Wednesday morning - DB Incline 75, etc

DB Incline
30 x 8
50 x 8
75 x 5,5,4

Incline Flies
20 x 10,10

DB Row
100 x 10,10

KB Suitcase carry
50 x 2 lengths each side

ab exercises at night

Sunday - Back Squat 295x5, Bench 225, etc

Back Squat

135 x 5

225 x 5

275 x 5

295 x 5,5,5

BB Bench

135 x 5

185 x 5

225 x 5,3,3

Pullups

BW x 8

25 x 6

55 x 5,5,5

RC Situp/Back ext superset

BW x 10

10 x 10+hold x 3

Friday - Back squat 295, etc

Back Squat
135 x 5
185 x 5
225 x 5
295 x 4,4
225 x 5
Core felt weak. Was trying the valeo belt since it is easier to fit in my bag, but it was no good. Need to work on my core strength a lot.

Rear delt flies
20 x 10,10,10

Back Ext
25 x 10,10,10

Ab cable pulls
110 x 10
130 x 10,10,10

Pullovers
100 x 10,10

+foam roll

Tuesday - Deadlift

foam roll

Rear Delt Flies
15 x 10,10,10

Deadlift
135 x 5,5
225 x 5
295 x 5,5,5

Monday - BB Press, Rows, Flies

BB press
bar x 5
95 x 5
115 x 5,5,5
Need to improve this pathetic lift.

DB Rows
100 x 8,8,8
Not bad.

Flies
15 x 10
30 x 6,8,8
15 x 10s

Side planks (dynamic)
BW x 20

Sunday - Back squat 285 x 5, BB Bench, etc

Back Squat
135 x 5,5
185 x 5,
225 x 5
275 x 5
285 x 5,5

BB Bench
135 x 5
185 x 5
215 x 5,5,5

Back Ext
BW x 10,10,10
10 x 10,10

+stretching

Friday morning - Back Squat 275 x 3x5 ,etc

Back squat
135 x 5,5
225 x 5
275 x 5,5,5
Getting back up there. Soon I'll be hitting 315 for reps again, finally. Been a long time.

DB Bench
60 x 8
95 x 4,4 Trying for 5, let arm giving out
50 x 5

Glute bridges
135 x 5,5,5
I should do more of these, and higher reps.

Tuesday morning - Back Squat 295x5, etc

Back squat
bar x 5,5
135 x 5,5
185 x 5
225 x 5
295 x 5 Too much for today.
275 x 5

Flies
20 x 10
25 x 10,10,10

Back ext
25 x 10,10,10

Ab Cable pulls
110 x 10,10,10 + holds

foam roll

Monday morning - DB Incline 70lbs, flies, BB rows

DB Incline Press
30 x 8
50 x 6
70 x 6,6,6
30 x 10
Last time trying 75 was so difficult, but it honestly feels like its just the first rep thats most difficult.

Incline Flies
15 x 10,10

Rear delt flies
15 x 15
25 x 10,10,10

BB Rows
135 x 8,8,8

Sunday - back squat 275 x 5, Bench 205, etc

Bench Press BB
bar warmup
135 x 6
185 x 5
205 x 3x5

Back squat
bar
135 x 5
185 x 5
225 x 5
275 x 5,5 (with belt, actually felt decent)

Pullups
25 x 5
50 x 3x5

Pullovers DB
90 x 10
105 x 10,9

Dips
BW x 5x10

Suitcases
BW x 10,10,10

Side dynamic planks
2x20 each side

+ stretching

Friday - Deadlift 275, Incline press

bike warmup

Deadlift
135 x 5
225 x 5,5
275 x 5,5,5

DB Incline press
40 x 8
55 x 5
75 x 5,3(fail)
50 x 3

Back hurts the day after deadlifting, maybe I need to ease into it slower.

Tuesday morning - Back squat 245 x 10, pullovers etc

Back squat
bar warmup
135 x 5
185 x 5
245 x 10

DB Pullovers
100 x 10,10

DB rear delt flies
25 x 3x10

Sunday - Back squat 235 x 15, deadlifts and incline BB press

Back Squat
bar x 5
135 x 5
185 x 5
235 x 15
Trying for 20 but I felt my form would suffer.

Incline BB Press
bar x 5,5
95 x 5
135 x 5,5,5

Deadlift
135 x 5
225 x 5,5,5
Last time deadlifting was June 9.

Dynamic side plank
10 lbs x 15,15

Wednesday morning/afternoon - BSQ 225 x 20, etc/karate

Morning

bike warmup

Back Squat
135 x 5
185 x 5
225 x 20
This sucked...Really bad. But gutted through it.

Rear Delt flies
20 x 10,10

DB Curl
25 x 10,10


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Karate class in the evening.

Tuesday morning - Pullups, Dips, Back exts

Pullups
BW x 8
25x5,5,5

Dips
BW x 10
50 x 3x8

Back Ext
BW x 15
25 x 10,10,