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 #37 1:1

A: Bench press 65x1x5, 78x2x4, 91x2x3, 98x5x3
B: Box squat 83x1x5, 99x2x5, 116x5x5
C: DB fly 20s x5x10
D: Bench press 65x1x6, 78x2x6, 87x4x6
E: DB bent-over read delt 10sx4x15
F: DB supported chest rows 15sx4x15

A: 70% bench 90x3x8
B1: Pause press 65x1x5; 70x3x5
B2: Cable row 4×5
C1: Tricep pushdown 4×8
C2: DB bicep curls 25sx4x5
D: 70 % squat 110x2x8; 115x1x8
E: Bench dips 25x1x15; 25x1x11; 25x1x10

A: Bench press at home: 45×10, 66×3, 77×3, 88×1, 83.5×1, 99×1
B: 70% bench: 83.5x3x8
C1: Back fly 20sx3x8
C2: Chest fly 25sx3x6
D1: DB tricep extensions 20sx4x5
D2: Purple band pullups 4×5
E1: GHR situps 3×20
E2: Yellow band bicep curls 3×40