8/2 BW: 300
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3 - 18 minute split
365x3x3 - 7, 3, 6 minute splits
315x5x2 - 7, 6 minute splits
DL:
135x3
225x2
315x1
405x8 - 17 minute split
DL rep PR!
Printable View
8/2 BW: 300
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3 - 18 minute split
365x3x3 - 7, 3, 6 minute splits
315x5x2 - 7, 6 minute splits
DL:
135x3
225x2
315x1
405x8 - 17 minute split
DL rep PR!
8/5 BW: 301
Light Week
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 17 minute split
365x3 - 3 minute split
315x5 - 3 minute split
BP:
45x10
95x5x2
135x4
185x3
225x2
255x1
285x1
315x1 - 10 minute split
275x5x3 - 2, 3, 2 minute splits
Chinz:
4, 4, 4, 4, 4 EMOM
Triceps PRESSDOWNS:
55x12
70x12x2
Cable Curlz:
25x12
50x12x3
8/5 BW: 301
Light Week
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 14 minute split
315x5x2 - 3, 2 minute splits
BP:
45x10
95x5x2
135x4
185x3
225x2
250x1
275x5x3 - 24, 3, 5 minute splits
Hack SQs:
135x8
225x8x2
Standing Calf Raises:
160x10
200x10x2
Sitting Calf Raises:
45x10x3
8/12 BW: 302
TSFOSB Wk11 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
265x1
295x3 - 18 minute split
265x5x5 - 3, 3, 3, 4, 4 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
155x8x3 - 16, 4, 6 minute splits
DBCurlz (per arm, superset w/):
25x10x4
Triceps PRESSDOWNS:
55x10
70x10
60x10x2
8/13 BW 302
TSFOSB Wk11 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3 - 17 minute split
345x3x2 - 4, 4 minute splits
315x5x2 - 4, 4 minute splits
DL:
135x3
225x2
315x1
365x5x3 - 29, 4, 4 minute splits
Calf Raises in Hammer Strength Leg Press (per leg):
45x12x4
8/16 BW: 301
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1 - 16 minute split
445x1 - 4 minute split
405x3 - 4 minute split
365x3 - 4 minute split
315x5 - 6 minute split
BP:
45x10
95x5x2
135x4
185x3
225x2
255x1
285x1
315x3 - 15 minute split
275x5x3 - 4, 3, 3 minute splits
Hack SQs:
135x8
225x8x2
Chinz:
3, 3, 3, 3, 3, 3, 3, 3, 3, 3 EMOM
Standing Calf Raises:
180x12
220x12x2
8/17 BW: 300
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
185x1
205x1
225x1 - 12 minute split
235x1 - F, F, F minute splits
225x1 - 7 minute split
205x2x2 - 3, 3 minute splits
DBCurlz (per arm):
25x12x2
20x12
15x12
Failed 235 3 times, all right above my forehead. Not happy with that.
8/18 BW: 298
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x3 - 12, 2, 2 minute splits
315x8x2 - 3, 3 minute splits
BP:
45x10
95x5
135x4
185x3
225x2
255x1
285x1
315x3 - 10 minute split
225x8x2 - 2, 3 minute splits
DL:
135x3
225x2
315x1
405x1
455x4 - 15 minute split
Short on time, got this done in 52 minutes.
8/23 BW: 297
TSFOSB Wk1 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x1
315x3 - 15 minute split
265x5x5 - 3, 3, 3, 3, 6 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
150x8x3 - 14, 4, 6 minute splits
Triceps PRESSDOWNS (superset w/):
35x12
50x12x3
DBCurlz (per arm):
20x12x4
8/24 BW 297
TSFOSB Wk1 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x3x2 - 15, 4 minute splits
325x5x3 - 3, 5, 4 minute splits
DL:
135x3
225x2
315x1
365x5x3 - 19, 5, 4 minute splits
Calf Raises:
200x10
220x12x3
Seated Calf Raises:
90x7
55x10x3
Cable Curls:
35x10
45x10
50x12x2