Squats + Behind Neck Press + Deadlifts

1. Light Squats

225x1

Hips started hurting so I had to stop these

2. Clean and Press

Worked up to 180lbs x 1

3. Behind the neck press


205 x 1 x 2 sets

4. Deadlifts

Worked up to 405lbs x 1

Just did whatever today-- getting used to training 6 days a week.

Zercher Lifts + Heavy Squat Lockouts + Rows

1. Zercher Lift


Worked up to 315x1


2. Heavy Squat Lockouts

Worked up to 675lbs x 3 singles

Note: Didn't really want to do these because they are partial squats but then it might really help me get used to having heavier loads on my back.


3. Chest Supported Rows

45lbs x 10
55lbs x 10
80lbs x 10

Squats + other shit

1. Squats

315lbs x 1 x 5 sets (1 minute 30 seconds rest between sets)

2. Seated Calf Raises

5x10 w/50lbs

3. Curl and press

3x10 w/30lbs

2x8 w/40lbs

2x3 w/40lbs

4. Chin Ups

31 total reps

Bench + Weighted Chins

1. Bench Press

190lbs x 1 x 12 (1 min rest)

2. Weighted Chins

3 BW Chins
2 x 10lbs x 3 sets
2 x 5lbs x 3 sets

BW Chin Ladders 1-2-3-1-1-1

Total: 24 reps

Deadlifts + Neck + Abs

1. Deadlifts (Beltless)

365lbs x 1 x 8-10 sets (I'm pretty sure it was 10) 1 minute rest

2. Neck 

2 x 25, 20 neck extensions w/ 45lbs

2 x 20, 15 neck flexions w/ 25lbs

3. Pull Ups

20 total reps

4. Abs

2 x 10 Sit Ups

Behind The Neck Press + Squats + Chins

1. Behind The Neck Press

180lbs x 15 sets of 1

2. Squats

315lbs x 2 sets of 1

270lbs x 12 sets of 1

3. Chins

6 sets of 3

Note: Fuck, I messed up on the video again. It's supposed to be 15 singles for the BTN presses, not 10.

Behind The Neck Press + Squats + Chins

1. Behind The Neck Press

180lbs x 15 sets of 1

2. Squats

315lbs x 2 sets of 1

270lbs x 12 sets of 1

3. Chins

6 sets of 3