My Training Log

All Workouts

I've been strength training from 9/3/2022 to 1/28/2026 for a total of 488 workouts.

Squat

+258
Start 265 → End 523

Bench Press

+150
Start 225 → End 375

Deadlift

+450
Start 150 → End 600
Big Method v2 - Day 9
Friday, November 1, 2024

Deadlift 515×3, 515×2

Sumo Deadlift 2×10 @ 330

Big Method v2 - Day 8
Wednesday, October 30, 2024

Bench Press 295×5, 225×10, 225×8

Incline Bench Press 3×5 @ 185, 135×8

Barbell Rows 3×8 @ 200

Press 3×0 @ 140

Pec Fly Machine 3×10 @ 150

Lat Pulldowns 3×0 @ 180

Tricep Rope Pushdowns 3×0 @ 90

Big Method v2 - Day 7
Monday, October 28, 2024

Safety Bar Squat 380×5, 285×10

Safety Bar Good Morning 3×8 @ 215

Lying Leg Curl 3×12 @ 165/135/95

Seated Calf Raise 3×10 @ 210

Big Method v2 - Day 6
Sunday, October 27, 2024

Barbell Curl 3×10 @ 90

Tricep Rope Pushdowns 3×0 @ 90

Big Method v2 - Day 5
Friday, October 25, 2024

Incline Bench Press 3×2 @ 250, 190×10

Bench Press 3×8 @ 245

Lateral Raises (Side Delt) 45×10, 45×9, 30×8, 20×6

Reverse Fly Machine 125×8, 2×0 @ 125

Triceps Extension 3×8 @ 75

Big Method v2 - Day 4
Wednesday, October 23, 2024

Deadlift 505×3, 505×2

Sumo Deadlift 335×5, 335×6

Barbell Curl 95×12, 95×10, 95×8

Hack Squat 3×0 @ 335

Leg Extension 3×0 @ 155

Big Method v2 - Day 3
Monday, October 21, 2024

Bench Press 285×5, 215×10, 215×12

Incline Bench Press 3×8 @ 185

Barbell Rows 3×10 @ 190

Press 3×5 @ 135

Pec Fly Machine 3×0 @ 150

Lat Pulldowns 3×0 @ 180

Tricep Rope Pushdowns 3×0 @ 85

Big Method v2 - Day 2
Friday, October 18, 2024

Safety Bar Squat 365×5, 275×11

Safety Bar Good Morning 3×10 @ 205

Lying Leg Curl 3×8 @ 175

Seated Calf Raise 3×10 @ 205

Big Method v2 - Day 1
Wednesday, October 16, 2024

Barbell Curl 90×12, 90×10, 90×8

Tricep Rope Pushdowns 3×10 @ 95

Upper / Lower Split - Day 13
Monday, October 14, 2024

Incline Bench Press 245×3, 2×10 @ 175

Close Grip Bench Press 4×5 @ 205, 205×9

Dumbbell Row 3×10 @ 110

Upper / Lower Split - Day 12
Saturday, October 12, 2024

Bench Press 3×5 @ 275, 225×9

Barbell Rows 2×3 @ 265, 265×5

Barbell Curl 5×0 @ 140/110/110/110/110

Trap Bar Shrugs 3×0 @ 460

Tricep Rope Pushdowns 4×0 @ 95

DB Curls 10×5 @ 65/55/50/45/45/45/40/40/40/40

Upper / Lower Split - Day 11
Friday, October 11, 2024

Safety Bar Squat 2×3 @ 360, 360×5

Safety Bar Good Morning 2×3 @ 240, 240×5

Upper / Lower Split - Day 10
Wednesday, October 9, 2024

Barbell Curl 3×10 @ 105

Incline Bench Press 3×3 @ 245, 185×10, 185×8

Barbell Rows 5×0 @ 265/265/265/200/200

Trap Bar Shrugs 3×0 @ 450

Upper / Lower Split - Day 9
Monday, October 7, 2024

Deadlift 495×5

Sumo Deadlift 325×8, 325×12

Hack Squat 3×0 @ 360

Upper / Lower Split - Day 8
Friday, October 4, 2024

Lat Pulldowns 3×10 @ 175

Seated Row 5×0 @ 210

Barbell Curl 5×0 @ 135/110/110/110/110

DB Curls 3×8 @ 65

Hammer Curl 5×5 @ 55

Upper / Lower Split - Day 7
Wednesday, October 2, 2024

Incline Bench Press 3×5 @ 225

Barbell Rows 2×5 @ 245, 245×6

Trap Bar Shrugs 2×8 @ 440, 440×12

Upper / Lower Split - Day 6
Monday, September 30, 2024

Safety Bar Squat 3×5 @ 340

Safety Bar Good Morning 2×5 @ 200, 200×8

Upper / Lower Split - Day 5
Saturday, September 28, 2024

Bench Press 235×11, 2×10 @ 235

Barbell Rows 2×5 @ 225, 225×8

Barbell Curl 135×5, 110×5, 110×7, 95×5, 75×5

Tricep Rope Pushdowns 4×10 @ 90

Upper / Lower Split - Day 4
Friday, September 27, 2024

Press 5×5 @ 155

Dumbbell Row 5×0 @ 120

Barbell Curl 3×0 @ 130

Upper / Lower Split - Day 3
Thursday, September 26, 2024

Safety Bar Squat 3×8 @ 310

Safety Bar Good Morning 2×8 @ 160, 160×10

Leg Extension 2×10 @ 150, 150×15

Upper / Lower Split - Day 2
Monday, September 23, 2024

Incline Bench Press 3×8 @ 195

Barbell Rows 3×8 @ 195

Trap Bar Shrugs 3×10 @ 380/420/420

Upper / Lower Split - Day 1
Saturday, September 21, 2024

Dumbbell Bench Press 100×6, 3×5 @ 100, 100×0

Bench Press 225×5, 275×1, 295×1, 225×9, 225×6

Tricep Rope Pushdowns 3×12 @ 85/75/75

DB Curls 6×8 @ 55/50/45/40/35/30

Barbell Rows 3×0 @ 195

Seated Lever Row 3×10 @ 165

Transition Block - Day 3
Friday, September 20, 2024

Hack Squat 3×10 @ 325

Sumo Deadlift 315×10

Transition Block - Day 2
Wednesday, September 18, 2024

Incline Bench Press 2×10 @ 185, 185×7

Barbell Rows 3×10 @ 185

Dumbell Shoulder Press 2×10 @ 50, 50×12

Cable Preacher Curl 3×10 @ 70

Lateral Raises (Side Delt) 3×10 @ 40

Transition Block - Day 1
Monday, September 16, 2024

Safety Bar Squat 3×10 @ 290

Safety Bar Good Morning 3×10 @ 150

HLM - Day 11
Friday, September 13, 2024

Safety Bar Squat 3×0 @ 340

Incline Bench Press 5×5 @ 210

Hack Squat 2×0 @ 440

Incline Dumbbell Bench 5×0 @ 100/85/85/85/85

Barbell Rows 5×0 @ 240/215/215/215/215

Good Morning 5×0 @ 230

Barbell Curl 8×0 @ 110/100/90/80/70/60/50/40

HLM - Day 10
Monday, September 9, 2024

Safety Bar Squat 360×6

Incline Bench Press 235×4, 185×10

Deadlift 425×0

Lying Leg Curl 3×10 @ 170

HLM - Day 9
Friday, September 6, 2024

Smith Incline 155×5, 175×5, 200×5, 215×5, 220×2, 220×3

Seated Row 5×5 @ 205

Triceps Extension 4×8 @ 65/75/85/95

Tricep Rope Pushdowns 5×0 @ 100

DB Curls 65×5, 50×5, 40×5, 30×8

HLM - Day 8
Wednesday, September 4, 2024

Safety Bar Squat 3×5 @ 335

Hack Squat 5×5 @ 260/305/350/390/435

Incline Dumbbell Bench 5×5 @ 55/65/75/85/95

Good Morning 5×0 @ 230

Barbell Rows 240×5, 3×5 @ 215, 215×0

Barbell Curl 110×6, 100×6, 90×6, 80×6, 70×10, 60×6, 50×4, 40×6

Incline Bench Press 5×0 @ 220

HLM - Day 7
Thursday, August 29, 2024

Front Squat 5×5 @ 165/185/225/245/265

Press 5×5 @ 135

Good Morning 3×5 @ 185/205/225

Reverse Fly Machine 3×10 @ 120

DB Curls 4×8 @ 55/50/45/40

HLM - Day 6
Monday, August 19, 2024

Safety Bar Squat 5×5 @ 330

Incline Bench Press 5×5 @ 215

Barbell Curl 3×5 @ 125

Barbell Rows 3×5 @ 235/210/210

HLM - Day 5
Monday, August 12, 2024

Safety Bar Squat 350×5

Hack Squat 5×5 @ 260/300/340/390/430

Incline Bench Press 2×2 @ 245/250

Incline Dumbbell Bench 2×4 @ 90, 75×6

Deadlift 430×0

HLM - Day 4
Saturday, August 10, 2024

Safety Bar Squat 5×5 @ 315

Incline Bench Press 4×5 @ 210, 210×2

Hack Squat 5×0 @ 260/300/340/390/430

Deadlift 3×0 @ 415

HLM - Day 3
Friday, August 2, 2024

Safety Bar Squat 340×5

Incline Bench Press 230×4

Incline Dumbbell Bench 85×8, 85×6, 85×7

Deadlift 420×5

HLM - Day 2
Wednesday, July 31, 2024

Hack Squat 5×5 @ 255/295/335/385/425

Front Squat 3×0 @ 265

Press 4×5 @ 145, 145×4

Romanian Deadlift 3×0 @ 235

Barbell Rows 5×0 @ 235/210/210/210/210

Barbell Curl 4×10 @ 95/85/85/85

HLM - Day 1
Monday, July 29, 2024

Safety Bar Squat 5×5 @ 290/310/310/310/310

Incline Bench Press 3×5 @ 205, 2×4 @ 205

Deadlift 3×5 @ 405

StrongLifts 5×5 Ultra Max - Day 4
Thursday, July 25, 2024

Deadlift 5×0 @ 410/370/370/370/370

Barbell Shrug 345×12, 365×12, 385×15

Front Squat 4×5 @ 185/225/245/260

Hack Squat 5×5 @ 275/315/355/395/405

Lying Leg Curl 3×10 @ 140

StrongLifts 5×5 Ultra Max - Day 3
Wednesday, July 24, 2024

Incline Bench Press 2×3 @ 230, 2×5 @ 205

Barbell Rows 230×5, 3×5 @ 205, 205×7

Bench Feet Up 2×5 @ 190, 190×10

Pec Fly Machine 3×10 @ 148

Reverse Fly Machine 3×10 @ 118

Barbell Curl 100×10, 100×9, 100×6

StrongLifts 5×5 Ultra Max - Day 2
Saturday, July 20, 2024

Incline Bench Press 225×5, 225×3, 165×12, 165×8, 165×5

Barbell Rows 225×5, 3×5 @ 200, 200×7

Bench Feet Up 3×5 @ 185

Pec Fly Machine 3×10 @ 145

Reverse Fly Machine 3×0 @ 115

Barbell Curl 4×8 @ 100

StrongLifts 5×5 Ultra Max - Day 1
Wednesday, July 17, 2024

Safety Bar Squat 5×5 @ 285

Romanian Deadlift 225×7

Leg Extension 2×10 @ 145, 145×12

Lying Leg Curl 3×10 @ 135

Hanging Knee Raise 3×0 @ 0

8/5/2 Split - Day 11
Saturday, July 13, 2024

Press 3×0 @ 145

Dumbbell Overhead Press Seated 3×10 @ 50

Lateral Raises (Side Delt) 3×8 @ 35

Dips 3×0 @ -90

Triceps Extension 3×12 @ 65

Tricep Rope Pushdowns 3×10 @ 125

Cable Preacher Curl 3×12 @ 50

8/5/2 Split - Day 10
Tuesday, July 9, 2024

Squat 385×2, 345×6, 315×6

Hack Squat 3×10 @ 300

Leg Extension 2×10 @ 140, 140×12

Lying Leg Curl 3×10 @ 130

Seated Calf Raise 3×0 @ 140

8/5/2 Split - Day 9
Sunday, July 7, 2024

Incline Bench Press 3×2 @ 240

Close Grip Bench Press 2×10 @ 190, 190×8, 190×6, 190×5

Pec Fly Machine 3×0 @ 145

Cable Fly 3×10 @ 30

Reverse Fly Machine 3×10 @ 110

Tricep Rope Pushdowns 4×8 @ 125

Dumbbell Shrug 3×20 @ 110

8/5/2 Split - Day 8
Tuesday, July 2, 2024

Chinups 3×8 @ -120

Deadlift 410×6

Pendlay Row 3×5 @ 220

Cable Row 3×10 @ 215

Lat Pulldowns 3×10 @ 170

Barbell Shrug 2×10 @ 315, 315×15

Dumbbell Shrug 3×0 @ 130

Barbell Curl 2×8 @ 100, 100×6, 100×4

8/5/2 Split - Day 7
Saturday, June 29, 2024

Press 2×5 @ 135, 135×6

Dumbbell Overhead Press Seated 50×7, 40×7, 2×10 @ 30

Lateral Raises (Side Delt) 3×12 @ 30, 20×8, 12×8

Dips 3×10 @ -95

Triceps Extension 3×12 @ 60

Tricep Rope Pushdowns 2×12 @ 40, 40×14

8/5/2 Split - Day 6
Thursday, June 27, 2024

Squat 3×5 @ 365

Hack Squat 2×10 @ 295, 295×11

Leg Extension 3×12 @ 130/135/135

Lying Leg Curl 3×10 @ 125

Seated Calf Raise 3×0 @ 140

8/5/2 Split - Day 5
Tuesday, June 25, 2024

Bench Press 3×5 @ 235

Incline Dumbbell Bench 75×6, 60×8, 55×7

Pec Fly Machine 3×10 @ 140

Reverse Fly Machine 3×10 @ 105

Barbell Curl 100×10, 100×9, 100×7

Hammer Curl 3×10 @ 55

8/5/2 Split - Day 4
Thursday, June 20, 2024

Chinups 0×8, 2×6 @ 0

Deadlift 405×5, 405×3

Barbell Rows 195×5, 195×6, 195×8

Cable Row 3×10 @ 210

Lat Pulldowns 3×0 @ 170

Barbell Shrug 3×0 @ 315

Dumbbell Shrug 3×12 @ 120

8/5/2 Split - Day 3
Monday, June 17, 2024

Press 2×8 @ 140, 140×10

Dumbbell Overhead Press Seated 55×7, 40×8, 40×10

Lateral Raises (Side Delt) 3×10 @ 30

Dips 3×10 @ -105

Triceps Extension 3×12 @ 105

Tricep Rope Pushdowns 3×10 @ 120

8/5/2 Split - Day 2
Thursday, June 13, 2024

Squat 3×8 @ 335

Hack Squat 3×10 @ 290

Leg Extension 2×10 @ 125, 125×15

Lying Leg Curl 3×0 @ 120

Seated Calf Raise 3×10 @ 135

8/5/2 Split - Day 1
Tuesday, June 11, 2024

Bench Press 3×8 @ 225

Incline Dumbbell Bench 65×12, 60×10, 55×8

Pec Fly Machine 3×10 @ 135

Reverse Fly Machine 3×10 @ 100

Barbell Curl 100×12, 100×7, 100×6

Hammer Curl 3×0 @ 50

StrongLifts 5×5 Ultra - Day 30
Sunday, June 9, 2024

Incline Bench Press 235×2, 4×5 @ 195, 195×6

Front Squat 4×0 @ 185/215/235/260

Close Grip Bench Press 190×9, 2×10 @ 185, 2×0 @ 185

Barbell Curl 90×12, 90×10, 90×8

StrongLifts 5×5 Ultra - Day 29
Wednesday, June 5, 2024

Incline Bench Press 135×15, 135×12, 135×9

Hack Squat 3×10 @ 285

StrongLifts 5×5 Ultra - Day 28
Monday, June 3, 2024

Incline Bench Press 230×3, 5×5 @ 190

Behind The Neck Press 95×8, 95×6, 95×4

Barbell Curl 4×8 @ 95/85/85/85

Dips 4×8 @ -90

Dumbbell Fly 3×10 @ 40

Tricep Rope Pushdowns 4×0 @ 80

StrongLifts 5×5 Ultra - Day 27
Friday, May 31, 2024

Smith Squat 345×5, 2×3 @ 365, 2×5 @ 310

Smith Bench 3×0 @ 295

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 175×10, 190×12, 205×10, 220×8, 235×8, 160×12

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 60×5, 55×5, 50×5, 45×5, 40×5, 30×10

StrongLifts 5×5 Ultra - Day 26
Thursday, May 30, 2024

Incline Bench Press 4×5 @ 185, 185×7

Behind The Neck Press 95×10, 95×7, 95×6

Dips 3×0 @ -35

Dumbbell Fly 3×10 @ 40

Tricep Rope Pushdowns 4×8 @ 75

StrongLifts 5×5 Ultra - Day 25
Sunday, May 26, 2024

Squat 420×3, 340×10

Barbell Rows 4×5 @ 215, 215×0

Barbell Curl 120×5, 95×8, 75×10, 65×8, 45×10

StrongLifts 5×5 Ultra - Day 24
Tuesday, May 21, 2024

Smith Squat 5×0 @ 345/310/310/310/310

Smith Bench 3×0 @ 295

Smith Incline 5×5 @ 210

Smith Shoulder Press 5×5 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 175×10, 190×8, 205×6, 220×6, 235×6, 235×0

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 3×0 @ 55/50/50

StrongLifts 5×5 Ultra - Day 23
Saturday, May 18, 2024

Squat 405×5, 335×10

Barbell Curl 120×8, 110×8, 110×4, 95×3, 65×8, 45×10

StrongLifts 5×5 Ultra - Day 22
Friday, May 17, 2024

Bench Press 4×0 @ 320/245/245/245

Squat 4×0 @ 420/330/330/330

Barbell Rows 5×0 @ 215

Barbell Curl 3×0 @ 120/110/110

StrongLifts 5×5 Ultra - Day 21
Tuesday, May 7, 2024

Squat 415×3, 325×9

Deadlift 435×5

Hack Squat 3×0 @ 200/250/290

Barbell Curl 5×0 @ 120/110/110/110/110

Hanging Leg Raise 3×0 @ 0

StrongLifts 5×5 Ultra - Day 20
Sunday, May 5, 2024

Incline Bench Press 155×8, 185×5, 2×3 @ 225, 135×12

Bench Press 5×0 @ 270

Chest Press Machine 3×10 @ 185

Barbell Curl 3×0 @ 110

StrongLifts 5×5 Ultra - Day 19
Friday, May 3, 2024

Bench Press 5×5 @ 265

Incline Bench Press 5×0 @ 165

Dips 3×0 @ -35

StrongLifts 5×5 Ultra - Day 18
Wednesday, May 1, 2024

Squat 410×3, 410×2, 320×8

Hack Squat 195×12, 245×10, 285×10

Barbell Curl 5×0 @ 115/105/105/105/105

Deadlift 3×0 @ 435/390/390

Hanging Leg Raise 3×0 @ 0

StrongLifts 5×5 Ultra - Day 17
Monday, April 29, 2024

Bench Press 275×5, 315×3

Barbell Rows 5×5 @ 205

Barbell Curl 3×6 @ 115, 2×10 @ 65

Incline Bench Press 5×0 @ 165

Press 175×5, 185×3, 3×5 @ 135

StrongLifts 5×5 Ultra - Day 16
Saturday, April 27, 2024

Deadlift 430×5

Barbell Curl 3×0 @ 115

Squat 3×0 @ 410/370/370

Situp 4×25 @ 10

StrongLifts 5×5 Ultra - Day 15
Thursday, April 25, 2024

Bench Press 5×5 @ 260

Barbell Rows 5×5 @ 200

Incline Bench Press 5×0 @ 170

Barbell Curl 4×0 @ 110/100/100/100

Dips 3×0 @ -35

StrongLifts 5×5 Ultra - Day 14
Tuesday, April 23, 2024

Squat 2×3 @ 405, 315×10

Barbell Curl 115×8, 2×6 @ 115, 95×5, 45×12

Leg Press 315×12, 405×10, 495×10

Deadlift 3×0 @ 435/390/390

Hanging Leg Raise 3×0 @ 0

StrongLifts 5×5 Ultra - Day 13
Monday, April 22, 2024

Smith Squat 5×0 @ 315/325/335/355/375

Smith Bench 2×5 @ 295, 295×4

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 6×0 @ 175/190/205/220/235/235

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 3×0 @ 55/50/50

StrongLifts 5×5 Ultra - Day 12
Wednesday, April 17, 2024

Squat 405×3, 315×7

Deadlift 425×7, 425×5

Hanging Leg Raise 3×0 @ 0

StrongLifts 5×5 Ultra - Day 11
Monday, April 15, 2024

Squat 5×0 @ 300

Bench Press 5×5 @ 255

Chest Press Machine 185×10, 185×7, 185×8

Deadlift 3×0 @ 420

Barbell Curl 110×10, 110×9, 110×6

StrongLifts 5×5 Ultra - Day 10
Saturday, April 13, 2024

Smith Squat 300×5, 315×5, 325×5, 345×5, 365×3

Smith Bench 300×4, 4×5 @ 270

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 205×7, 2×6 @ 205, 2×5 @ 205

Cable Row 6×0 @ 175/190/205/220/235/235

Chinups 5×0 @ 0

Skullcrushers 3×8 @ 75/65/65

DB Curls 55×10, 55×7, 55×8

StrongLifts 5×5 Ultra - Day 9
Thursday, April 11, 2024

Bench Press 270×4, 2×5 @ 245

Press 5×5 @ 155/140/140/140/140

Barbell Curl 110×10, 110×8, 110×6

Pullups 3×8 @ -60

StrongLifts 5×5 Ultra - Day 8
Tuesday, April 9, 2024

Squat 335×7, 2×5 @ 300

Deadlift 3×5 @ 410

Barbell Curl 3×8 @ 110

Situp 3×25 @ 5

StrongLifts 5×5 Ultra - Day 7
Friday, April 5, 2024

Bench Press 4×5 @ 250, 250×6

Barbell Rows 6×5 @ 190

Incline Bench Press 4×5 @ 160, 160×6

Dips 3×0 @ -35

StrongLifts 5×5 Ultra - Day 6
Wednesday, April 3, 2024

Dumbbell Front Squat 100×10, 2×12 @ 100

Squat 5×5 @ 295

Barbell Curl 105×10, 3×8 @ 105

Hanging Knee Raise 4×10 @ 0

Deadlift 425×5

StrongLifts 5×5 Ultra - Day 5
Monday, April 1, 2024

Bench Press 265×7

Close Grip Bench Press 5×10 @ 185

Press 185×2, 5×5 @ 145

Barbell Curl 3×8 @ 105

Pullups 3×0 @ -60

StrongLifts 5×5 Ultra - Day 4
Friday, March 29, 2024

Smith Bench 295×4, 305×3, 315×2, 325×2, 295×3, 295×0

Smith Incline 205×6, 2×5 @ 205, 205×6, 205×5

Smith Shoulder Press 2×6 @ 165, 165×5, 165×7, 165×5

Smith Close Grip 165×5, 165×7, 165×8, 165×7, 165×5

Cable Row 175×10, 190×10, 205×10, 220×10, 235×6, 160×12

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 75

StrongLifts 5×5 Ultra - Day 3
Thursday, March 28, 2024

Squat 325×5

Deadlift 5×5 @ 405

Barbell Curl 3×8 @ 100

Situp 3×25 @ 0

StrongLifts 5×5 Ultra - Day 2
Monday, March 25, 2024

Bench Press 5×5 @ 245

Barbell Rows 5×5 @ 185

Incline Bench Press 5×5 @ 155, 155×6

Dips 3×8 @ -40

StrongLifts 5×5 Ultra - Day 1
Thursday, March 21, 2024

Squat 5×5 @ 315/285/285/285/285

Deadlift 405×5

Hanging Knee Raise 3×8 @ 0

Barbell Curl 3×8 @ 95

General Strength (Unstructured) - Day 31
Tuesday, March 19, 2024

Bench Press 250×6, 250×5, 2×6 @ 225

Lat Pulldowns 5×10 @ 165

Incline Bench Press 5×10 @ 145

Chinups 3×8 @ -140

General Strength (Unstructured) - Day 30
Sunday, March 17, 2024

Deadlift 365×5, 410×3, 455×3

Romanian Deadlift 3×10 @ 225, 2×0 @ 225

General Strength (Unstructured) - Day 29
Tuesday, March 12, 2024

Bench Press 245×8, 225×5

Lat Pulldowns 5×10 @ 150

Incline Bench Press 5×10 @ 140

Chinups 2×8 @ -140, -140×5

Press 120×10, 120×7, 120×6, 120×5, 120×0

General Strength (Unstructured) - Day 28
Saturday, March 9, 2024

Press 7×0 @ 140/160/180/110/110/110/110

Close Grip Bench Press 5×10 @ 160

General Strength (Unstructured) - Day 27
Friday, March 8, 2024

Press 140×5, 160×5, 180×3, 2×10 @ 110, 110×7, 110×4

Close Grip Bench Press 5×0 @ 160

General Strength (Unstructured) - Day 26
Wednesday, March 6, 2024

Bench Press 3×5 @ 230/250/280

Incline Bench Press 5×0 @ 140

Lat Pulldowns 5×0 @ 150

General Strength (Unstructured) - Day 25
Tuesday, March 5, 2024

Deadlift 3×5 @ 350/400/450

Romanian Deadlift 3×10 @ 225, 2×0 @ 225

General Strength (Unstructured) - Day 24
Sunday, March 3, 2024

Press 3×5 @ 130/150/170

Close Grip Bench Press 5×10 @ 155

General Strength (Unstructured) - Day 23
Friday, March 1, 2024

Squat 3×5 @ 255/295/335

Hack Squat 5×10 @ 245

General Strength (Unstructured) - Day 22
Wednesday, February 28, 2024

Bench Press 200×5, 235×5, 265×7

Incline Bench Press 5×10 @ 135

Lat Pulldowns 5×10 @ 145

General Strength (Unstructured) - Day 21
Saturday, February 24, 2024

Bench Press 225×12, 2×10 @ 225

Pause Squat 5×5 @ 275

General Strength (Unstructured) - Day 20
Wednesday, February 21, 2024

Smith Squat 195×5, 245×5, 295×5, 345×5, 365×3, 295×6

Smith Bench 295×5, 315×2, 325×1, 255×7, 205×6, 205×0

Lateral Raises (Side Delt) 4×0 @ 30

Pec Fly Machine 3×0 @ 165

Tricep Rope Pushdowns 5×0 @ 80/100/110/120/120

General Strength (Unstructured) - Day 19
Tuesday, February 20, 2024

Bench Press 295×4, 315×2, 315×1

Press 5×5 @ 155/175/155/155/155

Barbell Curl 3×0 @ 95/85/85

General Strength (Unstructured) - Day 18
Friday, February 16, 2024

Deadlift 520×2

Bench Press 8×0 @ 315/315/315/315/315/275/225/225

Romanian Deadlift 3×0 @ 320

General Strength (Unstructured) - Day 17
Thursday, February 15, 2024

Bench Press 315×3, 2×2 @ 315, 2×1 @ 315, 275×4, 225×5, 185×7

Deadlift 3×0 @ 455

General Strength (Unstructured) - Day 16
Monday, February 12, 2024

Press 155×5, 175×5, 185×5, 195×3, 135×10, 135×8, 135×0

Deadlift 5×0 @ 455

Tricep Rope Pushdowns 5×0 @ 165

General Strength (Unstructured) - Day 15
Saturday, February 10, 2024

Bench Press 335×1, 345×1, 315×2

Deadlift 495×1, 545×1, 565×0

General Strength (Unstructured) - Day 14
Sunday, February 4, 2024

Smith Bench 305×6, 305×5, 305×4, 295×5, 255×8, 225×10

Smith Squat 3×8 @ 255

Lateral Raises (Side Delt) 30×10, 30×8, 30×10, 30×8

Pec Fly Machine 3×10 @ 160

Tricep Rope Pushdowns 5×12 @ 80/100/110/120/120

General Strength (Unstructured) - Day 13
Friday, February 2, 2024

Pin Press (chest) 325×1, 4×0 @ 335

Bench Press 335×1, 345×1, 350×0