Clean & Press + Rows + Jumps

1. Clean & Press

125lbs 5x5

2. Pull Ups

5 sets of 2 + 1 set of 5

3. Bent Over Row

125lbs 5x5


4. Jump session

Jumped around -- max height jumps averaged around 30-32".

5. Interval running + Suicide run x 1

Deadlift + Bench

1. Deadlift

315lbs 5x5

2. Neck Extensions and Flexions

2x20 extensions w/45lbs
2x20 flexions w/20lbs


3. Close Grip Bench Press

155 5x5 (I think I did 6 sets though lol)

4. Pull Ups

5 sets of 2 reps

Back Squats, Clean & Press

1. Back Squats

Worked up to 315x1 (Not happy with this considering before I started to do Box Squats, I was squatting 350 in my sleep. The conjugate method doesn't work well for me and I will certainly not do box squats to bring up my raw squat because experience has told me it doesn't work and many experienced lifters say the same.)


225 5x5



2. Clean and Press

110 5x5

3. Basketball and some sprints.

I'm not even gonna track down how many sprints I'm doing. Just run until I'm tired.

Front Squats & Deficit Deads

1. Front Squats

205 5x5


2.4" Deficit Deadlifts

Worked up to 315x4. Stopped there.


3.Farmers Walks

95x40 yards
120x 20 yards
145 x 15 yards


3. Basketball & Sprints

Played a bit of basketball and then just tossed that piece of crap around and run after it.

Front Squats & Bench Press

1. Front Squats


Worked up to 295x1, failed 315.
135x5
225x5
180x5
155x5
135x5
155x5
180x5

2. Close Grip Bench Press

90x5
135x5
155x5
180x5
110x5
135x5
180x5


3. DB Swings

45x25
30x25
30x25

Clean & Press

1. Clean & Strict Press

90x5
110x5
135x5
110x5
135x3 (Fail so had to use leg drive to finish 5 reps)
90x5
110x5
90x5

2.  Seated Cable Rows
60x10
80x10
100x10
80x10
80x10

3. Farmers Walks

100x40 yards
120x40 yards
145x 20 yards
170x 20 yards
145x 40 yards

Deadlifts & Strict Press

1. Deadlifts-- I usually use a hook grip but been playing around with just a double overhand grip for my light sets.

270x2 Double Overhand grip
290x2 Double Overhand grip
315x2 Double Overhand grip (PR)
360x2
385x2
360x3
325x3 Double Overhand grip (PR)
285x3 Double Overhand grip

 360x3 

2. Strict Press

100x3
110x3

125x6

3. Farmers Walks

100lbs x 40 yards (I'm guessing the distance lol)
40lbs overhead waiters walks x 40 yards
40lbs overhead waiters walks w/ one hand and the other normal x 40 yards
145lbs x 40 yards

4. Chin ups

A few sets of 4


5. Goblet Squats

55x10x2 sets
60x10x2 sets
145x5

6. Lat Pull Downs

3x10 w/ 100lbs

7. Tricep extensions

55 x 10 x 2
60 x 10

8. Dumbbell Bicep curls

A few sets with 30lbs