29/1 Back

72.7

Kroc row

25 1x25

Chin up

3x5

Torsonator row

50 2x10

Chin up

4x5

Seated cable row

65 9

Leg raise

2x25

28/1 Deadlift

Deadlift

130 2x1

125 3/1

120 1x3

Lifts felt so heavy. 

KB swing

22 2x50

27/1 Bench with Oscar

72.4

Bench

60 2x7/5

Incline HS 

20

30

40

HS press

20

25

27.5

Flat DB bench

20 3x

Stability of left shoulder is bad. 

A lot of forced reps throughout. First sets usually around 8 to 10. 

26/1 Squat 

Squat

100 5/3+1/4/4/3+1

Leg press 

200 10

240 8

200 10

Bosu ball squat

3x15

Much more stable. No lock out, a little shaky at higher reps. 

Sled push (high/low)

5 laps slow

2x4 laps moderate

25/1 Shoulders / Biceps

72.8

Seated DB press

22.5 1x6

20 1x7

17.5 1x10

Pendlay row

55 3x10

HS lunge machine shrug

27.5 3x12

Seated DB laterals

5 3x15

Elbows close to 90 degrees to fix clunking. Squeezing upper trap minimises clunking. 

Standing cable rear fly

10 each 3x12

Superset: 3x

Standing cable curl

20 10

20 8

17.5 7

Standing DB hammer curl

10 10

7.5 10

5 7

21/1 Circuit with Oscar

72.4

4x

Bench

30 15

Renegade row

15 20

Goblet squat 

15 15

3x

Battle ropes

1 minute

Behind shoulder ball slam

25 15

Fit ball plank crunch

1x50

3x

Jackknife 20

Bench climb over 10

18/1 Bench

Bench

65 3+0 extended thumb grip failed!

65 2x3

Thumb grip feel faster

60 6/4+1+0

Feeling chest only at 60. Might be because of speed and control. 

Pull up

3x5

Band pull apart

2x50

Vault push up

Neutral 25

Overhand 19/17/14

Bent over high cable crossover 

7.5 each 1x12

10 each 1x10

Shoulder shocker

3 3x8

Shoulders feel healthy. 

Sled push

1x 5 laps

Right inner thigh started twitching in final lap. 

Step machine

5 min at Level 10 

Tricep pressdown 

20 1x12

22.5 x6 drop 20 x3

20 1x10

Overhead straight bar cable skull crusher 

30 10/11

Need to incorporate more pushing. I think a bench and then fly routine is not working for increasing strength. 

14/1 Shoulders

Seated press 

40 1x9

45 1x6

Seated DB press no back support 

10 1x10

12.5 1x12

Standing DB laterals

5 1x15 some clunking

9 1x15 no clunking but bad control 

7.5 1x15 clunking 

Seated bent over DB laterals

5 2x15

Try stay at the same weight for laterals next session and judge club kinesis. 

Shoulder shocker

4 2x8

Overhead straight bar cable skulls

35 10/12

Cable flys D3

10 each 1x15 no clunking 

13/1 Conditioning

Sled push

3x4 laps

Switch to low handles on the way back. Focus on speed. No additional weight. 

KB swing 

10 1x20

16 1x30

22 1x14 cardio is so bad

16 25/30

Rower 50 sec on, 10 sec off

4 rounds

Sleds really exhausted me for the rest of the workout. 

11/1 Deadlift

72.45

Kroc row workout

Deadlift

125 1x3

130 1x3 

Working sets are fast! No back pain. 

Kroc row

25 1x20

Really hurting the obliques here too. 

Lat pulldown to warm up for pull ups

Chin up 

10x5

Shifting grips. 

Torsonator row

45 1x10

47.5 1x10

HS lunge machine shrug

20 each 1x10

25 each 2x10

8/1 Shoulders with Oscar

Seated press

30 1x10

35 1x8

40 2x6

Bent over cable pullover

20 3x10

Orange band assisted chin up

10/10/6

Bent over rear delt cable fly

7.5 3x10

Plank

Multiple sets. Terrible hold. 

7/1 Squat

74.4

Squat

100 4/6/5

Last rep of each set assisted. 

Static squat hold against wall

3x 1.5min

Bulgarian split squat

3x10

Good morning

20 2x15

Standing calf raise

40 1x12

50 1x10

Focus on full lock out

Leg press

120 1x10

200 1x10

240 1x10

5/1 Bench

73.4

Bench

65 5/4/3+0

60 5/4

50 1x9

Bar speed is slow. Lighter sets with a wider grip and I think I should go back to that. More stability. 

Chin up x3

Total: 5

Band pull apart

5x20

Incline DB press

12.5 1x10

17.5 2x12

Shoulder shocker

4 3x7

Tricep pressdown 

20 1x12

22.5 x6 drop 20 x3

20 1x10

Overhead straight bar cable skull crusher 

30 10/11

Need to incorporate more pushing. I think a bench and then fly routine is not working for increasing strength. 

2/1 Shoulders

74.25

Seated DB press no back support

10 1x10

12.5 1x12

15 12/11

Standing DB laterals

8 3x15

Forward lean helps. No clunking at all. 

Seated bent over DB laterals 

4 10/2x15

Palms down on eccentric. 

Rope face pull

50 2x15

Smith machine shrugs (supinated)

10 each 1x15

15 each 3x15

Chin up

3x6

Raises don't cause clunking when I keep my pinky up at the top of the movement.