Two-pack and some chocolate-covered raisins

30 minutes steady-state rowing
A: stir the pot 2×10
B: Bird-dog 2×5 each side
C: new crunch 1×10
D: suitcase walks across gym and back 45x3x1

A: Squats 115x4x5, 95x1x5 with pause
B: Front squats 45x2x10
C: One legged squats 45x2x5
D: Stir the pot
E: Romanian deadlift (to the floor) 95x5x5
F: Calf raises L8x3x10

I went lighter today in preparation for Saturday’s push/pull meet.

Warmup: 50 hypers

A: Bench press 75x4x5
B: Board press 75x3x5
C: Pushdowns L7x5x5
D: Upright row with cable L6x3x10
E: Pulldowns L7x5x5
F: Rows L5x5x5
G: DB standing bicep curls 20sx5x5
H: Lateral raise L5x5x5
I: Stir the pot 3×10

A: Bench press 80x1x5; 75x4x5
B: Bench with boards 75x1x10
C: Close-grip bench press 55x3x10
D: Pullups 5×2
E: 45-degree seated DB bicep curls 17.5sx5x5
F: Bentover BB rows 85x5x5
G: Upright rows 45x3x10
H: DB lateral raise 12.5sx3x10

A: Squats 115x4x5 (tried to go deep)
B: Front squats 45x2x10
C: Leg press 220x5x5
D: Reverse hypers 80x4x5; 90x1x5
E: Stiff-legged deadlifts 115x5x5

A: DB bench press 30sx5x5
B: Pulldowns L7.5x4x5; L7x1x5
C: Pushdowns L7.5x5x5
D: Rows L5x3x10
E: BB curls 40x5x5
F: Shrugs 99x3x10
G: Alternating Arnolds 15sx3x10

A: DB bench press 30sx3x10
B: Pull ups 1×5
C: One-arm rows w/o bench 35x5x5
D: Tricep kickback 15x3x10
E: Concentration bicep curl 22.5x5x5
F: Alternating Arnolds 15sx5x5
G: BB shrugs 100x3x10
H: Bentover flys 15sx3x10

A: Squats 110x4x5
B: Box squats 100x2x5
C: Reverse hypers 80x5x5
D: Leg press 220x5x5
E: Calf raises L8x3x10
F: Stiff-legged deadlift from ground 95x3x10

A: Bench press 80x1x4; 75x4x5
B: Bench press blocks 70x3x5
C: Pulldowns L7.5x3x3; L7x2x5
D: Pushdowns L7x5x5
E: Bicep curl 40x5x5
F: BB row 95x5x5
G: Upright row 45x3x10
H: Lateral raise 55x5x5

Warmup: 50 hypers

A: DB bench press 25sx3x14
B: Bench dips 25x3x10
C: Concentration bicep curls 20x5x5
D: Pullups 5×1
E: Rows L6x5x5
F: Close-grip pulldowns L6X1x15, L7x1x5; L8x1x3
G: DB shrugs 40sx3x15