Deadlift (semi sumo stance)

1) 90 x 2 x 5

180×5

230×3

250×3

270×5

320×3

360×7 REPS pr

2) Speed Deadlift

270 x 10 sets of 2

Thats pretty much it… foam rolled afterward.

1) Mobility Drills for hips

2) Squats

45×5

135×5

185×5

205×3

225×3

255x 6 sets of 2. these had a long pause between reps.

2) Low Incline Bench Press

135×8

165x 10 sets of 3 with FAT GRIPZ on

3) Wide Grip Pullups

BW x 12, x6,x6,x7,x7

warm up: high rep band work (arms, shoulders)

1) Bench press

45×5

95×5

135×4 sets of 3

165×5

190×3

215x2x2

2) Incline Bench

135×5 sets of 10

3) Ring Pullups

BW x 12, x8, x8,x7,x6

4) KB Military Press

2×35′s x 4 sets of 10

5) Band work on shoulders and arms/triceps

1) Warm Ups

wall squats, hip flexor stretching

2) Squats

45×5

135 x5

155×5

185×5

205×2

225×5

245×3

275×5 *wraps and belt

3) Front Squats

145x 5 sets of 10, last 2 sets were all rest paused

4) Hanging Leg Raises and Back Extensions

3 sets of each,8-12 reps

5) Lots of static stretching and foam rolling of legs

i have tight hip flexors, so im going to actively be working on getting these looser.

1) Military Press

45x2x5

65×5

85×5

100×5

110×3

120×4

2) Top End Seated Pin Press

185×6 sets of 10

3) Chin Ups

BWx3

+35×1

BWx3

+45×1

BWx3

+85×1 PR

+90×1 PR AGAIN

+95×1 PR, !!!

*wow, this is a 12lbs increase over last week.

4) DB Rows

111lbs dumbbell x 4 sets of 12 per arm