1) Warm up with some mobility

2) Squats

bar x some x some

95×5

135x2x5

155×5

165×4 sets of 10

165 x 16

2) Weighted Incline Situps

+25 x 4 sets of 10

2b) Weighted Back Ext (behind kneck)

+25 x 4 sets of 8

3) Step Ups

90lbs x 4 sets of 10 per leg

Stretched and im out.

1) Warmup

Broomstick dislocates

spiderman walks

hip stretches

lunges with twist

2) Military Press

worked up to

95×5, 110×3, 120 x 7 : estimated 147lbs, this is a REP PR!

3) Push Press

135 x 4 sets of 6 reps

4) Seated Top End Pin Press

195 x 5 sets of 10

5) Widegrip Pullups

bw x 12, x12, x8

Deadlifts

90x2x10
180x2x5
200×3
220×3
250×3
270×3
290×3
310×3
340×6
360 x 3 singles

Deadlifts of Blocks
(Mid Shin)
270 x 8 sets of 3

just in and out, gotta go eat steak now.

1) Warm up with shoulder band face pulls

3×20

2) Bench

95x2x5

135x2x5

155x3x3

175×3

195×11 (REP PR!)

2) Chest Supported Db Laterals

20s x 3 x 10

3) Incline Bench

95×12

135×10,x9,x8,x7

4) DB Flyes

35s x 4 sets of 12

5) Db Rows

115lbs x 3 sets of 12

1) Squats

bar x 10

135x2x5

155×5

175×3

195×5

205×5

225×4

245×2

275 x 6 singles

190 x 5 sets of 10