Reverse Grip Bench Press

1. Reverse Grip Bench Press

205lbs x 1 x 7 sets

180lbs x 1 (Paused)

190lbs x 1

180lbs x 1

Barbell Rows + Weighted Pull Ups

1. Barbell Rows

165lbs x 5 x 10 sets (90 seconds rest)


2. Weighted Pull Ups


25lbs x 1 x 10 sets (40 seconds rest)

Squats + Overhead Press + Snatch Grip Deadlift

1. Squats

280lbs x 1 x 3 sets (40 seconds rest)
270lbs x 1 x 2 sets (60 seconds rest)
245lbs x 1

2. Front Squats

180lbs x1
225lbs x 1 x 13 sets

3. Overhead Press

125lbs x 4 x 4 sets
125lbs x 2 x 1 set


4. Snatch Grip Deadlift

280lbs x 1 x 10 sets (40 seconds rest)

Reverse Grip Bench Press + Pull Ups

1. Reverse Grip Bench Press

205lbs x 1 x 3 sets (60 seconds for first set and I think 90 seconds between the 2nd and 3rd)


My bench stinks as you can see but it is already a PR as it is 10lbs over my BW (which is still freaking shit). I will probably switch to doubles or paused bench next week.


2. Weighted Pull Ups

25lbs x 1 x 10 sets (60 seconds rest)

Light Training

1. Some Calves

2. Pull Ups

3x 8,5,8

3. Neck Extensions and Flexions

45lbs x 20
20lbs x 20
45lbs x 20
20lbs x 20

4. Some shitty handstands

5. Neck Bridge

1 minute

Barbell Rows

1. Clean and Push Press

3 singles w/ 180lbs


2. Barbell Rows

165lbs x 4 x 10 sets (90 seconds rest)

Grinding Galore: Squats + Strict Press + Snatch Grip Deadlifts

1. Squats

280lbs x 1 x 10 sets

First 7 sets w/ 60 seconds rest
Final 3 sets were more than 60 seconds

2. Strict Press

125lbs x 4 x 6 sets

3. Snatch Grip Deadlifts


280lbs x 1 x 10 sets w/ 60 seconds rest

4. Old School Assisted One Arm Chins

1 set x 2 reps

1 set x 1 rep