10/9 Back

Green band pull apart

4x25

YWT holds (20 seconds each)

3x2

Burns so bad!

Alternating sets:

Y handcuffs 

2x15

Orange band face pull

40/30

Bent over KB row

20 10

24 2x10

Green band face pull to Cuban press

3x10

8/9 Bench with Oscar (free)

74.9

Bench

60 7/7/6

HS incline

20 each 4x10

Vault push up / jump through 

4x10

Shoulders and chest so dead by here. 

7/9 Squat with Oscar (10/10)

75.5

Squat

20 10/7

60 6/10

100 6

Static lunge 

30 3x10

Bosu ball leg raise

3x10

3/9 Deadlift with Oscar (9/10)

Deadlift

100 8/7/8

Reset each rep. Focus on speed and controlled eccentric. 

Hyper

2x

Hanging leg raise

3x10

1/9 Chest with Oscar (8/10)

Bench

60 6/4

Kneeling overhead tricep extension 

15 3x8

30 incline DB fly

12.5

31/8 Conditioning with Oscar (7/10)

Conditioning circuit 

3x 1 min each

Box jumps

Bosu ball squat 

KB swing 14kg

10kg DB renegade rows 

3x 

Bosu ball mountain climb 

24kg KB goblet semi squat 

8kg lateral raise

Sand squat jump 

2x

10kg DB lunges

Rower

Box push up

27/8 Squat with Oscar (6/10)

Squat

90 8/7

Forward alternating lunge w/ press

17.5 bar 10

22.5 2x10

Step machine 

Level 10 2 minutes 

Bike 2 min high resistance

Box jumps 

2x20

Planks

3x

25/8 Chest 73.35

30 deg DB bench 6 count

22.5 7/7/8

Slow eccentric sucks.

High cable crossover 

12.5 each 2x10

10 each 10

V handle tricep pressdowns 

15 10

20 12/10

Shoulder shocker 

4 1x10

23/8 Back

Green band pull apart

4x25

YWT holds (15 seconds each)

3/2/2

Shaky, but shoulder stability has improved. 

Y handcuffs 

3x15

Orange band face pull

4x30

37 deg chest supported DB row

12.5 2x10

22.5 10

Green band face pull to Cuban press

3x10

20/8 Legs

Squat

80 5

90 2x5

Bosu ball squat 

3x10

KB swing

24 2x20

18/8 Chest with Oscar 5/10

30 deg incline DB bench

22.5 2x10

Bent over cable fly (high angle)

30 8

35 8

40 8

37 deg incline smith press

10 each 10

15 each 9

20 each 6

V bar cable tricep pressdowns

15 10

20 2x10

17/8 Back with Oscar (4/10)

Deadlift 

70 3x5

Wider grip, more upright torso.

Torsonator row

25 3x10

37 deg rear delt fly 

6 DB 2x10

5 DB 10

One hand seated high cable row

3x10

Vault jump through 

2x10

16/8 Shoulders with Oscar (3/10)

Plank

1:23

OHP

40 3x5

Cable upright row

17.5 3x10

Bent over DB laterals 

5 3x10

Pull up

7/6/6

Bike

Flat back leg kicks

3x50 

13/8 Chest

30 deg DB bench 6 ct

22.5 9/8/7

Strong burn after 5 reps usually. 

Bench

50 10/5

High cable crossover 

15 each 5

12.5 each 6

10 each 12

NG chins

6/5/4/5/5/5

Zottman curls

7.5 DB 2x10

Single DB 21 curls

2.5 1x

Half bar 21 curls

7.5 1x

9/8 Shoulders with Oscar

Renegade rows 

12.5 DB 3x5 each 

Half bar front raise (supinated)

12.5 3x10

Upright row smith 

5 each 2x10

7.5 each 2x10

HS shoulder press (backward)

30 each 5/6/5

Lat pulldown

50 2x12

Vault push up and jump through

10/6/

7/8 Legs

Leg press 

200 10

240 7

Bulgarian split squat 

12.5 DB 2x10

Squat 

70 5

80 6

No back pain when doing squats at the end. 

5/8 Shoulders 72.5

Seated press

40 10

45 5

47.5 5/4

Seated DB lateral raise

4 10/20/20

Overhead rope extensions

30 10

35 10

40 8

KB swing 

12 50

24 50

4/8 Back

Green band pull apart

4x25

Pull ups in between pull aparts

4x5

Pull aparts burn like mad for the last 5 reps of each set. 

YWT holds (15 seconds each)

3/2/2

Progressed from 10s to 15s. Very shaky and for some reason I feel like clenching my fists instead of extending because that seems to improve shoulder stability. 

Y handcuffs 

3x12

Orange band face pull

4x25

KB rows

22 2x15

Green band face pull to Cuban press

3x10

3/8 Bench with Oscar

Bench

60 6

65 5

OHP

40 3x5

Pull up

6/6/5/5

Floor KB press

14 3x12

Bike 

Incline press

40 9/10/9

Standing alternating DB curl

10 10 each

7.5 2x10 each 

30/7 Shoulders and back with Oscar 73.3

Upright row 

Bar 4x 10 Narrow, 5 medium, 2 wide 

High row HS

Up to 40 each x10

30 deg chest supported DB rows

8 4x15

37 deg chest supported front raise 

5 4x10

Inverted rows

4x15

Upper back row machine 

35 3x10

Prowler push

27/7 Bench

Bench

60 2x7 (closed thumb width)

65 2x3 (extended thumb width)

30 deg incline DB press (6 ct eccentric)

20 3x7

Slow eccentric burns! 

NG chin up

5

4

4

3

4

3

2

Dynamic foam roller planks

3x8

26/7 Squats 72.9

Squat 

70 5

80 5

90 3x5

Narrow stance feels deeper and easier. 

Bulgarian split squat DB each 

7.5 3x10

Natural GHR (double orange band)

3x10

Farmers walk KB each

20 3x5 laps

6-8 forward and 6-8 backward 

Dynamic foam roll planks

3x10

23/7 Shoulders

Bent over low cable lateral

7.5 10

5 2x15

Standing low cable lateral

5 10

2.5 2x15

Standing external rotations 

2.5 3x12

OHP

35 7/5

Rope face pull

50 10

60 2x10

Shoulder shocker (back supported)

2.5 10 (5kg plate)

4 7/5 (10kg plate)

22/7 Back with Oscar

Deadlift

70 10

80 10

Bike

High seated cable row 

50 3x10

Hanging leg raise

3x10

Roman ring inverted rows

10/15/15/10

Plank

1 min

20/7 Bench with Oscar

Bench

50 10

60 7

High cable crossovers 

10 10

12.5 2x10

Plank 

1.5 min

Vault push up to swing 

3x10

Bike

OHP

30 3x

19/7 Squat with Oscar

Squat 

80 8/10

Front squat to press

20 3x10

Bike

Walking lunges on uneven platform

10 DB each 3x

Static squat hold

2x 1.5 min

12/7 Upper back

Green band pull apart

4x20

YWT holds (10 seconds each)

3x3 

Y handcuffs 

3x12

Orange band face pull

2x12

2x20

Chest supported DB row (37 deg)

25 3x12

Green band face pull to Cuban press

3x12

Zottman curls

7 2x10

9/7 Chest with Oscar

72.35

Neutral DB press

12.5 3x10

Bent over cable fly

10 each 4x10

Vault push up to swing 

3x6-10

45 deg DB press 

15 4x15

Shoulder shocker 

2.5 1x10

4/7 Squat

71.1

Squat 

90 1x1

85 7/7/6/4

Bulgarian split squat 

3x10

Hyper 4 risers 

3x15

Focus on glutes and hammies. Feet slightly pointed out. 

Foam roller dynamic plank

6/7/8

2/7 Shoulders

Switched to Technogym cables because of smaller weight increment. Weight plates are heavier. 

Bent over low cable lateral

5 15/13

7.5 6 drop 2.5 10

Standing low cable lateral

2.5 10

5 2x10

2.5 10

Standing external rotations 

2.5 3x10

Seated DB press

15 15/12

OHP

20 3x10

Shoulder shocker (back supported)

2.5 2x10

30/6 Chest

71.15

Incline DB press 30 deg

20 10

27.5 6/5+0

20 9

HS incline

20 each 9/8/6+1

Incline DB fly 37 deg

7.5 10

12.5 2x12

Flat neutral DB press (touching)

12.5 15

Overhead cable skulls

12.5 10

15 10

27/6 Back 

Kroc row

25 1x24

Lat pulldown 

40 1x10

50 1x10

60 1x5

50 1x?

Pulldown 

40 1x10

50 10/6+2

Rope face pull 

50 3x10

Deadlift

50 1x10

80 1x10

110 1x7+1

25/6 Squat with Oscar

71.4

Squat

80 8/10/10

Smith Bulgarian split squat

10 each 3x10

Hyper 4 risers feet pointed out

3x10

Focused on glute and hammies with no back engagement. 

Minute plank 1x

Overhead straight bar skulls 

10 10

15 2x15

17.5 12

24/6 Shoulders

70.4

Bent over low cable lateral

5 1x15

10 3x12

No clunking if I set shoulder back. 

Superset: 3x

Standing low cable lateral

5 15

Standing cable external rotation 

5 12

Standing DB laterals (strict)

3 20

5 2x20

Seated DB press

12.5 15

20 10/9

Standing DB shrug

20 20

22.5 2x15

22/6 Chest

69.65!!

Incline DB press 30 deg

20 10

25 11/8/8

HS incline

20 each 8/9/10

Shoulder shocker 

2.5 2x10

Incline DB fly 37 deg

7.5 15

12.5 15

Flat neutral DB press (touching)

12.5 15

Alternating exercises:

Pull up

6/5/6/6/6/5/3/3=40

Minute KB swing 

20 3x42/38/39

Kroc row

25 1x18

Jackknife 

3x20

Superset: 2x

Straight arm pulldown

17.5 10

Straight bar face pull

17.5 20

18/6 Chest with Oscar

71.4

50 incline barbell push ups

37 degree DB fly

12.5 3x10

55 degree DB curl

7.5 3x10

Overhead straight bar skulls

12.5 3x15

Dragon flag

3x10

Decline bench (small bar)

10 each 10

20 each 8/7

16/6 Squat

Squat 

80 8/7/6

70 10

Smith lunge 

10 each 10

15 each 10

Technogym single calf raise

40 10

60 2x10

Abductor 

20 2x20

Adductor 

15 2x20

15/6 Shoulders

Bent over low cable lateral

5 1x10

10 3x10

Standing low cable lateral

5 3x10

Standing cable external rotation 

5 2x10

Seated DB press

20 9/8

Standing DB shrug

20 3x15

Tricep pressdown

15 1x10

22.5 1x10

22.5 x6 drop 15 x6

14/6 Deadlift

Deadlift

120 2x5

100 1x10

110 7 (5 TnG, 2 Reset)

Reset each rep. 

Kroc row

25 1x22

Chin up

5/6/5

Vertical traction 

60 3x8

Seated alternating DB curl

7.5 2x20

Rope cable curls

10 1x12

15 1x10

 

Straight bar reverse cable curl

7.5 1x15

11/1 Legs with Oscar

Leg press

160 

Leg extension 

40

Pure strength leg press

80 

9/6 Chest with Oscar

Flat bench

60

Decline bench 

40

Flat DB neutral press (DBs touching)

15

Incline press

50

28/5 Chest

71.45 with pants 

Incline DB press 30 deg 

25 10/9/9

Bent over cable fly B4

30 10/7

25 12

HS press

20 10

25 6/5

20 7

Leg raise

30

20

26/5 Shoulders

Shoulder shocker

2.5 10

5 2x10

Final set Cuban presses were brutal. 

Standing alternating DB curl

7.5 20

10 10/20

Rope face pulls B2

50 3x12

Vertical traction

50 10

60 10

65 10

Kroc row

27.5 11/10

23/5 Deadlift

Deadlift

110 7 (5 TnG, 2 Reset)

110 7/5 (Reset)

Kroc row

25 1x20

Lat pulldown

40 1x15

50 7/10

HS low row

30 8/7/8

Standing rear cable fly C4

5 20

10 10 drop 5 10

5 20

21/5 Chest

69.9

Incline DB press 30 deg 

22.5 10/10/9/10/10

Shoulder shocker 

3 1x5 (warm up)

4 2x10

HS press

20 each 10

25 each 9

20 each 7

Chin up

6+1

5

6

3

20/5 Squat

Squat

80 2/2/3

Felt terrible in the hips and upper body hence stopped.

Leg press

200 3x10

Plank

1:10

0:40

Chest supported row 37 deg

22.5 3x10

30/4 Shoulders 

69.7

Seated press

45 7/7/6/5/5 (30)

Drop set:

Seated DB laterals

7 20/17

4 15/10

Shoulder shocker 

4 1x10

Standing cable rear fly C4

5 20

10 x10 drop 5 x10

5 20

Started using handles for ease. 

Lunge machine shrugs

30 each 15

40 each 2x15

Lat pulldown

50 10

55 10

7/5 Deadlift

Deadlift 

110 1x5 (reset each rep)

120 1x2 (touch and go)

110 1x5 (touch and go)

Kroc row

25 1x20

6/5 Bench with Oscar

69.7

Flat bench

60 6/8/6

Overhead skulls w/ short rope

10 10

15 2x10

Dips

4x10

Bike

OHP

25 7/9/10

Plank

1x 1min

5/5 Back

69.6

Pendlay row (wide)

40 2x10

60 3x8

Lat pulldown

50 10

60 10/5

Vertical traction 

40 10

50 12

60 7

40 15

HS high row

40 3x8

Standing short EZ curls 1x15

Seated DB curls

7.5 8/6

Leg raise

2x25

2/5 Squat

Squat 85

20 6+1

17 3+2 (12)

14 3 (15)

11 5 (20)

8 3+1 (24)

3 3 (27)

0:30 3 (30)

Struggled for some reason. 

Squat 70

8/5

Single leg curl 

22.5 2x10

Good morning 

20 10

30 2x10

Breathing planks

2x10

30/4 Shoulders 

Seated press

42.5 9/8/7/6 (30)

Drop set:

Seated DB laterals

7 20/17

4 15/17

Shoulder shocker 

4 1x10

Standing cable rear fly C3

5 20

10 x10 drop 5 x10

5 13

Lunge machine shrugs

30 each 15

35 each 20

40 each 10

Barbell curl

20 15/10

26/4 Incline bench 

69.95

Incline bench 45 deg

20 minutes

50 6/6/5+0/5/5/4/4 (35)

Incline HS

25 8/6

Bent over high cable crossover 

7.5 each 15

10 each 10

25/4 Deadlift

Deadlift 

110 1x6+3

120 4+0/3+0

110 2+2

HS high row

20 each 10

30 each 10

40 each 2x10

Superset: 2x

Orange band chin up

7

Rower reverse crunch

30

11/4 Shoulders 

Seated press

42.5 8/6/5/4/4/3

Seated DB laterals 2x

7 15 drop 

3 15

Don't raise too high on heavies. Dropped set buuuurns. 

Standing cable rear fly C4 2x

10 15 drop 

5 15

Buuuuurrrrrnnnnnnns. 

Upper back row 2x

45 10 drop 25 10

Lunge machine shrugs

35 each 2x15

30 each 15

21/4 Squat

Squat 85

20 8

17 6 (14)

14 5 (19)

11 5 (24)

8 5 (29)

5 5 (34)

3 4 (38)

0:30 3 (41)

Single leg curl 

22.5 3x13

Hyper

2x30

Abductor 

30 1x50

Plank

1:40

18/4 Incline bench 

70.0

Incline bench 45 deg

20 minutes

50 8/7/6/4/5/3 (33)

Incline HS

20 10

25 6+0/5+0

20 3 (short rest before)

Lat pulldown wide grip

45 15

55 10/6

45 12

Bent over cable fly B5

25 15/15/10

Shoulder shocker

5 1x10

4 1x10

17/3 Squat

Squat 85

20 7

17 7 (14)

14 5 (19)

11 5 (24)

8 5 (29)

5 4 (33)

3 4 (37)

0:30 (40)

Single leg curl 

22.5 3x11

Standing calf raise

70 3x20

Abductor 

25 1x50

11/4 Shoulders 

71.25

Seated press

42.5 7/6/4+0

40 5/6/6

Seated DB laterals 2x

7 15 drop 2 15

Don't raise too high on heavies. Dropped set buuuurns. 

Standing cable rear fly C5 2x

10 15 drop 15

Buuuuurrrrrnnnnnnns. 

Upper back row 2x

45 10 drop 25 10

Lunge machine shrugs 2x

30 each 14 drop 20 each 10

8/4 Back

71.15

Pendlay row (wide)

30 10

40 10

50 10

60 2x10

HS high row

20 each 10

30 each 10

35 each 3x10

Bent over high cable pulldown 

20 10

22.5 10

25 2x10

27.5 10

DB shrug 

20 1x20

25 3x10

7/4 Incline bench 

70.95

Incline bench 45 deg

50 3x6

45 6

Using rack with safeties up. Setup is simple and safe. 

Incline HS

20 3x7

Seated HS press

20 3x9

Bent over cable fly B5

25 1x8

20 2x10

Straight bar overhead skulls

25 1x10

40 1x5 (couldn't stand lol)

35 10/7

Left rear delt clunk. 

5/4 Squats with Oscar

71.5

Squat

80 10/8/6

Weak as. Still sick. 

Leg curl 

35 3x10

Leg press

120 3x15

Single leg press

80 3x5

31/3 Bench

Sick 

Bench (20 minutes)

60 7x6

20 6

17 6 (12)

14 4+1 (17)

11 4 (21)

7 5 (26)

4 3+1 (30)

2 2 (32)

0:30 2+0 (34)

Longer rests don't seem to help. 

Incline HS 

25 8/5/6

Flat DB bench

15 3x12

Incline DB press 30 deg 

17.5 5

15 7

26/3 Deadlift

71.35

Kroc row workout 

Deadlift 

110 1x8

120 4+0/4

No significant pain after hip flexor work by Adam. Warms up from 30 to 50 to 80. 

Kroc row

25 1x20

Lat pulldown to warm up for pull ups

Chin up 

10x5

Shifting grips. 

Rower reverse crunch

2x30

23/3 Chest and Core

71.1

Conditioning circuit 

2:23

2:30

2:32

Superset: 3x

High cable crossovers bent over 

12.5 each 10

Push ups 10

Superset: 3x

Lunge machine high grip shrug 10

Lunge machine high grip push ups 10

Swiss ball reverse crunch

3x15

Leg raise

2x20

22/3 Shoulders 

Seated press

40 8/6/5/5/5

Short 2 to 3 min rests. 

Seated DB laterals

6 3x20

Neutral grip the whole way feels better. 

Standing cable rear fly C5

10 3x13

Upper back row 

42.5 3x10

Lunge machine shrugs

25 each 1x10

30 each 2x11

28/3 Incline bench and back 

71.05

Incline bench 45 deg

40 1x10

45 3x8

Using rack with safeties up. Setup is simple and safe. 

Standing hammer curl

5 1x20

7.5 1x15

10 12/10

Seated HS press

21.25 1x12

25 9/7

Orange band chin ups

10/8/6

Torsonator row

45 10/8

20 10

HS high row

35 2x10

20 10