Saturday - Upper body

No more bench until the neck is all better.

Sold the bumpers so I'm transitioning to keeping track in lbs again.

Dips

40 lbs x 15,15,15

Chins

40 lbs x 12,12,12

Ab Wheel

BW (from the feet) x 6,6,6

+farmers carries

Note: Weights after this date listed in pounds

No longer working with kg plates, so all listed weights in lbs.

Sunday - RDL

RDL

20,70,111,151,183 x 8

Ab Wheel

From feet BW x  5,5,5

Chins

BW + 35 lbs x 12,12,12

Saturday - Back Squat

Note - stopping bench press for the time being to let the neck get better. Will substitute with dips or some other exercise.

Back Squat
20,61,102,142,162,171x7x1
-one minute rest between

Back Ext
BW x 30,30,30

Incline situp
25 lbs x 15,15

Lsit - BW x 15,15 (raises)

Monday - Bench Press, Wed/Thurs

rowing 500m 2:02

Bench Press
20,61,93,115 x 3,3,3

Close Grip Bench
93 x 7,7,7

Chins
35 lbs x 12,12,12

Wed - BBC
Thurs - BJJ

Saturday morning - jog 1.6 miles

Jogged with Domino. Super cold out. 

Wednesday/Thursday/Friday - BBC, BJJ, Deadlift

Wed - BBC

Thurs - BJJ

Friday

RDL

20,70,111,151x5,183x5,151x10

Shrug

111 x 10,10,10

Incline sit-up

25lbs x 15,15,15

Parallel bar leg raise 

BW x  10,10,10

Tuesday - Back Squat

Warmup

Back Squat 

20,61,102,142 x 3, 162 x 1, 182 x 1 

Back Squat walkout

182 x 15s x 7

Feeling burnt out on Back Squat

Captain of crush

T x holds r/l

36/30

Reps

10/10 x 3

L sit x 15,15,15

Sunday/Monday - stretching / Bench Press

Sunday - stretching only

Monday

Warmup shadowbox

Bench Press

20,61,93,113 x 3,3,3

Close grip Bench

93 x 5,5,5,5

Chins

BW + 35 lbs x 10,10,10

How do I stop shoulder slide on bench?

Calipers 

Side 8

Front 22

Saturday - RDL

Rowing 500 m in 2:02

RDL

20,70,111,143,172 x 10,4(set 2 off floor)

Back extension

BW x  20,30,30

Parallel bar leg raise

BW x  12,12

Vsit

BW x 15s x 3, 10s x 4

Thursday and Friday

Thursday

Tiring BJJ class

Friday

Super stiff

Rowing 500 m in 2:07

Incline sit-up

25 lbs x 15,15,7

Ring pushup

BW x  23,17,12,11

Ring hold

BW x  60s,45/60s

Lighter workout today

Maybe time to change it up a bit