Legs + Random

Single Leg Hip Thrust
35x10
45x10
50x10

Prowler, push there and drag forwards back
180
270
315
315

Trap Bar Hold, 3x max time
290
340
340

Pallof Press with bar - 3x10......32.5

Legs + Random

Hip Thrusts
135x10
225x10
315x10
365x10
405x10

Prowler (push there, drag back)
180
270
270
270

Farmers Walk - there and back with 65s

Pallof Press with bar
27.5x10
32.5x10
32.5x10

Love it, 10 reps on the hip thrusts with 405, the prowler was hard because I couldn't breathe, but overall good workout!

Upper Body

Bench Press
warmup
135x5
135x2
185x3
205x3
work sets
230x3
230x3
230x2
230x2
230x2

Spoto Bench Press - 3x3.....195

Single Arm Cable Row - 52.5x8, 62.5x8, 8
Extended set - 52.5x6, 62.5x5, 5

Pallof Press (bar) - 3x8......32.5

Reverse Cable Fly - 3x12....7.5

230 was heavy, hopefully I get more overall reps next time.

Upper Body

Bench Press
warmup
135x5
135x3
185x3
205x2
work sets
5x3 with 220

Push Press/Push Jerk/Split Jerk
95
135
155
185

Superset
Wide Pullups - 10, 10, 8
Chinups - 5, 4, 4

Pallof Press With bar - 3x10......27.5

Face Pull - 3x12.....47.5

The 220 was heavy but I was also sore from my last upper body day.  The mini complex was mostly for fun, 185 was the only challenging set.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
225x3
225x3
225x3

Rack Shoulder Press
135x5
185x5
205x5

Superset
Wide Neutral Pullups - 3x10
Cable Row - 3x10....90

Pallof Press - 3x10.....32.5

External Rotations - 15sx12, 12, 10

Upper Body

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

Handstand Pushups - 8, 6, 6

Superset
Cable Row - 3x8,,,,36
Wide Pullups - 7, 6, 5

Pallof Press (bar) - 3x10.....27.5

Band External Rotation - 3x12

Upper Body

Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
235x2

DB Shoulder Press
50sx6
60sx6
70sx5
70sx4

Superset
Cable Row - 3x8......36
Wide Pullups - 6, 5, 4

Pallof Press with bar - 3x10.....32.5

Band External Rotation - 3x12

Didn't feel like a timed portion today, but good workout!

Upper Body

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x3
225x2
225x2

4 Rounds for time
10 DB Bench Press - 70s
10 Wide Grip Pullups
Time: 9:17

Cable Row
38x8
38x6
38x6

Pallof Press - 3x8......30

Band External Rotation - 3x12

Still a little weak feeling, both doubles at 225 were really tough.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
215x4

For time
205 Bench Press - 16 reps
40 Chinups
Time: 11:26

Cable Row
160x8
180x8
180x6

Pallof Press (bar)
27.5x10
32.5x10
32.5x10

Cable Reverse Fly - 3x2....6

I bet I could have gotten 5 reps on the final set at 215, however I was alone and didn't have the safeties in place.  The timed portion was done before broken in 8 rounds, this time done straight which is harder, felt good though.

Upper Body

Pause Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
225x3

5 Rounds for time
8 Landmine Presses - 45 (35 on first round only)
8 Wide Grip Pullups
Time: 8:55

Single HS Row
230x8
270x8
270x8

Pallof Press
30x8
35x8
35x8

Face Pull - 3x10.....65

Bench Presses felt strong, usually 225 for 3 reps on pause is a struggle for one set, let alone two, so I was please.  The timed portion I changed the weight part way through, 35 was too light so I added a 10 and kept going, that was better, all sets unbroken.  Good workout!

Upper Body

Decided to slightly change my program, the last one was responsible for some of the best strength gains of my life, but it did start to plateau.  This one has a bit of a density focus, and is harder to program, but I'll do my best and try not to over train.

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
225x4

8 Rounds for time
2 Bench Press - 205
5 Chinups
Time: 9:17

Sngle Cable Row
47.5x8
52.5x8
57.5x8

Pallof Press with bar - 3x8....27.5

Band Pull Apart - 3x12......black

The bench presses felt great today, 225 for 4 good reps when Saturday I barely got 3.  The timed part was all about the bench press, 205 got heavy quick, but that's part of the density training.  The rest went well, these kind of workouts, when performed properly, are satisfying.

Upper Body

My first upper body workout in a week, only because of my tattoo.

Bench Press
warmup
135x5
135x3
work sets
185x5
205x4
225x3

Reverse Band Bench Press
225x5
275x5
275x4

Wide Pulldown
38x8
40x8
40x8

Single Cable Row
42.5x8
52.5x8
52.5x8

Pallof Press with Bar - 3x8.....27.5

Felt nice, bench was a little harder but that's okay, it'll come back.

Upper Body

Smith Machine Bench Press
90x5
160x5
180x5
200x5
220x4

Cable Row
36x8
38x8
40x8

Chest Press
150x8
190x8
190x8

Face Pulls - 3x8.....52.5 (hold at peak contraction)

Pallof Press - 3x8......37.5

So many machines for chest, odd.

Upper Body

Bench Press
warmup
135x8
135x3
work sets
185x5
205x5
225x3
225x3
225x3

Reverse Band Bench Press (2 blacks)
275x3
295x3
295x2

Wide Pulldown
36x8
40x8
40x8

Cable Row - 3x8....36

Pallof Press - 3x8.....35

Getting shoulder checked out soon, good workout though.

Upper Body

My shoulder has been bugging me lately, so I was cautious today.

Bench Press
warmup
135x8
work sets
185x5
205x5
225x3
235x2

Reverse Band Bench Press (2 black ones)
275x3
295x2
295x2

Weighted Chinups
50x5
65x5
75x5

Cable Row - 3x8......36

Pallof Press - 3x8....32.5

I felt it, but not horribly, it's more annoying than anything else, but I should keep an eye on it.  That second rep on 235 was one of the slowest reps I have ever done on that movement, a true grinder.

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x5(a)
225x4(a)
225x4(a)

Wide Neutral Pullups
45x5
55x5
65x5

Machine Incline Bench Press
165x8
180x8
195x8

HS Row (high to low)
180x8
270x6
270x6

Pallof Press - 30x8, 35x8, 8

People need to learn how to spot, and then not claim it was all me.

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
215x3
225x3

Weighted Chinups
50x5
65x5
75x5

Incline DB Bench Press - 3x8......80s

Wide Neutral Cable Row
140x8
160x8
160x8

Pallof Press - 3x8.....27.5

Felt very strong on this workout, most pause reps with 225 so far!

Conditioning

Conditioning with Ryan again.

3 Rounds
15 Deadlifts - 135
10 Box Jumps - 37 inches
15 KB Swings

3 Rounds
8 Double KB Power Cleans - 50s
15 Rope Slams
10 Kipping Chinups

Pallof Press
22.5x6
27.5x6
27.5x6

Prowler Half Sprints
180x1
180x1
Then 4 sets with 135+Ryan (215) = 350

That was quite the workout, the pallof press was mostly to lower the heart rate a bit before it went right back up.  Rope slams are a killer of a movement.