Bench
Warmup
275x5
315x5
335x5
Strict Press
125ishx5 2 sets
Log Press
180x5
180x4
Sledge Swings
16lb
4 sets of 10 each arm
Blast Strap Pushups
Started with 8 chains down to body weight. Didn't do very many reps.
Some curls.
1/15 Squat
Squat
Warmup
315x5
365x5
405x8
Front Squat
135x5
185x5x2
205x5
225x5
Leg Press
777 (7 full reps, 7 top half, 7 bottom half is one set)
200 plus whatever the sled weighs
3 sets
Straight Leg Dead
85lb dumbbells x 4 sets
Reverse Hyper
3 sets of 10
1/17
Pullups
5x3 BW
KB Swings with dumbbells
complex with 20, 35, 50, 75, 85, and 100 pounds
up and back down so 120 total swings
finished in 7:45.
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