Two-pack and some chocolate-covered raisins

1. Incline Bench:     5×44    5×55    5×66    5×77
2. Bench:     8×77    8    8    8    8 (last set was HARD)
3. Front Squat:    5×66    5×77    5×77    5×77
4. Back Squat:    5×88    5    5    5
5. Push Press:    5×44    5×55    5×61    5×66
6. DB Front/Side Raises:    10x10s    10    10    10
7.Bar Triceps :    14xbar    12    10 (Too hard, not good form)

A1 Front squats 85x4x4
A2: Back squats 85x4x8

B1 Upright row to chin 44x3x10
B2: Good morning 50x3x10
B3: Standing presses wide grip presses behind neck 50x3x10
B4: Overhead snatch grip squat with 6 second pause Oly 53×1, 58×1, 64×1

C: Lunges 5sx3×10 each leg, explosive x20

D: Bent-over row with flat back 95x3x10

E: Push ups with elbows to rear going full down and up 3×10

F: Kettlebell swings 25x4x12

G: Pull ups hanging on bar 3×3

H: Olympic-style deadlifts 95x2x10

A1: Jumping 14″, 3×10
A2: Hyperextensions 3×10

B1 Front squats 75x4x4
B2: Back squats 75x4x8

C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck  50x3x10
C4: Overhead grip snatch 44x3x1 for 6 seconds

D: Bentover row 75x3x19

E: Lunges 10x4x10

F: Pullups 3×3

G: Olympic style deadlift 75x2x10

H: Hang by hands 45 sec.

A1: Jumping 14″, 3×10
A2: Hyperextensions 3×10

B1 Front squats 70x4x4
B2: Back squats 70x4x8

C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck  50x3x10
C4: Overhead grip snatch 38x3x1 for 6 seconds

D: Pullups 3×2, 1×3, 1×1 hanging

E: Olympic style deadlift 70x1x10; 90x1x10

F: Hang by hands 1:15

G: Pushups 3×10

H: Lunges 4×10 each leg

I:Bentover row 25sx3x10

How you Oly deadlift.

Shins should be against the bar with knees and shoulders tipped far over the bar so that you feel you are falling forward. Back should be arched with shoulder blades together but shoulders relaxed. Stand up, pushing down with back at the exact same angle. Keep shoulders down and back. Look forward but not up.

Bodybuilding Squat Day at Landry

A: Box squat 45×15, 75×12, 95×10, 105×8
B:  GMs 45×15, 75×12, 95×10, 105×8
C: Leg ab and adduction  40×15, 50×12, 60×10, 70×8
D: Machine crunches (usual pyramid)

Sheiko #29 1:2

A: Sumo deadlift to knees 135x1x5, 162x2x3, 189x2x3, 203x4x3
B: DB standing shoulder press 25sx4x10
C: Dips 5×5
E: Deadlift from boxes 149x1x4, 179x1x4, 203x2x4, 230x4x3
F: Hyper 40x5x5
G: Crunches with med ball 12 lb.x2x15

A: Bench press 99x2x4, 99x1x3, 104×1, 95x2x4, 95x1x5
B: Bentover delt flys 10x4x15
C: Dips 5×5
D: Single-arm shoulder press 28.5x3x8
E: Pullups 3×2, with band 1×10, 1×5
F: Chinups 5×1

A: Box squat 95x4x5, 100,1×5
B: Hyper 40x5x5
C: 16″ high step 25x3x10
D: Swings 44x3x10
E: Pull aparts 3×10
F: GHR side bends 3×10

Sheiko #29 1:3

A: Bench press 70×5, 84×5, 99×4, 105x2x3, 112x2x1, 105×1, 99×1, 95x2x3, 84×6, 70×8
B: Squat 90×5, 108x2x4, 115x2x3, 135x5x3
C: Hypers 25x5x5
D: One-arm shoulder press 30x3x3