2/10
Comp squat 385x1@6, 315x3x8(+)
Comp bench 265x1@8, 225x3x8(-)
Pulldown 130x12,12,9,7
Cable fly 50x20,18,12,12
Lateral raise 20x15,12,10
Cable curl 50x15,15,15
11/10
BW: 176.8
Comp deadlift, beltless (w/straps): 315x5 x 3 sets
Football bar bench: 215x7@9, 195x8@8.5, 175x8 x 3 sets
Leg press: 360x12 x 4 sets
Chest-supported row: 90x10 x 2 sets, x8 x 2 sets
Kneeling ab wheel: 10,10,8,5
11/12
BW: 178.2
Highbar, beltless: 265x8, 285x8, 305x8, 315x8,5, 305x8, 285x8
Closegrip bench: 185x8, 205x8 x 2 sets, 185x8
Rdl, beltless: 155x10 x 3 sets
Pulldown: 130x12, 140x10, 150x8,6
11/13
BW: 178.2
Conv deadlift, beltless (w/straps): 295x8 x 4 sets
Incline db press: 75x10,10,8, 65x8
Closegrip cable row: 170x10,10,8, 150x10 x 2 sets
Kneeling ab wheel: 10,10,6,5
11/15
BW: 179.2
Ruck walk: 1hr w/ 35lbs
Reverse hyper: 50x20 x 4 sets
45 degree back extension: 15x10 x 3 sets
Gonna start doing reverse hypers and extensions throughout the week
Metrics:
Squat - 28,195 pounds over 113 reps (leg press volume x0.5)
Bench - 26,345 pounds over 177 reps
Deadlift - 18,815 pounds over 77 reps
Upper Back - 21,070 pounds over 167 reps
Lower back (via rev hyper & extensions) - 4450 pounds over 110 reps
11/16
BW: 179.2
Comp squat, beltless: 315x6, 330x6, 345x6@10, 335x6@9.5, 315x6
Comp bench: 205x6, 220x6, 240x6@7, 240x6@7, 240x6@9
Seated db press: 45x10, 55x10, 60x6, 55x8, 50x6, 45x8
Pulldown: 100x10, 110x10, 130x10 x 3 sets, 120x8
45 degree back extension: 15x12 x 3 sets