Two-pack and some chocolate-covered raisins

A: Bench with boards 65×10, 95×2x10, 115×10, 125×10, 130×2x5, 135×1, 140×1, 145-failed
B: Tate press 12sx10, 15sx10, 12sx10, 15sx10
C1: Rows no weightx15, 10×12, 15×12, 20×12, 25×12
C2: Shrugs no weightx15, 10×15 15×15, 20×15, 25×15
D: Face pulls 5×15
E: Fat-man dips L6×3x12
F: Roll out on ball with push up an reverse shrug 3×12, 1×10
(Keep hands at shoulder width and under shoulders. Keep elbows in)
G: Alternating bicep curls on decline bench 13sx3×10
H: Crunch on decline bench 3×20
I: Tricep pulldowns L3×30

A: Box squats with buffalo bar 55×2x10; (put briefs on) 65×1x2, 75×1x2; 85×1x2, 95×1x2
B: Squats with briefs 105×1x2, 115×1, 125×1, 135×1, 150×1, 155×1 (PR!)
C: Belt squats 25×10, 35×10, 45×10, 50×10
D: adductor/abductor L8×4x12
E: leg raise/curl L6×4x12
F: Knee in on ball 20, 15, 10
H: GHR 2×20, 1×30

A: Bench press 45×8, 65×2x8, 70×3x8, 75×2x5
B: Tate press 10sx12, 12sx12, 15×2x12
C: Hammer curls 15sx4×12
D: Lat pulldowns 35×12, 40×3x12
E: Trunk twist on med ball with band 3×25 each side
F: Shoulder extension L3×3x8
G1: Front raise 10sx3×8
G2: Side raise 10sx3×8
H: Pushups 3×20

A: Sumo deadlifts — worked on form with 132 lbs.; 1×143
B: KB sumo deadlifts (with db) 45×3x10; 50×3x10
C: GHR suicide
D: Sled pulls 77 lbs. on grass
E: GHR crunches 5×20
F: Hey, Stop That with 22-lb. plate

A: Box squats 65×1x3, 85×1x3, 95×13, 105×2x3;  singles w/ 125, 130, 135
B: GHR 3×10
C: Superman GHR 4×5
D: 4-way hip 3×20 ea.
E: Step ups 1×10; 15×2x10
F: Romanian deadlift 50×4x10
G: KB woodchops 10×3x10

For Romanian DL, lift bar, bend knees slightly and stick butt out when descending. Remember to push knees out, meaning you push your weight into the outer sides of your feet. You should feel it on ethe sides of your bum.

A: Floor press 45×1x5, 55×1x5, 75×2x5, 85×2x3, 65×1x10, 65×1x12, 65×1x15
B: Overhead press with Smith machine barx10, 20×10, 30×10, 40×2x10, 50×10
C: Incline 3-way pushup 5×10
D: Core wheel walks 4
E: Standing lat pulldown 20×1x10, 30×2x10, 40×1x10, 20×1x10

A: Work on sumo squat form with 135 lbs.
B: KB sumo squats 75×7x10
C: KB swings 25×5x10
D: GHR 5×10
E: Landmine rows 25×5x10
F: Slant-board crunches 3×20

My form is a mess — squats, benches and deadlifts. I’m going to have to forget the last six months and re-learn everything.
I round my back when I deadlift. I’m going to have to strengthen my low back in order to get good form. For sumos, remember to wring bands on the bar for grip, stick butt back, lower hips further and pull with puffed out chest.
Feeling very defeated.

A: Bench shirt bench press
     90×1x3 – 4 board
     95×1x3 – 4 board
     100×1x3 – 3 board
     105.5×1x3 – 3 board
     105.5×1x3 – 2.5 board

B: DB bench on med ball 15sx5×20
C: EZ curl 10×4x14
D1: Pushdowns 3×12
D2:  Tricep overhead extension 3×12
E: KB sidebends

First time using bench shirt. Hurts like the dickens.

A: Box squats 65×2x5; 85×6x5
B1: Leg extension L5×4x12
B2: Leg curl L5X4×12
C1: Hip adduction L7×4x12
C2: Hip abduction
D: Pulldowns 35×4x12
E: GHR band crunches 4×20
F: 4-way hip with band 3×20

For box squats, get under the bar! Pop hips back first, then sit back. Take a deep breath just before unracking, then sip air in after unracking just before you squat. Try to hold breath for three reps.

A: Board bench press 90xx25; 90×5x3
B: DB decline shoulder press 15sx4×12
C: 3-way pushups 4×8
D1: Back flys on incline bench 8sx4×12
D2: Chest flys on incline bench 10sx4×12
E: Slant board abs 3×20
F: Rotator cuff with bands 3×20
H: Some band pullups