Squats

Briefs only
120 x 3
suit straps down
150 x 3
straps up + wraps
175 x 2
200 x 1
215 x 2 PB!

Leg press
200 x 15
300 x 15 (3 sets)

SLDL
60 x 12
80 x 12
100 x 10
120 x 12

ABs
20 x 15
25 x 15 (2 sets)
25 x 20

Bent over rows
3 sets x 20

Gun work

Squats were not deep. i think it could have went either way and my training partner at the side said that they were just breaking but he was being VERY strict and needed a wincy bit more. I would agree based on the video

DE bench

Speed bench w/70kgs x 3 (10 sets, 3 Grips)

Dumbell Bench
30 s x 15
40s x 12,12,10

Incline
50 x 12
60 x 10
65 x 10
70 x 12

Dumbell rows
30s x 20 each side (4 sets)

Lat. Raises
2sets of 20

EZ bar extensions
10s each side x 15 (4 sets)

3 days in a row...takes it toll

Deads

Speed squats w/80kgs x 2 x 8sets

Deads
70x6 x2sets
120 x 3
suit on
160 x 3
straps up
185 x 1
210 x 1
230 x 2 (2 sets PB)

Rack pulls just above knee
120 x 5
170 x 3
200 x 3
230 x 3
260 x 1
280 x 1
300 x 1 !!!

Pull thrus
4 x 15

Shrugs
70 x 15
100 x 15,
110 x 12, x 15

Ab sling & rope
4 sets x 15

yuss

ME bench

Floor presses
60 x 8
80 x 3
90 x 3
100 x 1
110 x 1
115 x 1

Bench
60 x 6
80 x 3
shirt on
100 x 3
115 x 2
130 x 2 (2 sets)

chest suported rows
50 x 15
60 x 15
70 x 15
80 x 15

Chins
BW x 10 (4 sets)

H rolls
5s x 15
7s x 15 (3 sets)

Rolling tricep extensions on floor
10s x 15
15s x 15 (3 sets)

Gun work + pushdowns

Squats

warm up to
120 x 3 (legless briefs)
suit on straps down
140 x 3
160 x 3
add wraps
180 x 2
200 x 3 This is a PR with straps down.

Leg press
200 x 15
240 x 15 (2 sets)
280 x 15 (2 sets)

SLDL
70 x 10
100 x 10
120 x 10 (2 sets)

ABs
3 x 15

BENT over rows
2 x 20

DE bench

Speed bench w/80kgs x 3 (8 sets, 3 grips)

Flat DB bench
30s x 15
40s x 12,10,9

Incline
55 x 12(4 sets)

kroc rows
20s x 25
30s x 25 each arm

tate presses
5s x 10
7s x 12
10s x 12

done.

DEADS!

Deadlifts
70 2 x8
120 x 5
suit on straps down
160 x 3
180 x 1
straps up
200 x 1
220 x 3 (2 sets)

Rack pulls (just above knee)
warmed up to:
240 x 3
260 x 1
280 x 1 (felt good)

Pull through
4 x 15

Shrugs
60 2 x 15
100 2 x 12

abs
3 x 20

delighted