2023-07-22
warm up
front squat 45lbx2x7-10, 65lbx1x5, 5x5 95lb
bent over row 45lbx10, 65lbx8, 90lb 4x6
db press 15lbx10, 20lbx10, 25lb 4x5
ghd 3x8 (edit: actually back ext. I forgot them of them)
2023-07-24
weigh in 179.0lb
warm up
bench 45x10
squat 45x10, 95x5, 115x5, 120 4x5
deadlift 45x10, 135lbx5, 185 3x3
dips 4x4
2023-07-25
front squat 45x10, 75lbx5, 105x3, 135lb 3x3
bench 45x2x10, 75x5, 95x3, 115 x 4x3
pull ups (climbing grips) 4
pull up nutrual 4
wide grip pull up 4
chin up 4
foam roll
2023-07-26
warm up
rowing 15:15 mins, 3175m
db bench 20lbx5, 25lbx5, 30lbs 3x5
bent rows 45x10, 75lbx5, 95lb 3x5
walking lunge, 25lbs, 3x15-20 steps
2023-07-28
weigh in 177.4
warm up
atg squat warm up (sit in deep hole for ankles)
squats 45x2x5, 85x5, 115x3, 135 5x3
dips 3x5
wide pull ups 5x2
2023-07-29
warm up
deadlift 45x10, 135x5, 185x3, 225 5x1
neutral grip push: 4x6
single leg step downs: 1x10 each 3x5 each
foam roll
2023-7-31
warm up
front squats 45x2x5, 65x5, 85x5, 95 5x5
bench 45x10
dips 5x3
back ext 3x10
foam roll