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  1. Replies
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    9/23 Bench Press: 6x6x66kg super setted with...

    9/23
    Bench Press: 6x6x66kg super setted with 3x12 banded pull aparts and 3x8 seated rows.
    Bent Over Rows: 3x8x66kg supersetted with SLRs 2x10x9kg, 1x10x7kg and 3x10 hanging leg raises
    Bicep Curls,...
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    7/6 Snatch Push Press: 70x5, 85x5 Pause Bench...

    7/6
    Snatch Push Press: 70x5, 85x5
    Pause Bench Press: 75x2x4, 75x8 (2 in tank)
    Accessories
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    7/2 Deadlift: 125x3, 143x1, 150x5, 130x5+5...

    7/2
    Deadlift: 125x3, 143x1, 150x5, 130x5+5 shrugs, 125x5
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    7/1 God damn last week sucked nuts. Pause...

    7/1
    God damn last week sucked nuts.
    Pause Bench Press: 70x3, 80x5, 85x5, 80x6, 70x10
    Accessories (retraction)
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    6/22 Pause Bench 75x2x4, 75x8 Bent over rows,...

    6/22
    Pause Bench 75x2x4, 75x8
    Bent over rows, dips, Sales

    6/23
    Power Snatch: 73x2x3, 80x1
    Deadlift: 143x5, 143x2x3 with power shrugs
    Hyperextensions w/ Klokov pulls: 3x7-8
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    6/19 Pause Bench Press: 68x2x6, 68x12 Behind...

    6/19
    Pause Bench Press: 68x2x6, 68x12
    Behind the Neck Press, Side Laterals, Bent Over Rows (DB): 3x8 (15/20/22.5, 15, 50)
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    6/17 Pause Bench Press: 64x2x8, 64x12 (3 in...

    6/17
    Pause Bench Press: 64x2x8, 64x12 (3 in tank) s/s with band retraction 3x25
    Bent Over Rows s/s with BTN Strict Press: 64x3x8-10, 30x8, 35x8, 38x8
    One set of Seal Rows: 25sx8
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    6/16 Power Snatch: 60x3, 70x2, 75x1, 70x3 Pause...

    6/16
    Power Snatch: 60x3, 70x2, 75x1, 70x3
    Pause Back Squat (first time squatting in like a year): 85x5
    Deadlift: 114x4x4, 128x2, 114x8+8 power shrugs
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    6/14 Snatch Push Press: 60x5, 75x5, 80x5, 82x3...

    6/14
    Snatch Push Press: 60x5, 75x5, 80x5, 82x3
    Pause Bench Press: 73x2x4, 73x8
    Seal Rows (30s), Bent Over Rows (45s), Retraction, SLRs (15s), Hanging Leg Raises: 2x8
    Lots of band pull-aparts.
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    3/19 Bench Press: 68x2x8 2 sets of seal rows,...

    3/19
    Bench Press: 68x2x8
    2 sets of seal rows, side laterals, tricep pushdowns.
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    3/17 Bench Press: 84x1, 93x1, 82x3x5...

    3/17
    Bench Press: 84x1, 93x1, 82x3x5
    Accessories (4 medley): 2x5x10
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    3/16 Deadlift: 125x4x4, 143x2, 157x2, 125x10 +8...

    3/16
    Deadlift: 125x4x4, 143x2, 157x2, 125x10 +8 shrugs
    Reverse Hypers: 3x15
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    3/15 Power Snatch: 70x3, 78.5x2, 70x4 Snatch...

    3/15
    Power Snatch: 70x3, 78.5x2, 70x4
    Snatch Push Press: 85x5, 91x4
  14. Replies
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    3/10 Pause Bench Press: 75x2x6, 75x11 Seal...

    3/10
    Pause Bench Press: 75x2x6, 75x11
    Seal Rows, Tricep Kickbacks, SLRs: 2x2x10-12
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    3/9 Clean Deadlift: 118x4x4, 137x2, 152x2,...

    3/9
    Clean Deadlift: 118x4x4, 137x2, 152x2, 118x12 (+8 shrugs)
    Reverse Hypers: 2x10-12
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    3/8 Snatch Push Press: 84x5, 93x3, 102x1, 84x5...

    3/8
    Snatch Push Press: 84x5, 93x3, 102x1, 84x5
    Bench Press: 70.5x2x8, 70.5x12
    Couple sets of retraction, tricep pushdowns etc.
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    hahaha. i have no choice man, unfortunately...

    hahaha. i have no choice man, unfortunately career comes before lifting and its been a pretty nasty year.

    3/6
    Bench Press: 73x2x6, 73x12
    Lat Pulldowns, Tricep Pushdowns, Face Pulls, Hanging Leg...
  18. Replies
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    3/4 (sub 3 hours of sleep was programmed to...

    3/4 (sub 3 hours of sleep was programmed to snatch. Said fuck it and stuck to just deadlifts today
    Clean Deadlift: 114x4x4, 127x2, 146x2, 114x14 (+10 shrugs)
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    3/3 Pause Bench Press: 68x2x8, 68x14 Face...

    3/3
    Pause Bench Press: 68x2x8, 68x14
    Face Pulls, Push Downs, Retraction: 3x3x10
    SLR's, Tricep Extension: 1x10, 1x20
  20. Replies
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    2/28 Bench Press: 75x2x4, 75x10 SLRs/Tricep...

    2/28
    Bench Press: 75x2x4, 75x10
    SLRs/Tricep Extensions/Retraction: 3x3x10
    Lat Pulldown, Tricep Extensions, Face Pulls: 2x3x10
  21. Replies
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    2/26 Power Snatch: 60x2x3, 70x2x3, 75x2 Slater...

    2/26
    Power Snatch: 60x2x3, 70x2x3, 75x2
    Slater Log + 2 25s: 1x3, 2x5 s/s w/ trunk twists, retraction, and reverse hypers (3 sets each)
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    2/25 Paused Bench Press: 70x2x6, 70x10 Seal...

    2/25
    Paused Bench Press: 70x2x6, 70x10
    Seal Rows/Side Lateral Raises/Straight Bar Biceps: 3x3x10
    Face Pulls/Tricep Pushdowns: 2x2x10
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    2/24/19 Deadlift: 114x4x4, 127x2, 143x2,...

    2/24/19
    Deadlift: 114x4x4, 127x2, 143x2, 114x10+10 shrugs.
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    2/23/19 Snatch Push Press: 85x3x5 Pause Bench...

    2/23/19
    Snatch Push Press: 85x3x5
    Pause Bench Press: 66x2x8, 66x11 last (2-3 more in the tank)
    Seal Rows w/ SLRs: 3x2x10-12
    Face Pulls, Pushdowns, Curls: 3x10-12 curls only 2x10-12
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    2/16 Power Clean: 85x3, 93x2, 97.5x1, 93x1, 85x3...

    2/16
    Power Clean: 85x3, 93x2, 97.5x1, 93x1, 85x3
    Deadlift: 105x4x4, 125x2, 135x2, 105x10 (+10 shrugs)
    ***260 cards
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