Friday, Nov 10/2023
warm up, 3x12 band, 3x12 bands, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x1
187.5x1
166.5x5
169x5
169x5
169x5
166.5x5
Incline Bench Press
135x5
225x5
275x5x5
Saturday, Nov 11/2023
Pounds
HB Squat
135x5
225x5
300x3
320x3
320x3
320x3
Chins
x2
x4
x4
x4
x3
x3
Preacher curls
60x3x10
Sunday, Nov 13/2023
Chins
x2
x4
x4
x4
x3
x3
Monday, Nov 13/2023
Bench Press warm up, 3x25 push ups.
Bench Press
70x5
120x2
150x1
170x1
190x1
172.5x3x3
157.5x3x5
Incline Bench Press - lbs
135x5
225x3
275x1
285x3x3
260x3x5
Chins
x2
x4
x4
x4
x6
Tuesday, Nov 14/2023
HB Squat - Sleeves
70x5
100x5
135x4
belt on
140x3
140x3
142.5x2
142.5x2
T bar Rows - lbs
135x4x5
JM Press
80x3x8
Preacher curls BB - lbs
60x3x10
Wednesday, Nov 15/2023
Pounds
bench warm up, 3x25 push ups
SCG Bench Press
135x5
225x3
275x2
320x5x5
1 Board Bench Press
320x5
330x5
340x5
340x5
340x5
Deadlift - KG
120x2
130x2
145x2
150x1
150x1
Chins
x5
x5
x5
x5
Friday, Nov 17/2023
bench press warm up, 3x25 push ups
warm up
170x1
190x1 - slow
175x3
175x3
175x3
157.5x5
157.5x5
157.5x5
Incline Bench Press - lbs
290x3x3
260x3x5
Chins
x5
x5
x5
x5
Sunday, Nov 19/2023
HB Squat - sleeves
70x5
100x5
135x4
belt on
145x3
145x3
T bar rows
135x5
135x5
135x5
135x5
Chins
x5
x5
x5
x5
Monday, Nov 20/2023
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
150x1
170x3
175x3
177.5x3
157.5x5
157.5x5
157.5x5
speed back up, perhaps due to not doing a single before hand.
Incline Bench Press - lbs
135x5
225x2
275x1
295x3x3
260x3x5
Chins
x5
x5
x5
x5
Tuesday, Nov 21/2023
HB Squat - Sleeves
70x5
100x5
135x4
belt on
145x3
150x2
150x2
145x4
140x4
Chest supported Rows - lbs
135x5
135x5
135x5
135x5
JM Press - lbs
45x60
135x15
135x15
185x8
195x8
195x8
Preacher curls BB - lbs
60x11
60x11
60x12
Wednesday, Nov 22/2023
Bench Warm up, 3x25 push ups
SCG Bench Press - lbs
320x5x5
1 board Bench Press - lbs
340x5x5
Deadlift - KG
120x2
130x2
150x2
155x2
160x1
165x1
Chins
x5
x5
x5
x5
Friday, Nov 24/2023
Bench warm up, 3x25 push ups
Bench Press
70x5
120x2
150x1
175x1
190x1
180x3
180x3
180x3
157.5x5
157.5x5
157.5x5
Incline Bench Press - lbs
135x5
225x3
275x1
305x3x3
260x3x5
Chins
x5
x5
x5
x5
Sunday, Nov 26/2023
HB Squat - Knee sleeves
70x5
100x5
135x4
belt on
145x3
147.5x3
150x3
145x2
T bar chest supported Row - lbs
135x5
135x5
140x5
140x5
Chins
x5
x5
x5
x5
JM Press - lbs
45x50
95x15
135x3x15
185x8
195x8
205x8
Preacher curls BB - lbs
50x12
70x7
70x7
70x7
Wednesday, Nov 29/2023
HB Squat - Sleeves
70x5
100x5
135x4
belt on
145x3
150x3
155x3
160x2
150x4
SCG Bench Press TNG
100x5x10
Incline Bench Press TNG - lbs
185x5x8
Chins
6 sets of 3 reps
Friday, Dec 1/2023
HB Squat - Sleeves
70x5
100x5
135x4
belt on
145x3
147.5x3
150x3
155x1
CG Larsen Bench Press TNG - lbs
225x5x10
Deadlift
120x2
135x2
145x2
1475.x2
150x2
155x1
Incline DB Bench Press - lbs
80x5x8
T bar Chest supported Rows - lbs
90x4x10
Chins
6 sets of 3 reps
Monday, Dec 4/2023
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
160x1
175x1
187.5x1
172.5x3
172.5x3
172.5x3
160x5
160x5
160x5
Incline Bench Press - lbs
135x5
225x3
275x1
290x3
290x3
290x3
265x5
265x5
265x5
Chins
x5
x5
x5
x5