Two-pack and some chocolate-covered raisins

A: Bench with boards 65×10, 95x2x10, 115×10, 125×10, 130x2x5, 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 L6x3x12
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 13sx3x10
H: Crunch on decline bench 3×20
I: Tricep pulldowns L3x30

A: Box squats with buffalo bar 55x2x10; (put briefs on) 65x1x2, 75x1x2; 85x1x2, 95x1x2
B: Squats with briefs 105x1x2, 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 L8x4x12
E: leg raise/curl L6x4x12
F: Knee in on ball 20, 15, 10
H: GHR 2×20, 1×30

A: Bench press 45×8, 65x2x8, 70x3x8, 75x2x5
B: Tate press 10sx12, 12sx12, 15x2x12
C: Hammer curls 15sx4x12
D: Lat pulldowns 35×12, 40x3x12
E: Trunk twist on med ball with band 3×25 each side
F: Shoulder extension L3x3x8
G1: Front raise 10sx3x8
G2: Side raise 10sx3x8
H: Pushups 3×20

A: Sumo deadlifts — worked on form with 132 lbs.; 1×143
B: KB sumo deadlifts (with db) 45x3x10; 50x3x10
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 65x1x3, 85x1x3, 95×13, 105x2x3;  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; 15x2x10
F: Romanian deadlift 50x4x10
G: KB woodchops 10x3x10

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 45x1x5, 55x1x5, 75x2x5, 85x2x3, 65x1x10, 65x1x12, 65x1x15
B: Overhead press with Smith machine barx10, 20×10, 30×10, 40x2x10, 50×10
C: Incline 3-way pushup 5×10
D: Core wheel walks 4
E: Standing lat pulldown 20x1x10, 30x2x10, 40x1x10, 20x1x10

A: Work on sumo squat form with 135 lbs.
B: KB sumo squats 75x7x10
C: KB swings 25x5x10
D: GHR 5×10
E: Landmine rows 25x5x10
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
     90x1x3 – 4 board
     95x1x3 – 4 board
     100x1x3 – 3 board
     105.5x1x3 – 3 board
     105.5x1x3 – 2.5 board

B: DB bench on med ball 15sx5x20
C: EZ curl 10x4x14
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 65x2x5; 85x6x5
B1: Leg extension L5x4x12
B2: Leg curl L5X4x12
C1: Hip adduction L7x4x12
C2: Hip abduction
D: Pulldowns 35x4x12
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; 90x5x3
B: DB decline shoulder press 15sx4x12
C: 3-way pushups 4×8
D1: Back flys on incline bench 8sx4x12
D2: Chest flys on incline bench 10sx4x12
E: Slant board abs 3×20
F: Rotator cuff with bands 3×20
H: Some band pullups