29/7 Squat

Squat

90 6+2

Fail, then set up again before final reps. 

90 5+1 

Re rack, 30 second rest

90 5 / 80 3

Fail, then set up to 80. 

80 5

Leg press

120 10

200 2x10

Hamstring curl

25 2x12/9

Technogym leg press calf raise

60 20

80 2x20

26/7 Deadlift

71.8

Deadlift

130 1/2

120 5

Assisted chin up

15 supporting 2x8

20 supporting 7

30 supporting 6

Standing cable curl

10 20/15

HS low row

20 each 10

25 each 3x10

Lat pulldown drop set 1x

50 10

40 10

30 10

25/7 Chest with Oscar

71

Smith incline press

15 each 12

17.5 each 2x12

Flat bench DB fly

10 3x10

Decline push ups

4x10

Roman ring skin the cat

3x7

Plank

2x

Standing side lateral raise

10 3x10

Bent over rear delt DB flys

7.5 3x10

20/7 Conditioning

Sled

20 3x8

Box jump

3x20

Ab crunch on rower

3x30

Clean and jerk

40 3x8

19/7 Chest

70.5

Bench

60 7/5/5/3

30 deg incline DB press

17.5 12

20 9/8

Bent over cable fly A4

30 3x10

HS incline press

1x shitty drop set from 20 each 

15/7 Shoulders with Oscar

Reverse shrug 4x15

Seated DB press

7.5 15

10 15

12.5 10

Bent over rear delt fly 

6 3x15

Seated press

35 10/6

Kneeling cable crunch

60 2x15

Plank

2x

14/7 Legs with Oscar

Squat 

80 10

90 5

Leg press

120 10

240 8-10

Threw up afterwards!!

12/7 Shoulders

70.55

OHP 

40 2x7/5

30 7

Arnold press 

12.5 3x8

Lateral raise 

6 3x15

Band pull apart

3x20

Overhead cable skulls

30 15

35 10/9

30 8

Tricep pressdown

15 12/15/15

Shoulder shocker

4 3x7

11/7 Back

69.55

Assisted chin up

20 supporting 3x10

Lat pulldown

50 10

45 2x10

HS low row

20 each 5x10

Deadlift

110 10

120 5

Kroc row 

25 1x20

Seated alternating curl

7.5 20

10 12/14

Note: Palm pointing forward the whole time. 

7/7 Chest with Oscar

37 deg incline press

17.5 3x10

Low cable fly

20 each 3x10

Bench

40 10

60 2x6 assisted 

HS incline press

20 each 5, 2x10 assisted

6/7 Deadlift

70

Sick day. 

Deadlift

130 4/3

110 6

Lat pulldown 

50 15/13/10

40 13

Kroc row 

22.5 1x20

Nose congested. Hard to breathe through reps. 

2/7 Shoulders

OHP 

40 2x5/4

Arnold press 

12.5 2x10/9

Shoulder shocker

5 3x7

Seated alternating curl

7.5 2x10

Standing half bar curl

15 2x12

Bent over concentration curl

10 2x10

28/6 Squat

Squat

90 6/5

80 8/6

Horizontal hypers (sandbag)

14 3x15

KB swing

14 3x30

Short half min rests. 

Abductor

35 3x20