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6 Weeks Out - Bench Day #3

Comp Bench
230 4x4

Pendlay Row
165 4x10

Concentration Curl
30 3x10

7 Weeks Out Squat + Bench Day #2

Pause Squat
405 3x8

DB Foot Elevated Split Squat
25 3x10

Comp Bench
225 4x5 PR?

7 Weeks Out - Deadlift Day #1

Sumo Deadlift
515 3x5 PR

Snatch Grip Deadlift
375 3x3 PR

DB Row
50 3x12

7 Weeks Out - Squat Day #1

Comp Squat
420 4x7 @ 6

8 minutes backwards on incline treadmill

AM BW: 178.2

Man these were easy. Possibly a 7RM. Definitely an RPE PR

7 Weeks Out - Bench Day #1

Wide Grip Floor Press
220 5x5

DB Press
52 2x12
52x18

Scapular Pull-up (30 second rest)

Thank you! Trying to find a house 4 hours away is proving difficult. Fortunately school ends this week and I work remotely so we are going back on Sunday and staying until we find one

7 Weeks Out - Deadlift Day #2

10 minutes on stationary bike for 1.85 miles

Conventional Deadlift
430 4x6 PR

Upright Barbell Row
85 3x10

7 Weeks Out - Bench Day #3

Comp Bench
225 2x5
225x4

Pendlay Row
155 4x12

Concentration Curl

8 Weeks Out Squat + Bench Day #2

Pause Squat
435x3
435x5
435x4

DB Foot Elevated Split Squat
20 3x12

8 Weeks Out - Deadlift Day #1

Sumo Deadlift
495 4x6 PR

Snatch Grip Deadlift
355x5 PR
355x4

DB Row

8 Weeks Out - Bench Day #1

Wide Grip Floor Press
205 5x6

DB Press
42 3x15

Scapular Pull-up (60 second rest)
12,11,11

8 Weeks Out - Deadlift Day #2

Conventional Deadlift
405 4x7 PR

Upright Barbell Row
70 3x15

Pullup
8, 7, 7, 6

8 Weeks Out - Bench Day #3

Comp Bench
215 3x7 PR

Pendlay Row
135 4x15

Plate Pinch
45x35 seconds

9 Weeks Out Squat + Bench Day #2

Pause Squat
415 4x4

DB Bulgarian Split Squat
BW 3x15

Comp Bench
210 4x8 PR

9 Weeks Out - Deadlift Day #1

Sumo Deadlift
480 4x7 PR

Snatch Grip Deadlift
335 3x4 PR

Fat Gripz DB Row
70 3x6

9 Weeks Out - Squat Day #1

Wrapped Squat
520 2x3

Sleeve Squat
465 3x3

AM BW: 178.2

9 Weeks Out - Bench Day #1

Wide Grip Floor Press
195 5x7

DB Press
32 3x20

Scapular Pull-up
3x15

Off Season - Week 5 Squat + Bench Day #2 Deload

Pause Squat
355 4x4

DB Bulgarian Split Squat
17 3x20

Comp Bench
180 4x9

Off Season - Week 5 Arm Wrestling Focus

Barbell Finger Curl
95 4x20

Pronator with load
7 3x15

Supinator with load
7 3x15

Off Season - Week 5 Deadlift Day #1 Deload

Sumo Deadlift
370 4x8

Snatch Grip Deadlift
275 3x4

Fat Gripz DB Row
65 3x8