30/11 Shoulder 

74.45

OHP 

45 4+0/4/3+0/3

40 6

Band pull apart

4x25

Flat bench DB rotation 

5 1x10 each

7.5 2x10

Seated bent over lateral

7.5 2x15

Side DB shrug

7.5 2x15

Front plate raises

10 2x20

Standing side lateral 

5 1x10

7.5 2x12

Assisted chin up

30 supporting 1x10

20 supporting 1x10

10 supporting 1x8

Decline sit up

10kg ball 3x15

26/11 Chest with Oscar

Bench

70 3

75 2x2

Explosive push ups

4x10+

Tricep pressdown

15 20/10/20

25/11 Front squat

74.65

Front squat

62.5 1x1 (warm up)

60 5x5

Decline sit up

1x10

10kg ball 2x10

Deadlift

120 1x5

110 6+2

24/11 Shoulders

Seated press

50 4+0/4+0

30 2x8

Band pull apart (between sets above)

2x25

Standing lateral raise

7.5 3x10

Left shoulder has been clunky. Struggling to go full range, kept thumbs down. 

Shoulder shocker

4 2x7

21/11 Front squat

Front squat

55 4x5

Hanging leg raise

3x10

Smith static lunge

20 each 2x10

This fucking killed. 

18/11 Legs

74.95

Back squat

Warm ups to 90, felt too heavy. 

Front squat

50 5x5

Good morning

40 2x10

KB swing

20 2x20

Hanging leg raise

1x10

16/11 Back with Oscar

Band pull apart 

100

Seated DB press

22.5 8/7/5

Cycling

16 min 

Seated cable row (hold last rep)

55 5

65 5

75 5

80 5

85 5

High row 

30 10

35 2x10

37 deg chest supported DB row 

12.5 3x12

15/11 Deadlift

75

Deadlift

130 4/3

120 4

Deficit deadlift (10kg plate)

60 2x12

Focus on eccentric balance. 

Smith machine pendlay row

10 each 1x10

20 each 1x9

Don't do this again. Weights fall off the rack because of dropping the weight. 

Seated cable row

50 1x10

60 1x10

Pull up

6x3

Standing cable row C2

20 each 2x10 (3 second hold)

20 each 1x21

12/11 Chest

74.95

Bench

67.5 5/5/5/3/3

Band pull apart

4x25

HS incline press

25 each 10/7+1/4

Bent over cable fly B4

35 x7 drop 25 x5

25 2x10

Shoulder shocker 

7 1x7

5 1x7 (no press)

37 deg chest supported DB row

25 12/10

20 11

10/11 Squat with Oscar

74.95 (first drop)

Squat

110 3/2

Standing calf raises

40 10

70 10

Leg press

160 10

240 10

280 8/6

Abductor

30 2x15

Adductor

30 2x10

5/11 Bench with Oscar

75.65

Bench

60 6

70 5/3/4 spot

Parallel bar dip

5/5/6

Standing concentration curl

10 3x10

Standing tricep pressdown 

20 2x10

4/11 Deadlift with Oscar

Deadlift

140 off a plate FAILED

130 off a plate 1x1

100 off floor 1x10

Left hip pain. 

Hyper 

2x20

Roman ring leg raise

3x10

Good morning half bar

25 2x20

2/11 Squat with Oscar

76.5

Squat 

100 1x6

Walking lunge

40 2x

45 2x

Bench step up

20 3x10