Pre/Warm up

wall squats and leg swings

1) Squat

45x2x5

135×5

155×5

175×3

200×5

230×5

260×7 *just belt

2) Speed Squat

235 x 14 sets of 2

3) Band Work

face pulls x max

triceps x max

biceps x max

flyes x max

foam roll legs x 2 passes

did the above for 2 rounds total

thats it, felt nice and strong today as well.

1) Military Press

45x2x8

65×5

90×5

100×5

110×8

Estimated 1RM: 140lbs

2) Push Press

110 x 5 sets of 10

3) DB One Arm Row

111lbs x 12, x 20, x10 per arm

131lbs x 5 per arm

4) Close Grip Bench Press

135 x 5 sets of 10

Thats pretty much it, felt good going in. estimated 1RM for military press is 140. Lets keep that up.

1) Band work- triceps and arms

2) Fat Grip Bench

45x2x5

95×5

135×3

155×3

175 x 5 sets of 5

2a) Blast Strap (Ring) Push Ups 5 sets of 10

2b) Pullups 5 sets of 5, then ladders (1-2-3 x 3 rounds) total of 50 some odd reps

3) Ring Pushup Repout

x 26

4) 2 rounds of

band face pulls x 25

overhead tri extension x 20

row curls x 20

1) Warmup

wall squats, hip flexor stretching

2) Squats

45x2x5

135×5

155×5

200x5sets of 5

2) Back Extensions

5 sets of 10

3) Hanging Leg Raises

8 sets of 5

4) Roman Chair Iso Hold

35lbs x 45 seconds

5) Chinups

BW x 21 NEW PR!

Band warm up with triceps and shoulder work

1) Military Press

worked up to 95lbs x 5 sets of 5

2) Ring Chinups

10 sets of 5 with bodyweight

3) Ring Dips

10 sets of 5 with bodyweight

*band work on shoulders, bis and tris.