28/6 Chest

Bench

60 3x6

Felt fairly easy. Didn't have to pause too much in between reps. 

HS incline press

25 each 10

25 each 6, drop to 20 each 4

20 each 10

Shoulder shocker 

5 3x7

25/6 Deadlift with Oscar

69

Deadlift

120 4/5

6am deadlifts are not fun. 

Hanging leg raise

3x10

Flat back leg raise

3x10

Torsonator row

25 3x10-12

Plank

3x

23/6 Shoulders

Seated DB press with internal rotation

12.5 2x10

Superset: 3x 40

Barbell shrug behind 10

Barbell shrug 10

Red band pull up

3x10

Seated press

30 10

35 8

Bent over concentration curl

12.5 3x10

20/6 Squat with Oscar

Squat

80 5

90 5

97.5 2x3

Red band hypers off floor

3x12

Box jump 

2x25

Strained neck in last rep. 

18/6 Shoulders with Oscar

69.3

OHP

30 10

35 9/7

Superset:

A5 bent over cable fly

30 2x10

35 10

Seated incline row

30 2x5

35 5

HS incline press 

20 each 15/10/14

Vault neutral push ups

2x10

Standing lateral raise

5 15

Drop set:

7.5 12/10

5 12/10

16/6 Deadlift

Deadlift

130 3/1

120 2x4

Kroc row

22.5 1x30

Lat pulldown 

50 15/10/10

30 20

Fatigue came early because of kroc rows. 

Squat 

80 5

Emevas protocol

85 6/3

70 6/4

KB swing

16 50

13/6 Squat with Oscar

Squat 

90 2x5

Hanging leg raise

4x10

Cable curl

20 3x12

Planks

2x 2 min