04/06:
IOHP: 125lb (4x5) [4.5min]
Next: 125lb (5x5) [5min]
04/08:
IOHP: 110lb (10/10/9) [untimed but longer]
Next: 110lb (4x10) - warm up first!
RDL: 155lb (5x10) [untimed but short]
Next: 160lb (5x10)
04/09:
Seal Row: 147.5lb (5/5/5/4/5) [4.5min]
Next: 147.5lb (5x5) [4.5min]
Seal Row: 130lb (5x8) [4.5min]
Next: 132.5lb (5x8) [4.5min]
04/10:
Bench: 197.5lb (4x5) [5.5min] - had trouble lifting off
Next: 200lb (4x5) [5.5min]
Bench: 157.5lb (4x10) [4.5min]
Next: 160lb (4x10) [4.5min]
04/12:
Pullup: +47.5lb (5x5) [5min]
Bodyweight: 3x13 [5min]
04/13:
IOHP: 125lb (4x5) [5min]
Next: 110lb (3x10) [5min]
04/14:
Seal Row: 147.5lb (5/5/5/4/5) [4.5min]
Seal Row: 132.5lb (5x8) [5min]
04/23:
DB OHP: 45lb (10/10/9/7) [4min]
BodyFit Cable OHP: random x 5 sets
04/24:
Pullup: +47.5lb (5/5/5/4) [5min] - hard and heavy, lost strength from recently
Next: +45lb (5x5)
Pullup: BW (13/12/11/10) [5min]
Next: BW (5x10)
04/25:
Bench: 190lb (5x5) [5min]
Next: 192.5lb (5x5) [5min]
Bench: 155lb (5x9) [4.5min]
Next: 157.5lb (5x9) [4.5min]
04/26:
Seal Row: 145lb (5x5) [4.5min]
Next: 147.5lb (5x5) [4.5min]
Seal Row: 130lb (5x8) [4.5min]
Next: 132.5lb (5x8) [5min]
04/29:
Inverse Row: BW (16/14/14/14/14) [4.5min]
Next: BW (15/15/15/14/14)
RDL: 160lb (5x10)
Next: 165lb (5x10)
05/01:
Seated IOHP: 122.5lb (5x5) [5min] - pretty hard
Next: 125lb (5x5) [5.5min]
CG Seated IOHP: 105lb (5x8) [8/8/8/8/10] - not bad
Next: 107.5lb (5x9)
Ham Curl: 45lb (4x15) [untimed but 4-5mins each]
Next: 47.5lb (4x15)
05/03:
Seal Row: 147.5lb (4/5/4/5/5) [4.5min]
Next: 147.5lb (5x5) [4.5min]
Seal Row: 132.5lb (8/8/7/8/7) [5min]
Next: 130lb (5x8) [5min]
05/04:
Bench: 195lb (5x5) [5min]
Next: 197.5lb (5x5) [5.5min]
Bench: 160lb (9/9/9/8/9) [4.5-5min]
Next: 160lb (5x8) [4.5min]
05/05:
Pullup: +45lb (5x5) [5min]
Next: +47.5lb (5x5) [5min]
Pullup: BW (5x10) [5min] - pretty hard
Next: BW (5x10) [5min]
RDL: 165lb (5x10)
Next: 170lb (5x10) - warm up with 135lbx6-8, do these just past knee with quad bend so you don’t fuck up back
05/06:
OHP: 115lb (5x5) [4m15s]
Next: 117.5lb (5x5) [4m15s]
05/08:
Seated Paused IOHP: 122.5lb (5x5) [4.5min]
Next: 125lb 5x5, try after OHP
Inv Row: BW (15/15/15/14/15) [4.5min+]
Next: 5x15 [4.5min]
05/09:
Pullup: +47.5lb (4x5) [5min]
Next: +47.5lb (5x5) [5min]
Pullup: BW (5x10) [4.5min]
Next: BW (4x10) [4.5min]
05/12:
Bench: 197.5 4x5 - 5.5min
Next: 200 3x5 - 5.5min
Bench: 160 5x8 - 4.5min
Next: 162.5 5x8 - 4.5min
Rdl: 165 5x10
Next: 170 5x10
05/15:
OHP: 117.5lb (5x5) [4min] - wider grip
Next: 120lb (5x5) [4min]
Seated Incline BP: 125lb (5x5) [4.5min] - wider grip
Next: 127.5lb (5x5) [4.5min]
05/16:
Pullup: +47.5lb (5x5) [5min]
Next: +47.5lb (5x5)
Pullup: BW (4x10) [5min]
Next: BW (5x10)
05/17:
Seal Row: 147.5lb (5/5/5/5/4) [5min]
Seal Row: 130lb (5x8) [4.5min]
05/19:
Bench: 185lb (6x6) [5min]
05/24:
Bench: 185lb (8x6) [5min]
Next: 185lb (9x6)
RDL: 170lb (5x10)
Next: 175lb (5x10) - very strict and minimal ROM please
05/25:
Seal Row: 147.5lb (5x5) [5min]
Next: 150 (5x5)
Seal Row: 130lb (5x8) [4.5min]
Next: 132.5 (5x8)