Barbell Rows

1a. Barbell Rows

180lbs x 3 x 10 sets

1b. Calf Raises

110lbs super set w/ Barbell Rows x 10 x 6 sets


2. Bicep Curls

90lbs x 8
65lbs x 10
50lbs x 10
45lbs x 8

Squats + Snatch Grip Deadlift +Overhead Press

1. Squat

280lbs x 1 x 9 sets (I need to do something about this next week)

2.  Snatch Grip Deadlift

280lbs x 1 x 11 sets (20 seconds rest)

3. Overhead Press

135lbs x 1 x 4 sets (60 seconds rest)

125lbs x 5 x 4 sets, 1 set of 2 reps

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