
245x6x3
Leg Press
415x15,5,5,5,4
Standing ab wheel
7 min AMRAP: 4,4,3,3,3,3
Hammer curls
7 min AMRAP:13,13,10,8,8
2/26/19
30 min LISS on Airdyne
2/27/19
Beltless HBBS
255x8
270x8
290x8x3
Incline bench
145x8
155x8
170x8
175x8
175x10
DB OHP
45x16,5,5,4,4,3
Chins
7 min AMRAP: 11,10,10,9,9
2/28/19
deficit deadlift (standing on 2 plates)
315x8
330x8
345x8x3
CG bench
185x8
200x8
215x8
205x8x2
T-bar row
135 on end of bar x15,5,5,5,5,5,5
3ct pause standing an wheel
7 min AMRAP: 2,2,2,2,2,2
Preacher ezbar curls
7 min AMRAP: 13,13,11,10,8
3/1/19
sprints on rower
7x20sec on:140sec off
3/3/19
comp squat
320x6
335x6x2
350x6x2
press
135x6
150x6
155x6x3
Db bench
80x16,5,5,4,4,3
wide grip pull ups
8 min AMRAP: 8,8,8,8,8,6
3/4/18
comp deadlift
385x6
400x6x2
415x6x2
comp bench
215x6
230x6
245x6x2
250x6
leg press
420x15,5,5,5,5,5,4
standing ab wheel
8 min AMRAP: 5,5,4,4,3,3
hammer curls
8 min AMRAP: 35x 12,12,10,10,8,8,6