Dgcoats' Texasish Method

[dgcoats]

10/11-10/17

BW 280

Squat 510 1 425 4-4-4-4
DB Bench 100 10-8-8
Unilateral KB RDL 50 9-9
Chin Up BW EMOM 7x3
Reverse Hyper BW 12-12
Dips 22.5 Chain 6-6
DB Alternating Curls 45 8-8
2:08-4:26

Hill Runs
Hanging Knee Raise
6:07-7:03

Bench 320 1 275 4-4-4-4
Good Mornings 185 10-10
Inverted Row BW 11-11-11
BB Walking Lunges 80 10-10
DB Overhead Extension 80 9-12
TRX Curls BW 10-11
Lateral Step Up BW 12-12
3:35-5:40

Deadlift 585 1 485 4-4-4-4
Press 165 8-8-8
Leg Press 410 9-8-8
Neutral Grip Pulldown 180 10-10-10
Hip Thrust BW 15-15
Close Grip Bench 205 8-11
Plate Pinch Curl 50 15-15
3:35-6:09

[dgcoats]

10/18-10/24

BW 280

Squat 535 1 445 3-3-3-3
DB Bench 100 11 Neutral 8-9
KB Swings 50 15-15
Chin Up BW 6-6-5-4
Reverse Hyper BW 12-12
Dips 22.5 Chain 8-8
DB Alternating Curls 50 7-7
5:46-8:14


Bench 325 1 285 3-3-3-3
Good Mornings 185 12-12
Inverted Row BW 10-10-10
BB Walking Lunges 100 8-8
DB Overhead Extension 100 8-9
TRX Curls BW 12-12
Lateral Step Up BW 5-5
5:12-7:20

Injured myself during last set of warm ups on deadlift day so skipped that workout. Felt a pop or strain in my rear delt area, was kind of painful to raise my arm or pull any kind of weight. Luckily I have a deload scheduled for this week so I hope to be healed enough to start lifting soon.

[dgcoats]

11/15-11/21

BW 280

Squat 500 1
Tempo Squat 315 (410) 4-4-4-4 (040) 4
RDL 225 11-11-11
KB Cossack Squat 20 7-7
Glute Bridge 20 20-20
Deadbug Hold
Assault Bike 10 mins 3.2 miles
5:30pm-7:43pm

Bench 335 0
Incline Bench 185 8-8-8-8-8
DB Row 70 12-12-12
Standing Cable Press 80 12-12
Iso Lateral Pulldown 140 15-15-12
Push Ups BW 12
TRX Curls BW 13
Bench Y Raise 10 10-10
Walk Jog 1000m
8:09pm-10:12pm

Deadlift 500 1
Sumo Deadlift 315 4-4-4-4-4
Squat Variations
DB Walking Lunges 20 10 25 10
Uni Hip Thrust BW 5-5
Roman Chair Leg Raise
Assault Bike 10 mins 3.4 miles
7:33pm-9:50pm

Press 205 1
DB Press 50 12-12-12-12
Seated Row 140 15-15-13
Tempo Bench 225 (410) 5-3 230 4
NG Pulldown 140 15-11-13
DB Skullcrusher 30 20
DB Hammer Curls 30 15
Bench Y Raise 7.5 13
5:07pm-7:00pm

Spent a few weeks doing rehab type workouts, this was my first week actually lifting

[dgcoats]

11/22-11/28

BW 279

Squat 500 1
Hack Squat 230 10 280 10 300 10-10
RDL 225 12-12-12
KB Cossack Squat 20 7-7
Glute Bridge 50 15-15
Deadbug Hold
Sandbag Carry
8:05pm-10:20pm

Bench 315 1
Incline Bench 205 8-7-6-4 160 10
DB Row 70 15-15-11
Standing Cable Press 80 12-12
NG Kneeling Pulldown 160 12-10-9
Push Ups BW 13
TRX Curls BW 13
Bench Y Raise 10
4:13pm-6:00pm

Deadlift 550 1
Sumo Deadlift 365 6-6-6-6
Tempo Squat 275 3-3-3-3
DB Walking Lunges 30 8-8
Uni Hip Thrust BW 20-20
Roman Chair Leg Raise
4:48pm-7:00pm


Press 205 1
DB Press 65 9-9-9-9
Seated Row 160 11-11-11
Tempo Bench 235 (410) 3-3-3-3
Iso Lateral Pulldown 110 20-20-20
5:26pm-7:00pm

[dgcoats]

11/29-10/5

BW 277

Squat 500 1
Hack Squat 320 10-10-10-10
RDL 245 12-12-12
KB Cossack Squat 25 5 30
Glute Bridge 50 20-20
5:21pm-7:00pm

Bench 315 1
Wide Grip Feet Up Bench 205 5 185 10 Reg Grip 12-12-7
DB Row 70 15-15-15
Standing Cable Press 80 10 60 10-5
NG Kneeling Pulldown 160 12-12-12
Push Ups BW 15
TRX Curls BW 15
Bench Y Raise 7.5 12
5:06pm-7:00pm

Deadlift 585 1
Sumo Deadlift 365 8-8-8-8
Pin Squat 315 3-3-3-3
DB Walking Lunges 30 9-9
Uni Hip Thrust BW 20-20
Sandbag Carry
4:51pm-7:00pm

Press 205 1
Seated DB Press 55 15-11-11-12
Pendlay Row 225 5-5-6
Tempo Bench 240 (410) 3-3-3-3
Iso Lateral Pulldown 140 12-12-12
5:30pm-7:00pm

Bench 185 7-7-7
TRX Face Pull BW 12-12-12-12
Standing Calf Machine 200 10-10-9-9
Suitcase Carry
4:59pm-6:00pm

[dgcoats]

12/6-12/12

BW 277

Squat 475 1
Hack Squat 320 11-11-11-11
Deficit RDL 185 8 Reg 12-15
KB Cossack Squat 35 5-5
Glute Bridge 60 20-20
Jump Rope 10 minutes
4:50pm-6:48pm

Bench 300 1
Feet Up Bench 205 8-10-10-10
DB Row 75 15-15-15
Standing Cable Press 80 15-12
NG Kneeling Pulldown 160 15-14-13
Push Ups BW 16
TRX Curls BW 17
Y Raise 7.5 20
Weighted Carry
5:08pm-7:00pm

Deadlift 545 1
Sumo Deadlift 370 10-10-15
Pin Squat 275 1-4-4-4
DB Walking Lunges 40 8-8
Uni Hip Thrust BW 6-6
Weighted Carry
5:01pm-7:00pm

Press 195 1
Seated DB Press 60 12-12-12-12
Pendlay Row 225 8-10-10
Tempo Bench 250 (410) 3-3-3-3
Iso Lateral Pulldown 140 15-15-15
5:06pm-7:00pm

Bench 185 7-7-7
Straight Arm Pulldown 70 13-13-13
Standing Calf Machine 180 12-12-12
Weighted Carry
5:04pm-6:00pm

[dgcoats]

March 19 - April 15

Squat 315 3-4-3
Isolateral Chest 140 15-15-15
KB Swings 40 12-12-12
Pulldown Uni 50 20 70 16-16

Bench P 225 3-3-3 R 3
Standing DB Row 60 12-12-12
BB Walking Lunges 60 8-8
Dead Hang

Snatch Deadlift 225 3 275 3-3-3
CGBP Pause 175 6-6-5
Hack Squat 280 6-7-7
Inverted Row BW 6-6-6-6
Zercher Hold 185 30s-30s
Uni Farmer's Walk 50 8 down back

6:26-7:50
Press 135 10-6-5-5
DB Upright Row 17.5 10-8-8-8
Leg Press 250 12 290 12 310 12
Glute Bridge 50 20-20
Uni Farmer's Walk 70 Down Back 3

Chin Ups
Reverse Lunge
Push Ups

5:11-6:56
Squat 405 1-1-2-2-3
KB Swings 45 12-12-12
DB Bench 75 8-8-8
Incline Row 75 5-6-8
Suppinated Pulldown 120 15
Dips BW 4
Overhead KB Carry 30 1-1-1

6:37-8:25
Pause Bench 225 5 235 5 245 3 225 5 205 5
Bulgarian Split Squat 1S 30 7-9-10
Inverted Row BW 8-8-8-8
Back Extension 25 12-12
KB Farmer's Walk 50 1-1-1

6:34-8:57
Deadlift 405 3 455 3 505 3 365 3
Seated NG DB Press 55 10-10-10
Leg Press 330 15-15
Pulldown 140 15 160 10-10
Overhead KB Carry 20 1-1-1

4:31-6:14 day 19
Press 185 3 190 3 135 8-8
Walking Lunges 50 5-6-6
Pullover Machine 105 15 155 12-12
Uni Hp Thrust BW 8-10
DB Alternating Curls 35 12-12
Bag Carry

7:36-9:25
Squat 405 1 455 1 495 0 P 315 3-3-5
DB 1 Incline Bench 85 6-6-7
KB Swings 50 12-12-12
Incline DB Dead Row 85 7-7-7
Dips BW 8
TRX Curls BW 15
KB Waiter Carry 20

5:35-7:27
Pause Bench 265 1 275 1-1 225 6-7
Uni Leg Press 140 12 200 8-10
Pulldown 160 12-12-12
Back Extension 50 8-10
DB Alternating Curls 45 8-7
Uni BB Farmer's Walk 80 1-1

6:27-8:23
Deadlift 495 1 545 1 585 1 365 4-4
Seated DB Press 70 7-7-8
KB Pistol Box Squat 5S 10 3-3-3
Seated Row 160 10 180 10-10
BB Squat Carry 1-3

Stopped lifting for a few months and this was the training I did to get back in shape. Gonna have a eight week cut going forward.

[dgcoats]

4/20-4/24 271 lbs

2:22-3:13
Zercher Squat 225 3-3-3
Dips BW 7-7-7-7-7
Inverted Row BW 8-8-8-8-8
Leg Raise BW 4-4-4-4-5

5:18-7:13
Sumo Deadlift 315 10-10-11
Wide Grip Bench 205 10-10-8-6-4-2
Uni Sup Pulldown 70 15 90 15 100 12 110 12-12
Ab Wheel 7-5-5
Assault Bike 6 mins 1.9 miles

[dgcoats]

4/25-5/1

269 lbs

Accessory day

5:20-7:33
Zercher Squat 185 8 195 6 205 6-7
WG Bench 175 12-12-12-8-8
Inverted Row BW 9-9-9-9-9
Leg Raise 3-3-3-3
Weighted Carry

6:20-8:20
Hex Deadlift 340 5-7-7-7-7-5
Dips BW 9-9-9-9-9
Uni Sup Pulldown 110 12-12-12-12-12
Ab Wheel 4-4-2
Weighted Carry

[dgcoats]

5/2-5/8

268 lbs

4:16-6:38
Zercher Squat 205 8-8-8-8-8
WG Bench 175 12-12-12-12-12
Inverted Row BW 8-8-8-8-8-8-8
Unilateral RDL 30 10
Face Pull 25 20
Leg Raise 5-5-5
Weighted Carry

5:08-7:17
Hex Deadlift TNG 365 8-8-8-8-8
Dips BW 8-8-8-8-8-8-8
Pulldown 160 10 140 13-13-13-14
Walking Lunges 40 10
DB Upright Row 17.5 20
Push Up Plank 25 sec 20 sec 25 sec

12:00-2:25
Good Mornings 175 15
Isolateral Pulldown 180 8-8-8-8-8-8-8
Incline Bench 185 8 175 8-8-8-8 155 8-8
Leg Press 360 10 Sled 315 10 405 10-10-10
Face Pull 25 20
Weighted Carry

[dgcoats]

5/9-5/15

267 lbs

5:55pm-8:21pm
Zercher Squat 225 6-6-6-6-6 205 10 225 4
WG Bench 190 12 205 10-10-10-10
Inverted Row BW 8-8-8-8-8-8-8-8
Unilateral RDL 30 11
Face Pull 30 16
Leg Raise

7:45am-10:11am
Hex Deadlift TNG 365 9-9-9-9-9
DB Bench Slight Incline 70 12-12-12-12-12
Pulldown 140 15-15-15-15
Walking Lunges 40 11
DB Upright Row 20 15
Push Up Plank

4:33pm-6:00pm
Good Mornings 185 15
Isolateral Pulldown 200 10-10-9-9-9
Dips BW 8-8-8-8-8-8-8-8
Leg Press Machine 300 15 320 15-15-15
Straight Arm Pulldown 40 18
Weighted Carry

[dgcoats]

5/16-5/22

266 lbs

5:34pm-7:39pm
Zercher Squat 225 8-8-8-8-8
WG Bench 190 15-12-12-15
Inverted Row BW 10-10-10-10-10
Unilateral RDL 30 12
Face Pull 30 20
Leg Raise

4:17pm-6:21pm
Hex Deadlift TNG 335 12-13-13-13
Dips BW 8-8-10-5-5-5-3-3-4
Pulldown 160 10-10-10-10-10
Walking Lunges 40 12
DB Upright Row 20 18
Push Up Plank

[dgcoats]

5/23-5/29

266 lbs

2:45pm-4:43pm
Zercher Squat 230 9-10-10 235 5-5
WG Bench 175 20 205 8-10 160 20
Inverted Row BW 12-12-12-12-6-6
Unilateral RDL 30 13
Face Pull 35 13-13
Leg Raise

5:30pm-7:26pm
Hex Deadlift TNG 405 8-8-8 315 15
DB Bench 85 12-10-8 75 10-8
Pulldown 120 20-18-15-16
Walking Lunges 40 12
DB Upright Row 20 13-13
Pallof Press

[dgcoats]

5/30-6/5

264

4:36pm-6:36pm
Good Mornings 205 10-10
Isolateral Pulldown 200 10-11-11 180 12 160 15
Incline Bench 165 12-12-12 155 12-12
Leg Press Sled 465 15-15-20
Straight Arm Pulldown 40
Weighted Carry

7:33pm-9:48pm
Squat 315 12-12-15
Bench 225 10 205 12-12-15
RDL 250 10-10
Seated Row 160 12-13-13-17
Push Ups
Calves

4:33-6:01
Deadlift 365 12-12-15
Press 125 10-8 115 10-13
Uni Leg Press Sled 285 5-6
NG Pulldown 180 8 160 12-12

[dgcoats]

6/6-6/12

264

6:23pm-8:14pm
WG Bench 205 11-11-11-13
Sup Pulldown 160 12-12-12-12 140 15
DB Press 50 12-12-12-12
Face Pull 30 15-15
Dips BW 6-5
Jump Rope 5 mins

6:26pm-8:02pm
Zercher Squat 250 7-7-7-10
Pull Through 50 15-15-15
Uni Leg Press Sled 285 10-11
Standing Calf Machine 120 12-16
Assault Bike 6 mins 2.0 miles

[dgcoats]

6/13-6/19

263

7:35pm-9:17pm
Seated Press 135 10-9-9 115 12
Sup Row 185 10-10-10-10-10
DB Bench 75 12-11-8-9
Face Pull 30 20-20
CG Feet Up Bench 175 10 155 13
Stairmaster 4 mins

5:28pm-7:26pm
Hex Deadlift 365 10-10-12 315 16
Hip Thrust 275 8-5-5-3
DB Walking Lunges 55 6-6
Leg Press Machine Calves 210 20 250
Weighted Carry

8:04am-10:01am
WG Bench 210 12-12-12-11
Sup Pulldown 160 13-13 Reg 13-13-13
DB Press 45 15-15-15-15
DB Upright Row 20 13-15
Dips BW 6-7
Assault Bike 6 mins 2.1 miles

[dgcoats]

6/20-6/26

262

7:44pm-9:40pm
Seated Press 135 10-10-10-10
Sup Row 185 11-11-11-11-11
DB Bench 70 13-13-13-11
DB Upright Row 20 15-15
CG Feet Up Bench 140 13-14
Overhead Carry

9:11am-10:49am
Zercher Squat 255 5-6-5-5-4-4-4
Pull Through 50 15-15-15
Leg Press Machine 310 20-20
Standing Calf Machine 120 16-16
Weighted Carry

4:14pm-5:58pm
WG Bench 210 15-13-10-11
Pulldown 140 18-15-8-8-8-11-12
DB Press 45 20-15-16-16
Face Pull 30 25-25
Push Ups 12-10
Overhead Carry

[dgcoats]

6/27-7/3

261

4:22pm-6:05pm
Hex Deadlift 405 15 365 10-10-10
Smith Machine Hip Thrust 135 15 200 13-13
DB Walking Lunges 55 8-8
Standing Calf Machine 120 16-16
Weighted Carry

4:37pm-6:27pm
Seated Press 135 13 125 11-11-12
Sup Row 175 12-12-12-12-13
DB Bench 70 13-13-14-8-8
DB Upright Row 22.5 11-12
CG Feet Up Bench 140 17-16
Overhead Carry

4:20pm-5:54pm
Zercher Squat 275 10 250 8-8-8
Pull Through 50 18-18-20
Uni Leg Press Sled 285 12 335 10
Standing Calf Machine 120 15-15
Weighted Carry

3:35pm-5:17pm
WG Bench 215 15 200 12-12-12
Pulldown 160 10-10-8-8-6-5-5-5-5-6
DB Press 50 17-13-12-12
Face Pull 30 20-18
Decline Push Ups 13-12
Overhead Carry

[dgcoats]

7/4-7/10

261

Deload

[dgcoats]

7/11-7/17

260

5:22pm-7:16pm
Low Bar Squat 340 10 315 10-10-10
Pull Through 57.5 15-15-15
Uni Leg Press Sled 335 10-9 Reg 35
Standing Calf Machine 140 15-15
Weighted Carry

2:08pm-3:53pm
Bench 225 14 210 10-9-10
Pulldown 160 12-12-10-10 140 14
DB Press 50 14-10-10-11
Face Pull 40 16-15-15
DB Bench 70 13-11-10
Overhead Carry

6:47pm-8:40pm
Deadlift 405 13 375 5-5-5-5-5-5
Hack Squat 320 6-6-5-5-4-4
Unilateral BB RDL 60 6-8-10
Seated Calf Machine 180 20-25
Weighted Carry

4:16pm-6:00pm
Press 135 13 125 10-5-5-5-5
Sup Row 165 10-11-11-11-11
CG Feet Up Bench 175 10 160 12-12-12
DB Upright Row 22.5 13 20 16-16
Decline Push Ups 11-10 Reg 12
Overhead Carry

[dgcoats]

7/18-7/24

259

1:54pm-3:39pm
Low Bar Squat 340 12 315 6-9-6-6-6
Pull Through 57.5 16-16-16
Leg Press Sled 475 15-15-24
Standing Calf Machine 140 17-17
Weighted Carry

4:08pm-6:05pm
Bench 225 15 210 10-7-7-7
Isolateral Pulldown 160 13-13-13-13
Pec Deck 70 15-15 80 15
Cable Overhead Tricep Extension 50 15 60 12-12
DB Supinated Curls 40 10-8-7
Face Pull 40 16-16-16
Overhead Carry

12:08pm-2:00pm
Deadlift 405 15 365 6-8-8-8
Hack Squat 280 12-12-13
Uni BB RDL 60 10-10-10
Leg Extension 100 16
Leg Curls 100 17
Seated Calf Machine 180
Weighted Carry

[dgcoats]

7/25-7/31

Off

[dgcoats]

8/1-8/7

257

4:10pm-6:00pm
LB Squat 500 1 405 3-3-3
Deficit Deadlift 365 5-5-5
Bulgarian Split Squat 70 5-5
Back Extension 50 10-8
Seated Calf Machine 180 15 230 15
Weighted Carry

3:12pm-5:01pm
Bench 320 1 265 3-3-3-3
Pendlay Row 250 5-5-6
Slight Incline Bench 205 6-6-6
Straight Arm Pulldown 70 9-10-10
DB Supinated Curls 40 8-8
Weighted Carry

5:12pm-6:58pm
Deadlift 585 1 465 3-3-3
Pin Squat 315 3-4-5
Good Mornings 185 7-7
Side Step Up BW 8-10
Seated Calf Machine 270 15-15
Weighted Carry

6:50am-8:29am
Press 205 1 165 3-3-3-3
Chin Ups BW 6-6-6
NG DB Press 90 5-5-8
Face Pull 50 12-12
Decline Push Ups BW 10-12
Weighted Carry

[dgcoats]

8/8-8/14

256

6:58pm-8:00pm
LB Squat 455 1 365 3-3-3
Deficit Deadlift 300 6-6-6
Bulgarian Split Squat 50 6-6
Back Extension BW 15-15
Standing Calf Machine 140 15-15

1:41pm-2:59pm
Bench 295 1 245 4-4-4-4
Pendlay Row 225 7-7-7
NG DB Bench 90 8-8-8
Straight Arm Pulldown 50 15-15
DB Supinated Curls 40 8-8

8:41pm-10:00pm
Deadlift 535 1 420 3-3-3
Pause Squat 280 4-4-4
Good Mornings 175 8-8
Side Step Up BW 11-11
Seated Calf Machine 270 15-15

2:05pm-3:22pm
Press 190 1 150 4-4-4-4
Chin Ups BW 7-7-7
Slight Incline Bench 205 7-7 210 5
Face Pull 40 20 50 15
Decline Push Ups BW 13-13

3:21pm-4:52pm
LB Squat 465 1 405 3-3-3-3
Deficit Deadlift 350 5-5-5
Bulgarian Split Squat 70 5-5
Back Extension 50 10-10
Standing Calf Machine 200 7-7
Weighted Carry

[dgcoats]

8/15-8/21

256

5:33pm-7:07pm
Bench 300 1 265 3-3-3-3-3
Pendlay Row 240 6-6-6
NG DB Bench 100 5-5-5
Straight Arm Pulldown 70 11-11
DB Supinated Curls 40 8-9
Dead Hang

1:51pm-3:23pm
Deadlift 545 1 465 3-3-3-3
Pause Squat 320 4-4-4
Good Mornings 175 9-9
Side Step Up KB 20 7-7
Standing Calf Machine 210 10-9
Weighted Carry

1:54pm-3:22pm
Press 195 1 165 3-3-3-3-3
Chin Ups BW 7-7-7
Slight Incline Bench 215 4-4 225 4
Face Pull 50 15-14
Decline Push Ups BW 13-13
Dead Hang

1:43pm-3:19pm
LB Squat 470 1 405 3-3-3-3
Deficit Deadlift 350 5-5-5
Bulgarian Split Squat 75 4-4
Back Extension 50 11-11
Seated Calf Machine 270 15 320 14
Weighted Carry

[dgcoats]

8/22-8/28

255

5:19pm-6:43pm
Bench 305 1 275 3-3-3-3-3
Pendlay Row 245 5-5-5
NG DB Bench 100 5-5-6
Straight Arm Pulldown 70 11-11
DB Supinated Curls 40 9-10
Dead Hang

1:53pm-3:38pm
Deadlift 560 1 495 3-3-3-3
Pause Squat 335 3-4-4
Good Mornings 185 8-8
Side Step Up KB 20 8 30 6
Seated Calf Machine 180 20 270 15
Weighted Carry

2:03pm-3:35pm
Press 200 1 175 3-3-3-3-3
Chin Ups BW 7-7-7
Slight Incline Bench 225 4-4-4
Face Pull 65 9-9
Dips BW 6-7
Dead Hang

3:18pm-5:00pm
LB Squat 495 1 435 3-3-3-3
Deficit Deadlift 365 5-5-5
Bulgarian Split Squat 75 5-6
Back Extension 90 5-6
Standing Calf Machine 200 12-10
Weighted Carry

[dgcoats]

8/29-9/4

254

Deload

[dgcoats]

9/5-9/11

253

2:37pm-4:20pm
Bench 320 1 260 5-5-5-5-5
Pendlay Row 250 6-6-6
NG DB Bench 100 5-5-6
Straight Arm Pulldown 70 12-12
DB Supinated Curls 50 6-6
Dead Hang

1:50pm-3:41pm
Deadlift 600 1 465 5-5-5-5
Pause Squat 350 3 355 3 365 3
Good Mornings 190 8-8
Side Step Up KB 30 7-7
Standing Calf Machine 250 10-9
DB Hold

12:41pm-2:28pm
Press 210 1 165 5-5-5-5-5
Chin Ups BW 8-8-7
Slight Incline Bench 225 5-4 205 7
Face Pull 65 10-10
Dips BW 8-7
KB Waiter Hold

1:26pm-3:31pm
LB Squat 525 0 405 3 365 1 HB 315 1-3 325 2 335 4-4-1 355 1 315 5
Deficit Deadlift 315 8 340 8-8
Front Squat 225 1 230 2-3-4-1
Back Extension 50 12-13
Calf Step BW 25-30
Unilateral DB Hold

Poor sleep throughout the week so squat day ended up going bad. Walked 525 out but didn't attempt because it felt way too heavy.

[dgcoats]

9/12-9/18

252

10:14pm-11:53pm
Bench 325 0 275 2 280 1 285 1 290 1 Pause 225 5
Pendlay Row 250 6-7-7
NG DB Bench 100 6-6-7
Straight Arm Pulldown 70 12-12
DB Supinated Curls 45 9-9
Dead Hang

1:55pm-3:44pm
Deadlift 610 0 550 1 520 1 410 2-2
Pause HB Squat 315 4-4-5
Good Mornings 160 10-12
Side Step Up KB 35 8 40 8
Standing Calf Machine 250
DB Hold

1:45pm-1:46pm
Snatch Deadlift 245 5-5-5-5
Uni DB Press 40 12-12-12-12
Lunge 110 8-8-8
NG Pulldown 135 12-12-12
NG Decline Push Ups 15-15
Cable Curls 50 15-14

Poor recovery the last two weeks so I decided to skip a workout and do a back off day. Gonna start a new strength block tomorrow.

[dgcoats]

9/19-9/25

252

2:01pm-3:44pm
Bench 275 4 Pause 250 4-4-4-4
Deficit Pendlay Row 250 6-6-7
NG DB Bench 100 7-7-7
Straight Arm Pulldown 60 15-16
DB Supinated Curls 45 10-7 30 7
Dead Hang

2:05pm-3:56pm
Deadlift 500 4 450 4-4-4-4
Pause HB Squat 315 5-5-5
KB Swings 50 16-20
Side Step Up KB 40 8-8
Standing Calf Machine 250 13-10
KB Waiter Hold

2:08pm-3:44pm
Press 185 4 165 4-4-4-4
Chin Ups BW 8-8-8
Slight Incline Bench 205 8 190 8-8
Face Pull 50 12-12
Dips BW 10-7
Dead Hang

1:23pm-3:08pm
HB Squat 430 4 385 4-4-4-4
Deficit SLDL 245 6-6-6
Front Squat 225 3-4-4
Back Extension 50 13-13
Seated Calf Machine 320 16-18
Unilateral DB Hold