Legs

Long leg session with Brett and Ryan

LB Back Squats
135x5
135x5
185x5
185x5
235x5
275x5
315x5
335x4

Front Squats
135x5
185x3
205x3
225x3
245x4

Back Squat Drop set
225x8
185x11
135x15

Band Deadlift (touch and go)
255x5
275x5
305x5
325x5
325x5

Leg Extension - 3x12.....200
Hamstring Curl - 3x12....105

Holy pr, 4reps at 335 was flipping tough as shit, front squats felt nice to do again, 245 was a grinder for 4 reps.

Upper Push

Barbell Bench Press
135x8
185x8
185x8
185x8
185x8

Shoulder Press - 3x5.....135

Cable Fly - 35x10, 40x10, 10, 10
Cable Bench Press - 35x10, 40x10, 10, 10

Single Arm Bench Press - 3x12.....50

Close Grip Handle Pushups - 3x15

Plate Squeeze twist - 3x8......5s

Single Arm Pushdown - 20x12, 25x12, 25x12

Conditioning

Conditioning with Eric and Simona.

40 seconds on, 20 seconds rest, for 5 consecutive rounds
Ecomill Run
Rowing Machine
Double Unders

Jacob's Latter, 5 rounds of 20 second max effort sprint

Cable Ab Curl - 3x12.....14

Fun but tough conditioning circuit, the double unders were easily the hardest part, but it was nice having workout partners.

Pull

Superset
Snatch Grip Deadlift from Blocks (touch and go) - 135x10, 155x10, 175x10, 195x10
Snatch Grip Shrugs - 135x10, 155x10, 175x10, 195x10

Standing Cable Row
52.5x8
62.5x8
67.5x8
67.5x8

Straight Arm Pulldown - 47.5x10, 57.5x10, 10, 10
Chinups - 7, 6, 5, 5

Reverse Cable Fly
10x15
12.5x10
12.5x10
12.5x10

TRX Bicep Curl - 3x12

Reverse Wrist Curl - 55x10, 45x10, 45x9

Legs

Simple leg day with Brett

LB Back Squats
135x5
135x5
185x5
225x5
275x5
315x5
335x3
Back Squat drop set
225x10
205x8
135x15

Band Deadlifts (resetting)
255x5
275x5
295x5
295x5
255x10 (touch and go)

That's all we had time for.  Very happy with the heavy sets, my squats felt really good today, my set at 335 might be a personal record, but I'm not sure.  The drop was brutal, my core, lungs, and quads were begging for me to stop.  The deadlifts with the band felt really good also.

Upper Push

Worked out with Ryan and Brett today, let them call the workout (more Ryan)

DB Bench Press
80sx6
90sx6
100sx5

Incline Cable Bench Press
37.5x10
47.5x10
52.5x10
52.5x10

HS bench Press
140x8
160x8
160x8
160x8

Machine Tricep Extension - 135x10, 150x10, 165x10, 165x10

Cable Kickback - 12.5x10, 17.5x10, 20x10, 22.5x10

Conditioning

Untimed, but fast as possible
Ecomill Run - 0.30, 0.25, 0.20, 0.15
Jacob's Latter - 30 feet, 25 feet, 20 feet, 15 feet
Kettlebell Swing - 4x20

10 Minutes of boxing

Plank Pulldown - 3x10.....22.5

The JB got easier as I got more used to it, will have to increase the amount of feet on it next time.

Upper Pull

Weighted Neutral Pullups
bwx5
45x5
55x5
65x5
65x5

Cable Row
30x8
32x8
34x8
36x8

Machine Straight Arm Pulldown - 90x12, 105x12, 120x12, 120x12
Pullups - 4x6

Reverse Fly - 4x15.....10

Lying Cable Curl - 3x12....47.5

Wrist Curl with hold - 120x12, 12, 10

Legs

Squat Machine (facing forwards) - 90x8, 180x8, 270x8, 8, 8
Squat Machine (facing backwards) - 90x8, 180x8, 270x8, 8, 8

Swiss Ball Hip Raise - 3x10
Swiss Ball Leg Curl - 3x10
Swiss Ball Hip Thrust - 3x10

10-9-8-7-6-5-4-3-2-1 reps for time
Elevated Reverse Lunges with left leg - 50
Elevated Reverse Lunges with right leg - 50
Time: 10:57

5x10 of Bulgarian Split Squats with as little rest as possible

Seated Calf Raises - 3x15....90

Upper Push

DB Shoulder Press
50sx6
60sx6
70sx6
70sx6

Wide Hammer Strength Bench Press
180x8
270x8
270x8
270x8

Cable Crossover with hold
32.5x10
35x10
37.5x10
37.5x10

Handstand Pushups - 10, 8, 8
Pushups off knuckles - 3x12

Incline Neutral Bench Press - 3x10.....50s

Overhead Rope Extension - 3x15.....52.5

Upper Pull

Pulldown
140x8
160x8
180x8
200x7

Dual Pulley Cable Row - 4x8.....80

Wide Pullups - 4x10
Neutral Pullups - 4x10

Head Pull - 4x15......20

DB Curl - 3x12....25s

Reverse Wrist Curl - 3x12....60

Legs

Split Squats - 3x10.....50s

LB Back Squats
135x5
185x5
225x5
275x3
315x3
325x3

Sumo Deadlift (touch and go)
225x8
275x8
325x8
325x8

Leg Extension - 3x15......190
Hamstring Curl - 3x15.....80

Conditioning

Decided to make these sundays the random fun day again.

4 Rounds, untimed
10 Burpees
15 feet on Jacob's Latter
30 Double Unders

Roughly 8 minutes of moderate boxing

Overhead Crunches - 3x10 per side with 25

JL is really tough, first time using it in a workout, oddly fun though.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

DB Shoulder Press - 4x8......60s

Cable Fly - 4x10.....35
Cable Bench Press - 4x10......35

Handle Pushups - 15, 15, 12

Incline Neutral DB Bench Press - 50sx10, 8, 7
Pushdown - 52.5x12, 10, 10

The 100s I got without a handoff, surprised me a bit as I hadn't even gotten 6 with a handoff, not bad.

Upper Pull

A nasty stomach bug took me out of commission for two days, so this workout I kept it simple

Pulldown
120x10
140x10
140x10
140x10

Cable Row - 4x10.....135

Chinups - 4x10

Reverse Fly - 4x15.....10

Wrist Curl with hold - 3x12....110

Machine Curl - 3x12

Legs

Trap Bar Deadlift (resetting)
150x10
150x10 (touch and go)
240x5
240x5
290x5
340x5

Travelling Lunges - 3x8 per leg with 65s

Glute Ham Raises - 10 reps with a 10, another 5 with bodyweight for 3 sets

Triset
Leg Extension - 120x20, 140x20, 150x10
Hamstring Curl - 90x20, 16, 16
Standing Calf Raise - 180x20, 20, 16

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Bench Press - 4x10.....135

HS Shoulder Press - 4x12.....100

Incline Smith Bench, 1 and 1/2 reps - 4x8....90

(I did some exercise in here, just can't remember what)

Overhead Rope Extension - 3x15....52.5

Upper Pull

Wide Neutral Pulldown
120x8
160x8
180x8
200x6

Single Arm Cable Row
55x8
65x8
65x8
65x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....22

Machine Straight Arm Pulldown - 4x12......90
Pullups - 4x6

Preacher Curl - 3x15......60

Machine Squeeze - 90x10, 105x10, 10

Legs

Squat Machine
90x10
180x10
270x10
360x10
450x10

Glute Ham Raise drop set
10 lbsx10, then bodyweight for 5 more, 3 sets total

Stepups (leaving one leg up)
115x8
125x8
135x8

Hip Thrusts
225x10
315x10
365x10
405x6 (with max effort hold on last set)

Seated Calf Raises - 3x15....90

On the hip thrusts, I could have kept going, but the bar wasn't placed right and it really bothered my old surgery scar, so I just held the peak contraction for as long as possible.

Upper Push

Worked out with Matt and Harrison, a lower key workout.

Incline Smith Machine Bench
90x8
140x8
160x6
160x5

Superset
Wide Hammer Strength Bench Press - 180x10, 230x10, 270x8
Hammer Strength Shoulder Press - 90x8, 70x8, 70x8

Cable Fly
30x10
35x10
35x10

French Press - 65x12, 75x12, 12

DB Skullcrushers, totals 200 reps, sets broken as needed
30sx25
20sx75
17.5sx50
15sx50

Last part was Harrison's idea, quite the burner.

Upper Pull

Pulldown
140x8
160x8
180x8
200x6

High to Low Hammer Strength Row
180x8
230x8
250x8
250x8

Kneeling Straight Arm Pulldown - 37.5x10, 42.5x10, 47.5x10, 52.5x10
Chinups - 6, 5, 5, 5

TRX Y's - 4x12
TRX Rows - 4x15

Farmers Walks - across gym and back with 65s, 3 sets

Machine Preacher Curl - 45x15, 15, 55x15, 15

Legs

Goblet Squats - 4x12.....50

LB Back Squats
135x5
185x5
225x5
275x4
295x4
315x4

Sumo Deadlift (touch and go) - 3x15......225

Single Leg Hip Thrust - 3x15

TRX Hamstring Curl - 3x20

Single Leg Calf Raises - 3x10.....50

Felt good, on the set of 315 I had this weird wobble that through off my balance and mentality a bit, so I was a bit surprised I still got two more, good overall workout.  I like the heavy coupled with high reps.

Upper Push

Military Press
95x5
115x5
135x5
135x5
135x4

Decline Bench Press
185x8
205x8
205x7
205x7

Cable Fly - 3x10.....37.5
Clap Pushups off step - 10, 8, 6

Dips - 21s for 3 sets

Pushdown - 4x15.....62.5

Upper Pull

Dual Pulley Pulldown
60x8
80x8
80x8
80x8

Cable Row
30x8
34x8
36x8
36x8

Superset
Wide Pullups - 10, 8, 8, 8
Neutral Pullups - 6, 5, 5, 5

Face Pull - 4x12....50
Rope Row - 4x15.....50

Reverse Cable Fly - 4x15.....10

BB Curl - 4x15.....45

Legs

Very short on time leg day

High Leg Press
90x15
180x15
270x15
360x15
360x15
360x15

6 Rounds for time
Travelling Lunges - 5 per leg, 50s
Nordic Glute Ham Raise - 6 reps
Single Leg Hip Thrust - 10 per leg
Time: 15:16

Upper Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5......210

DB Bench Press
70sx8
80sx8
90sx8
90sx7

Hammer Strength Incline Bench
190x8
190x8
210x8
drop set, 190x8, 140x6, 90x6

Superset
Machine Lat Raise - 80x12, 95x12, 12
Machine Shoulder Press - 90x8, 95x8, 8

Pushdown - 4x15.....52.5

Upper Pull

Neutral Pulldown (machine)
120x8
160x8
180x8
200x6

Cable Row with hold - 4x8.....135

Straight Arm Pulldown - 4x12.....57.5
Neutral Pullups - 4x8

Reverse Cable Fly - 4x12.....6
Cable Row - 4x12.....20

Head Pull
17.5x15
22.5x15
22.5x15
22.5x15

Lying Cable Curl - 4x10.....47.5
R-Band Curl - 4x12

Legs

Reverse Lunges - 3x10 per leg with 50s

LB Back Squats
135x5
185x5
225x5
275x3
295x3
315x3

Superset
Hip Thrusts - 3x10.....315
Hip Thrusts - 3x15

Deadlift (touch and go, hook grip) - 3x15.....135

Best my back squats have felt in a long time, 315 felt great, heavy but great.  The hip thrust combo was a deceptive burn.  I truly hate a hook grip for deadlifts.

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x8

High to Low Hammer strength Row
180x8
230x8
230x8
230x8

Superset
Reverse Fly - 4x10....12.5
Cable Row - 4x10.....60

Straight Arm Pulldown with hold
37.5x15
42.5x15
42.5x15

Band Face Pulls - 3x20

Wrist Curl with hold - 4x12.....105

Upper Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5....205

Incline Smith Machine Bench
90x8
140x8
160x6
160x6

Hammer Strength Shoulder Press - 4x12.....90

Cable Fly - 4x10....35
Cable Bench Press - 4x10.....35

Neutral DB Bench Press - 4x12.....50s

Superset
Rope Pushdown - 47.5x10, 52.5x10, 10, 10
DB French Press - 4x10....50

Legs

Squat Machine
90x12
180x12
270x12
360x12

Superset
Trap Deadlift Jumps - 3x6.....150
Box Jumps - 3x6.....37 inches

Jump Lunges - 3x8 per leg......30s
Travelling Lunges - 3x8 per leg......30s

Glute Ham Raises - 3x15

Leg Extension - 3x12.....210
Seated Hamstring Curl - 3x12.....95

Upper Push

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6

HS Wide Bench Press
180x8
270x8
290x8
290x8

Superset
DB incline Flies - 4x10.....45s
DB Incline Bench Press - 4x10......45s

Pushup complex (2 diamond pushups, 2 regular, 2 L, 2 L, 2 5 second iso holds)....did 4 sets

Plate Squeeze with twist - 4x8.....5s

Superset
Overhead Rope Extension - 4x10.....47.5
Rope Pushdown - 4x10.....47.5

Upper Pull

Wide Pullups - 4x12

Single Arm Cable Row
52.5x8
62.5x8
65x8
65x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

HS Row (high to low) - 4x12.....180

Prowler Rope Pull, seated, one length of rope, 1 set at 180, two sets at 225

Legs

Bulgarian Split Squat/Single Leg RDL
25sx6
35sx6
45sx6
45sx6

LB Back Squats
135x10
185x5
225x5
225+ 46 pounds of chains x5
295x3

Trap Bar Romanian Deadlift (resetting)
160x5
240x5
290x5
340x5

Alternate sets
Leg Extension - 190x12, 210x12, 12
Seated Hamstring Curl - 3x12....90

First time heavy back squatting in a while, felt nice but way heavier than 295 should feel.

Upper Push

Decline Bench Press
135x5
185x5
225x3
245x3
255x3
225x5

Handstand Pushups - 8, 7, 7, 7

Superset
DB Incline Fly - 4x10.....40s
DB Incline Bench Press - 4x10....40s

HS Bench Press - 3x8....140

Dips, 21 style.....3 sets with 6

R-Band Pushdown - 4x30 seconds.....35, 28, 28, 28

Upper Pull

Wide Pulldown
32x8
36x8
38x8
40x8

Wide Pullups with hold at peak contraction - 4x8

HS Row
140x12
160x12
160x12
160x12

TRX Y's - 4x12
TRX Rows - 4x15

Cable Reverse Fly - 4x15......10

Wrist Curl with hold - 4x12....100

Legs

Short on time legs day.

for time
10-9-8-7-6-5-4-3-2-1 reps for time
Travelling Lunges - 50s (per leg)
Nordic Glute Ham Raises
Time: 17:58

Hip Thrust
225x15
275x15
275x15
325x15

For a short one it was tough!

Upper Push

Decided to slightly tweak my program, was also fighting a bug the last few days so working out wasn't at the top of my agenda.

Rack Bench Press
135x5
185x5
225x3
255x3
265x3
275x3

Handstand Pushups - 8, 6, 6, 6

Cable Crossover with hold - 4x10.....37.5

Incline DB Bench Press - 21s - 3 sets with 45s

Dips - 21 style (first set with 5, second and third with 6)

Machine Skullcrusher drop set
90x12, 105x12, 12
75x12, 105x8, 8

Legs

Early morning leg session

Leg Press with pause on safety
90x8
180x8
270x8
360x8

Superset
Nordic Glute Ham Raises - 4x8
Trap Bar Romanian Deadlift - 4x12....160

LB Back Squats
135x12
135x12
185x10
185x10

Leg Extension - 160x15, 170x15, 15
Seated Hamstring Curl - 90x15, 15, 105x15

First time doing back squats since the competition was over, felt good.

Upper Pull

Wide Pulldown
120x8
140x8
160x8
200x8

Single Arm Cable Row
50x8
57.5x8
65x88
65x8

Superset
Wide Pullups - 4x8
Chinups - 6, 5, 5, 5

Reverse Cable Fly - 4x12....10
TRX Row - 4x15

Face Pull with hold - 4x12.....42.5

R-and Curls - 4x30 seconds.....38, 32, 31, 27

Legs + random

Hip Thrusts
135x10
225x10
315x10
365x10

Farmers Walks - across gym and back with 70s for 3 sets

5 Rounds for time
20 KB swings - 50
10 Burpees
Time: 11:40

Overhead crunches - 25 lbs in one arm, 10 per side for 3 sets

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx5

HS Incline Bench Press
90x8
140x8
140x8
140x8

Cable Fly dropset
32.5x10, 10, 10
27.5x10, 10, 10

DB Shoulder Press (45 seconds rest between sets) - 7x10.....35s

Wide HS Bench Press dropset
280x7
230x5
180x5
90x10

Supserset
Overhead Rope Extension - 4x10....45
Rope Pushdown - 4x10....45

Legs

Shorter workout due to time.

Squat Machine
135x8
180x8
270x8
360x8
450x8

Travelling Lunge - 16 steps, then 8 pulsing lunges per leg equals 1 set.  4 sets with 100 lbs

Glute Ham Raise (first number with 10 pound plate, second number just bodyweight)
4 sets of 8-4

Leg Extension - 3x25....125

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
200x5

Cable Row with hold at peak contraction - 4x8....26

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling straight arm Pulldown - 4x12.....42.5
Wide Pullups - 4x6

Cable Reverse Fly
12.5x10
10x15
10x15
10x15

Superset
Lying Curl - 3x12...42.5
TRX Curl - 3x12

Legs + Random

Triset
Straight Leg Hip Thrust - 4x8
Swiss Curl - 4x8
Bent Leg Hip Thrust - 4x8

Marpo Triset (all at resistance 7)
30 seconds at high
30 seconds at medium
30 seconds at low

For time
Ecomill Run - 0.25, 0.20, 0.15, 0.10, 0.05
Row for Calories - 25, 20, 15, 10, 5
Time: 16:47

Swiss Rollout - 3x15

Upper Push

Pause Bench Press - 4x5.....185

Cable Crossover with hold - 4x10.....32.5

DB Shoulder Press - 7x10 with 45 seconds rest between sets, all done with 30s

Wide Bench Press - 3x21s with 95

Plate Squeeze - 40 reps with 10s broken up as needed.

Superset
Pushdown - 3x12.....62.5
DB French Press - 3x12.....50

Legs

Sled Press
200x15
260x15
300x15
320x15

Nordic Glute Ham Raises - 4x8

Bulgarian Split Squat/Single leg deadlift
25sx6
35sx6
45sx6

Superset
Trap Bar Deadlift (slow eccentric, resetting) - 3x8....160
Jump Squats - 3x10.....20

Calf Raises with hold at peak
155x15
215x15
215x15

Upper Pull

Wide Pullups with Pause - 8, 7, 7, 7

Single Arm Cable Row
52.5x8
57.5x8
57.8x8
57.5x8

Superset
TRX Y's - 4x12
TRX Row - 4x15

Kneeling Straight Arm Pulldown with max peak contraction hold on last rep - 3x15.....27.5

BB Curls - 5x15......45