Oct 21: lower

Goblet squat:
90x10
100x10
110x10
125x15 legs were fine but pretty hard on core/breathing

Snatch grip RDLs
SL leg press
Leg curls

Oct 24: upper deload

Db press
Cable row
Half kneeling SA press
Pull-ups
TRX curl
TRX tri ext

Oct 25: basketball

Oct 26: lower deload

Staggered stance RDL
heel elevated goblet squat
Bulgarian split squat
Weighted back ext
Sled push/pull

Been dealing with an injury, which is part of the reason I’m deloading this week. On my top set of bench last week I got a headache in the lower back of my head. It’s apparently a levator scapulae strain, which causes the headache. It happened both Monday and Thursday. I’ve tried stretching it out and got a massage today bc I think the tightness in my traps and upper back prob contributed to it. Hopefully it’s fine after deloading this week.

Oct 27: upper deload

Push-ups
Pulldowns
Cable chest press
Chest supported row
Tricep push-ups
Hammer curls
Overhead farmers carry

Oct 28: lower deload

SSB box squat
Trap bar RDL
Step ups
GHR

Oct 31: upper

BB incline:
185x6
205x6
215x6

Weighted chin-ups:
+25x6
+35x6
+45x6

Db chest press:
80x8
90x8
100x8

3 point db row:
80x8
90x8
100x8

Db tri rollbacks
Hammer curls
Facepulls

Nov 1: basketball

Nov 2: lower

6 inch block pulls:
585x1
495x5

SL Hatfield squats
Heel elevated goblet squat
Banded GHR

Nov 3: upper

OHP:
135x5
145x5
155x5
160x5

Pull-ups:
4x8

HS chest press
HS chest supported row
Elbows out tri ext
Spider curl
Farmers carry

Nov 5: lower

Back squat
RDL

Was a pretty short and rushed workout

Nov 7: upper

Db chest press:
90x6
100x6
110x6
120x5

One arm db row:
90x6
100x6
110x6
120x6

Football bar wide grip press:
185x10
195x10
205x10

Cable row:
4x10

Rope pressdowns
Rope curls
Facepulls
Lateral raise
Overhead farmers carry

Nov 9: lower

Sumo DL:
525x1 @8
405x12

SL Hatfield squat
Spanish goblet squat
GHR

Nov 10: upper

Pin press, chest level:
275x3x3
225x10

Seal row
Db shoulder press
Lat pulldown
Elbows out tri ext
Hammer curls

Been a little sick and not sleeping much because my daughter is also sick so the workouts have been uneventful lately.

Nov 11: lower

SSB front squat
SL DB RDL
goblet split squat
Slider bridge

Nov 12: 20 min run

Nov 14: upper

Bench
Cable row
HS incline
HS pulldown
Preacher curl
Tri ext

Nov 15: lower

Speed DL
front rack walking lunge
RFE RDL
Heel elevated goblet squat

Nov 17: upper

Low incline db press:
90x8
100x8x3

Db row:
90x8
100x8x3

Half kneeling landmine press
Unilateral Pulldowns
Curls
Pressdowns
RDF
around the world plank

Nov 18: lower

BB reverse lunge
Tempo RDL
Spanish goblet squat
Banded GHR

Nov 21: upper

Paused bench:
225x5
245x5
265x5
225x10

Meadows row
Db shoulder press
Pulldown
Tri ext
Cable curl
band pullaparts

Nov 22: lower

Sumo DL:
495x1x5
SL hatfield squat
Unilateral back ext
Leg ext
Kb swing

Nov 23:

Db chest press:
100x6
110x6
120x6

Weighted pull-ups:
25x5
35x5
45x5

Parallel bar push-ups
TRX row
Hammer curl
TRX tri ext
TRX Y raise

Nov 24: 20 min run

Nov 26: lower

SSB front squat:
220x4
240x4
260x4

Trap bar RDL:
315x6x3

Bulgarian split squat
Banded leg curls
Weighted plank

Nov 28: upper

Floor press:
255x3
275x3
295x3
315x2
225x10

Thought 295x3 would be top set but crushed it. Thanksgiving gains apparently. 315x2 might be a floor press PR.

Db chest supported row:
75x8x3 iso pause at top of last rep

BB incline bench:
185x8x3

Pull-ups

Y cable raise
Cable curl
Banded pressdowns

Nov 29: lower

This was an unplanned deload after a terrible night sleep and long day, plus back still felt a little off

Sumo DL
SL hatfield squat
Goblet box squat
GHR

Nov 30: basketball

Dec 1: upper

DB shoulder press:
70x5
80x5x2

Bent over landmine row

HS chest press
HS pulldown
Preache curl
Tri ext
TRX I Y T raises

Dec 3: lower

18 inch box squat:
365x3
405x3
430x3

RDL;
315x5
365x5
405x5

db split squat
Banded back ext

Big weights itt

Thanks KC

Dec 5: upper

Bench:
245x4
265x4
275x4
285x4

Last rep was paused every set

Cable row
Unilateral incline db press
Meadows row
Db tri rollbacks
Hammer curls
Lateral raise

Dec 6: lower

Conv banded deficit DL:
405x1
455x1
475x1

Walking lunges for time: 5 minutes
Banded slider bridge
Sled push/pull
Zercher holds

475 banded deficit DL

https://youtube.com/shorts/92VrUwZg5KQ?feature=share

Dec 7: basketball

Dec 8: upper

DB chest press:
100x5
110x5
125x5

One arm db row:
100x6
110x6
125x6

Db shoulder press
Lat pulldown
Pressdowns cable curls
Farmers carry

Dec 9: lower

12 inch box squat
SL DB RDL
SSB step ups
Leg curl

Dec 12: upper

BB incline:
205x3
225x3
245x3
185x10

Weighted chin-ups:
+45x3
+60x3
+70x3
Bw x10

Db floor press:
70x12
80x12
90x12x2

Head supported bent over db row
Cable pec fly
Preacher curl

Dec 13: lower

RDL:
405x3
435x3
455x3 PR

BB split squat
Heel elevated goblet squat
Banded GHR

Dec 14: basketball

Dec15: upper

Football bar chest press:
225x5
245x5
265x5
Drop set

Seal row:
185x6
205x6
225x6
Drop set

Banded Cuban press
Single arm pulldown
Db tri ext
Cable curl

Dec 16: lower

Took it easy this workout after two terrible nights of sleep

Landmine belt squat
SL landmine RDL
leg ext
Leg curl

Dec 19: upper

Bench:
255x3
275x3
295x3
225x10

One arm db row:
90x8
100x8
110x8
120x8

Close grip floor press
Weighted pull-ups
TRX tri ext
TRX curl
TRX Y rear delt raise