Week of April 16

4/16
Press 135x3, 155x3, 175x5
CGBP 165x8, 190x8, 225x6
Chins 10, 10, 10
Hammer curls  55s x6, x6, x6

4/17
Deadlift 295x3, 335x3, 385x5. EZ
Front squat 165x8, 195x8, 220x6

4/20
Bench 225x3, 250x3, 280x6
Incline 150x8, 175x8, 200x6
Chins 11, 11, 11
DB rows 110 x15, x16

4/21
Squat 245x3, 275x3, 315x5
RDL 190x8, 225x8, 255x6

Friday March 15

Squat  235x3, 275x3, 305x6
RDL  185x8, 215x8, 245x6
Airdyne: 7 mins at 50%/95%  148 total calories

Thursday March 14

Bench  215x3, 245x3, 275x8
Incline  155x8, 175x8, 200x6
Dumbbell rows  115x18, x18
Hammer curls  50s x9, x7, x8

Tuesday March 12

Deadlift  295x3, 335x3, 375x7
Front squat  160x8, 185x8, 215x6
Ab wheel with vest   12, 12, 12

Monday March 11

Press  135x3, 150x3, 170x6
CGBP  160x8, 190x8, 215x6
Chins  70x3, 90x2, 110x1.1 (20s), 110x1
Dips 12, 12, 12

Week of February 11

Monday
Press 135x3, 145x5, 165x6
Close grip bench 155x8, 185x8, 205x6
DB hammer curls 35s x14, 40s x10

Tuesday
Deadlift 285x3, 325x3, 365x6
Front squat 155x8, 185x8, 205x6

Wednesday
Sled work: 100yd round trips switching off every 20yds. 1x70lbs, 2x80lbs, 2x90lbs, 1x100lbs, 2x45lbs

Thursday
Bench 210x3, 240x3, 270x7
Incline 145x8, 165x8, 190x6
DB rows 110x18, x18
Dips (1 min rest) 12, 12, 12

Friday
Squat 230x3, 260x3, 295x5
RDL 185x8, 210x8, 235x6
Ab wheel 3 sets of 10