Squat + Close Grip Bench + Assistance

1. Squat

Worked up to 315lbs x 1
270lbs x 3 x 2 sets
295lbs x 2 x 3 sets

2. Close Grip Bench

Worked up to 155lbs x 1
100lbs x 3 x 2 sets
135lbs x 2 x 3 sets

3. Dumbbell Rows

60lbs x 10
80lbs x 10
100lbs x 25

4. Cable Bicep curls

10lbs x 10 x 3 sets

5. Cable Wide Neutral Grip Rows

60lbs x 10
80lbs x 10
100lbs x 10

Deadlift + Behind the Neck Press

1. Behind Neck Press

Bar x 5 x 2 sets
50lbs x 4
60lbs x 3
70lbs x 2
80lbs x 1
80lbs x 8
70lbs x 12  + 1 minute rest - 6

2. Deadlift

180lbs x 5
225lbs x 4
270lbs x 3
315lbs x 2
360lbs x 1
315lbs x 15

3. Lat Pulldowns

90lbs x 7
120lbs x 7
150lbs x 7
100lbs x 10 x 3 sets


4. Sit Ups

2 sets of 20

Squats + Close Grip Bench

1. Squats

Bar x 8 x 2 sets
90lbs x 3
135lbs x 3
170lbs x 5
205lbs x 5 x 2 sets
245lbs x 5 x 5 sets


2. Close Grip Bench

Worked up to 145lbs x 3 x 3 sets and 135lbs x 3 x 2 sets

Right arm felt a little bit more stable today.


3. Chin Ups

6 sets of 2 reps

Deadlift +Close Grip Bench

Since my deadlift session yesterday was full of shit, I decided to do it again today.


1. Deadlift

270lbs x 3
315lbs x 3
360lbs x 3


2. Close Grip Bench

Bar x 10
90lbs x 10 x 2 sets
135lbs x 10

3.  Lat Pulldowns


90lbs x 10
120lbs x 5
150lbs x 10

4. Behind Neck Press

Bar x 10
65lbs x 5
80lbs x 7, 75lbs x 3

5. One arm cable biceps curls

15s x 8
20lbs x  8 x 2 sets
20lbs x 10

6. Triceps Pushdowns

40lbs x 10
40lbs x 20

Deadlifts

1. Deadlifts

Bar x 8
135lbs x 3
180lbs x 2
225lbs x 1 x 3 sets
270lbs x 1
315lbs x 1
360lbs x 1
405lbs x 1
340lbs x 8

Nerve in right arm felt weird after this so I called it a day lol.

Behind Neck Press + Assistance

Physiotherapist cleared me for some light weights today. Arm is still a bit stiff and the lockout for overhead pressing feels weird so I have to do them behind the neck - for some reason this feels more natural.

1. Behind Neck Press

Bar x 8 x 2 sets

55lbs x 3

65lbs x 2

75lbs x 1

90lbs x 1

100lbs x 1

80lbs x 5 x 3 sets

2. DB Lateral Raises

15lbs x 10 x 4 sets

3. Neutral Grip Chin Ups

6 singles + 1 set x 5 reps

4. Lat Pulldowns

80lbs x 10

90lbs x 10

100lbs x 10

Squats

1. Squats

 Bar x 10
135lbs x 5
180lbs x 2
225lbs x 2
270lbs x 1 x 2 sets
315lbs x 1
250lbs x 5 x 3 sets

2. Front Squats

135lbs x 3
180lbs x 3
205lbs x 3
225lbs x 3
180lbs x 6

3. Good Mornings

65lbs x 8
90lbs x 8 x 4 sets

4. Back Raises

35lbs x 15 x 2 sets
20lbs x 10

Front Squats + Assistance

1. Front Squats

Bar x 10
135lbs x 8
155lbs x 3
180lbs x 1
205lbs x 1
225lbs x 1
270lbs x 1

2. Lat Pulldowns

50lbs x 10
60lbs x 10
70lbs x 10

3. Calf Machine Shrugs

110lbs x 12 x 3 sets
155lbs x 10

4. Calf Raises

70lbs x 15 x 3 sets (30 seconds rest)

Front Squats + Deadlifts + Light Assistance

1. Front Squats

Back Squat warm up - Bar x 10, 90lbs x 3, 135lbs x 3, 180lbs x 1

180lbs x 1
205lbs x 1
225lbs x 1
245lbs x 1

2. Light Curls

25lbs x 5 (Barbell)
40lbs x 5 (Barbell)


2. Deadlifts

135lbs x 1
225lbs x 1
270lbs x 1
315lbs x 1
360lbs x 1
405lbs x 1 (Very happy about this considering my arm still isn't 100% - It's just been 2 months EXACT since I had surgery)

3. Lat Pull Downs

20lbs x 8
50lbs x 8
80lbs x 8

4. Cable Rows

40lbs x 10 (2-3 second hold)

Squats

1. Squats

Bar x 10
135lbs x 5
180lbs x 3
190lbs x 3
215lbs x 3
245lbs x 1
270lbs x 1
295lbs x 1
315lbs x 1
245lbs x 7


2. Front Squats

155lbs x 6
180lbs x 6
200lbs x 6
180lbs x 6
155lbs x 6

3. Leg Extensions

80lbs x 20
70lbs x 20 (Brother changed the weight and I didn't know until I finished the set)
80lbs x 20
80lbs x 20
80lbs x 20

4. Back Raises

20lbs x 20 x 2 sets

5. Triceps Pushdowns

30lbs x 10
30lbs x 10
35lbs x 10

Squats

1. Squats

180 x 5
205 x 5
235 x 3, 5
270 x 3

2. One Legged Leg Press

120lbs x 10
160lbs x 10
180lbs x 10
200lbs x 5
200lbs x 10

Leg Press - 300lbs x 50 reps


3. Leg Curls

70lbs x 8 x 3 sets

4. Back Raises

10lbs x 20
20lbs x 20