Sam Monday

Squat 6-4-2-1 265, 285, 305, 325

Stiff all around so I called it.

Sam Weds, Thurs, Sat, Sun

Weds

Close grip BP 3x10@185

Thurs

OHS 6-4-2-1 65, 85, 105, 125

Sat

C+P 3x8@135

Sun

Bench 6-4-2-1 235, 250, 265, 280

Incline 2x12@155

Pullovers 2x10@70

Skullcrushers 2x10@70

Sam Sat, Sun, Mon

Saturday - chest and tris

Bench 6-4-2-1 225, 240, 255, 270

Incline 2x12@135

Pullovers 5@120, 10@70

Skullcrushers 2x10@70

Sunday - Legs

Squat 6-4-2-1 255, 275, 295, 315

SLDL on box 2x10@185

Bulgarian split squats 2x8/leg@25

Monday - shoulders, back, and bis

Pullups 2x3

Press 6-4-2-1 155, 165, 175, 185

Row 6-4-2-1 185, 205, 225, 245

Upright row 2x10@100

BB Curl 2x5@95

Sam Sat, Tues, Thurs

Saturday

3x8x1min

OHS 65

Incline pushups 3x12x30sec (due to tattoo)

PC 115

BSS 2x10@30

Tuesday

3x8x1min

Bench 205 8,8,6

Squat 225

Row 135

Twenty ones curl @65

Thursday

3x8x1min

Press 115

FS 165

Instead of DL

swings 3x10x20-30sec

Sam Weds.

Press 3x8/1min @ 115

FS 3x8/1min @ 165

Picked that weight because of Dan John, glad I didn't go heavier

DL 3x8/1min @245

Did touch and go reps

Lateral raise 2x10@25

Sam Monday - Christine ongoing

Sam

Beginning the Push-Pull-Squat cycle

All exercises are 3x8 with 1 min intervals unless otherwise noted

Bench 205 8, 8, 4

Squat 225

Row 135

Christine is doing one or two days of tabata FS + KB workouts

KB A C+P

Goblet Squat

KB B TGU

Swings