Deadlift

1. Deadlift (30 Minutes Time Limit)

380lbs x 1 x 4 sets

360lbs x 13 total reps in the form of singles and doubles


2. Lat Pull Downs & Barbell Curls

110lbs to 165lbs x 6 - 15 reps - Lat Pull Downs x 4 sets

45lbs x 10-20 reps x 4 sets

3. Bodyweight Calf Raises

100 reps

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3,4) x 6 ladders


1b. Wide Grip Pull Ups

BW x (1,2,3,4) x 6 ladders

2. Triceps Pushdowns

65lbs x 15

65lbs x 10

80lbs x 6, 65lbs x 4

Front Squats

1. Front Squats

180 x 3
225 x 1
255 x 1
245 x 1 x 8 sets
180 x 8

2. Neck Extensions

45lbs x 15 x 2 sets

3. Bodyweight Calf Raises

100 reps

Small Session: Assistance Work - Chest, Biceps + Calves

1. Pec Dec

85lbs x 15
80lbs x 8
70lbs x 10
60lbs x 10
60lbs x 12
50lbs x 10 (3-5 second pause at top)
50lbs x 10
50lbs x10

2. Barbell Curls

80lbs x 8, 4

3. BW Calf Raises

100 reps

(I am doing 100 reps of calf raises everyday for the next 23 days)

Squat Secret Training + Klokov Press + Pull Ups

1a. Squat Secret Training

Secret.

1b. Klokov Press

90lbs x (1,2,3,4) x 5 ladders

1c. Pull Ups

BW x (1,2,3,4) x 5 ladders

Barbell Rows

Since I performed like a fucking douchebag yesterday... I was pissed so I decided to row again today.


1. Barbell Rows

225lbs x 4
225lbs x 9 (PR)
245lbs x 3 (PR)
270lbs x 1 (PR)


2. Deadlift  (No belt)

405lbs x 1  (No belt and BW-- 189lbs -- PR)

Squats + Klokov Press + Wide Grip Pull Ups

1. Squats

280lbs x 4 singles

Secret Training

2a.  Klokov Press

90lbs x (1,2,3,4) x 4 ladders


2b. Wide Grip Pull Ups


BW x (1,2,3,4) x 4 ladders

3.  Barbell Rows

225lbs x 4 x 2 sets

4. Neck Harness

Extensions 45lbs x 50 x 1

Flexion 10lbs x 50 total reps