Following, some impressive work there!
Also following.
Friday 11.12.21 Bis/tris
EMOM Strength Circuit
10 rounds of 5 each (30 min)
A1. Tomahawk med ball overhead throw into wall: 20 lb
A2. Close-grip bench press: 215 lb
A3. Chin-up: +30 lb
Tomahawk throws are deceptively tiresome!
EMOM Accessory Circuit
6 rounds of 8 (12 min)
B1. DB curl: 35 lb
B2. Lying DB tri extension: 35 lb
3 Likes
Monday 11.15.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 4 each (30 min)
A1. Med ball slam: 30 lb
A2. Push press: 165 lb
A3. Snatch high pull: 205 lb
EMOM Assistance Circuit
4 rounds of 8 (12 min)
B1. Snatch-grip BTN press: 95 lb
B2. Muscle snatch: 75 lb
B3. Battle ropes, alternating arms (25 sec)
It was fun getting such a good delt pump from these movements.
2 Likes
Tuesday 11.16.21: Legs
EMOM Strength Circuit
8 rounds of 4 (24 min)
A1. Box jump
A2. Front squat: 235 lb
A3. Power clean: 160 lb
EMOM assistance circuit
4 rounds of 6 (12 min)
B1. High box step-up left leg: 105 lb
B2. High box step-up right leg
B3. Sled push: ~50ft w/ 225 lb
EMOM accessory circuit
3 rounds of 20 (6 min)
C1. Leg extension
C2. GHR
Pump was real!
2 Likes
Wednesday 11.17.21 Chest/back
EMOM Strength Circuit
10 rounds of 4 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 235 lb
A3. Seal row: 230 lb
EMOM Assistance Circuit
6 rounds of 6 (12 min)
B1. Bench press w/ 3 sec negative: 185 lb
B2. Neutral-grip pullup w/ 3 sec hold at peak (had to rest-pause last 2 rounds)
1 Like
Thursday 11.18.21 Legs
EMOM Strength Circuit
8 rounds of 4 (24 min)
A1. Broad jump
A2. Snatch deadlift: 255 lb
A3. Power snatch: 120 lb
EMOM assistance circuit
6 rounds of 6 (18 min)
B1. Zercher squat: 195 lb
B2. Single-leg landmine RDL left leg: +90 lb
B3. right leg: +90 lb
2 Likes
Friday 10.22.21 Bis/tris
EMOM Strength Circuit
14 rounds of 4 (42 min)
A1. Overhead tomahawk med ball throw: 25 lb
A2. Close-grip bench press: 235 lb
A3. Chin-up: +50 lb
Just did extra rounds of main strength circuit tonight and no assistance. Had to get to a date on time 
2 Likes
Sunday 11.21.21: Delts/Traps
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball slam: 30 lb
A2. Push press: 175 lb
A3. Snatch high pull: 220 lb
EMOM Assistance Circuit
4 rounds of 6 (12 min)
B1. Overhead press: 135 lb
B2. Muscle snatch: 85 lb
B3. Battle ropes, alternating arms (25 sec)
I love this combination. Done it two weeks in a row now for assistance. Effectively hits all 3 heads of the delts while using fun exercises vs. the typical isolation staples.
3 Likes
Monday 10.25.21: Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Box jump
A2. Front squat: 255 lb
A3. Power clean: 170 lb
EMOM assistance circuit
4 rounds of 6 (12 min)
B1. Step-up left leg: 145 lb
B2. Step-up right leg
B3. Sled push: ~100 ft w/ 135 lb
1 Like
Tuesday 11.23.21 Chest/back
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Med ball chest pass into wall: 30 lb
A2. Bench press: 255 lb
A3. Seal row: 250 lb
EMOM Assitance Circuit
6 rounds of 5 (12 min)
B1. Wide-grip bench press: 205 lb
B2. Neutral-grip pullup: +45 lb
2 Likes
What’s your height and bench 5RM being 190 lb?
Your physique looks great, natty I’m assuming?
Not sure exactly, but over the summer during my last strength focused phase I hit 275 lb for 6. I’m 5’11". I appreciate the kind words! Yep, never taken anything…just the daily creatinez and green tea extract 
1 Like
Nice brah keep it goin 
Wednesday 11.24.21 Legs
EMOM Strength Circuit
10 rounds of 3 (30 min)
A1. Broad jump
A2. Snatch deadlift: 275 lb
A3. Power snatch: 130 lb
EMOM assistance circuit
4 rounds of 6 (12 min)
B1. Box jump
B2. Zercher squat: 205 lb
B3. KB swing: AMRAP 30 sec
Damn, 9 workouts in 10 days thanks to moving schedule around. 
3 Likes
That’s probably smarter than my strategy of cramming two squat workouts in one day… 
Friday 11.26.21 Bis/tris
EMOM Strength Circuit
10 rounds of 3 each (30 min)
A1. Tomahawk med ball overhead throw into wall: 30 lb
A2. Close-grip bench press: 255 lb
A3. Chin-up: +70 lb
EMOM Accessory Circuit
6 rounds of 20:40 intervals (12 min)
B1. Dip (bodyweight): AMRAP 20 sec
B2. BB curl (just the bar): AMRAP 20 sec
2 Likes
Sunday 11.28.21: Delts/Traps
EMOM Strength Circuit
6 rounds of 6 each (18 min)
A1. Med ball push press throw: 15 lb
A2. Push press: 155 lb
A3. Snatch high pull: 185 lb
EMOM Assistance Circuit
4 rounds of 8 (12 min)
B1. Overhead press: 115 lb
B2. Snatch-grip kirk shrug: 185 lb
B3. TRX rear delt flye
EMOM Accessory Circuit
4 rounds of 10 (12 min)
B1. DB lateral raise: 20 lb
B2. Bus driver: 15 lb plate
B3. Battle ropes, alternating arms (25 sec)
I’ve switched from 10 rounds every week for upper body main strength circuit to same number as lower. Weekly progression will be:
wk1: 6 rounds of 6
wk2: 7 rounds of 5
wk3: 8 rounds of 4
wk4: 10 rounds of 3
2 Likes
Monday 11.29.21: Legs
EMOM Strength Circuit
6 rounds of 6 (18 min)
A1. Box jump
A2. Front squat: 205 lb
A3. Power clean: 145 lb
EMOM assistance circuit
5 rounds of 8 (25 min)
B1. Step-up left leg: 145 lb
B2. Step-up right leg
B3. Sled push: ~100ft w/ 150 lb
B4. Standing leg curl left leg:+60 lb
B5. Standing leg curl right leg
2 Likes
Tuesday 11.30.21 Chest/back
EMOM Strength Circuit
6 rounds of 6 each (18 min)
A1. Plyo push-up from bench (hands same width as bench press)
A2. Bench press: 205 lb
A3. Neutral-grip pullup: +20 lb
For some reason both front squats and bench felt super light at 205 lb this week even though I got gassed last week on 195 lb. Not sure what happened, but I won’t complain! I switched up seal rows for weighted pullups. It took forever to set up for seal row.
EMOM Assistance Circuit
4 rounds of 8 (12 min)
B1. Spoto bench press: 185 lb
B2. Inverted row w/ feet on bench: bodyweight
B3. DB pullover: 70 lb
EMOM Accessory Circuit
3 rounds of 10 (12 min)
C1. Pec fly machine
C2. Cable face pull
C3. Extra ROM push-ups on yoga blocks: 20 sec AMRAP
C4. Neutral-grip seated row machine
2 Likes