• 140×6,7 in 60s

Yoke

• 365,455,545,635,635×50′

Stones to 50”

• 290x5x1

• 100,144,166,188,210×3

Incline CGBP – paused on chest

• 225,245,255×3
• 265×2

DB Rows

• 120x3x8

V Bar Pull Ups

• BWx4x5

• 135,225,315,405×3
• 495×1
• Add belt 590×3

Front Squats

• 60,100,140kgx5
• 160kgx3x2

Step Ups SS Ab Wheel

• BWx3x12

110x4x10

Giant Set x3x10

• Incline DB press 80
• Incline DB Skulls 35
• Alt DB Curls 35

Wide Pull Downs

• 110,120,130 up to 200x10x10

Preacher Curl Machine

• 3×20

• 100,144,164,184×5

Incline CGBP – paused on chest

• 225x4x5

Close Pull Downs

• 100x3x20

Had to get out early today so only did first half of the workout

It will be in 4 week blocks and have 3 different groups of exercises – 5 reps, 3 reps, 1 rep, and deload then start next group of exercises

I will also be going belt-less for everything except the last heavy set on the first exercise of each lower workout

Deadlift – touch and go

• 70,120,120,160kgx5
• 200,240kgx1
• Add belt 250kg(551)x5

Front Squat – no belt

• 70,110kgx3
• 150kgx3x3

Steps Ups SS Ab Wheel

• BWx3x12

• 60,60,100,100,120,140,160,180,190kg(418)X1

No Hans Olympic Squat

• Up tp 140kg(308)x1
• 

Farmers Walk x 40′

• 170,170,260,280,300 per hand

Stones – 46” platform

• 325x5x1

Was messing around on warm ups and decided to try some squats with no hands.

• 60,100,120,140,160,160kgx2

Axle Strict Press

• 40,40,60,60,80,80,80kgx5

Incline DB Press

• 85x3x12

Hammer Strength Pull Down

• +3plates4x10

• DB Rows 95×10
• DB SKulls 35×12
• Alt Hammer Curls 35 x12

Giant Set – 4 times through

• Hi Fat Bar Row 200×15
• Fat Bar Press Down 160×15
• Alt DB Curl 45×8

• 135,225,315,405,495,585,605×3

Safety Squat Bar Box Squats

• 155,245,335,425,425×5

GHR

• BWx3x12

Standing Abs

• 100,110,120×12

I have not pulled anything off the floor since early December. The pulls felt a little slow to start but were good.

I am going to get back to more structured training in 4 week waves starting next month. It will be progress from5 reps to 3 reps to 1 rep then a deload and repeat. There will be 3 groups of exercises:

Month 1 – Group 1,  Month 2- Group 2, 3-3, Repeat, Etc