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