Monday

Squat

Raw, no belt

  • 135 x 8
  • 135 x 5
  • 225 x 5
  • 315 x 3
  • 365 x 3 x 2

Bench

Raw

  • 155 x 8
  • 265 x 5
  • 308 x 1
  • 341 x 1

Old single ply

  • 402 x 3 off 3-board
  • 463 x 3 off 2-board
  • 484 x 3 off 1-board
  • 501 x 1 full range
  • 540 x 1 full range, missed last half inch lock out

I wanted to see where I was at this point. I have a long way to go.

Floor Press

  • 3 x 5
  • 1 x 3

Lying Dumbbell Tricep Extension

  • 4 x 10

Rotator-cuff Power Cleans

  • 3 x 15

The gym was freezing cold, about 30 degrees. Time to go home. Haha.

Wednesday

Squat

Belt only

  • 135 x 5 x 2
  • 245 x 3
  • 335 x 3
  • 405 x 3

Speed Bench with Mini Bands

  • 8 x 3 x 225

Lying Tricep Extension

  • 6 x 10

Rack Pulls

Top of the knee

  • 245 x 5
  • 445 x 3
  • 645 x 3
  • 745 x 3
  • 810 x 3 x 3

Glute Ham Raises

  • 3 x 8

Leg Extension

  • 2 x 10

Supported Rows

  • 2 x 8

Face Pulls Wide

  • 3 x 10

Hammer Curls

  • 3 x 6

Saturday

Squat

Raw, Belt only

  • 135 x 8
  • 135 x 5
  • 225 x 5
  • 315 x 3
  • 455 x 1
  • 525 x 3

Loose suit and wraps

  • 640 x 2

Hang Band Squats

Green bands with Buffalo bar

  • 727 x 1
  • 837 x 1

Stiff Leg Deadlifts

  • 135 x 5
  • 225 x 5
  • 315 x 5
  • 405 x 5

Learn more about Steve.