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.