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Standing Barbell Shoulder Press (OHP)
- 45 lb x 20 reps 65
- 70 lb x 10 reps 69
- 95 lb x 5 reps 69
- 100 lb x 5 reps 71
- 115 lb x 3 reps 63
- 130 lb x 3 reps (PR) 70
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Hang Clean
- 135 lb x 5 reps 49
- 145 lb x 3 reps 42
- 155 lb x 3 reps 45
- 160 lb x 2 reps (PR) 39
-
Standing Dumbbell Shoulder Press
- 40 lb x 12 reps 75
- 40 lb x 12 reps 75
- 40 lb x 10 reps 73
- 40 lb x 10 reps 73
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Side Lateral Raise
- 30 lb x 12 reps 9
- 30 lb x 12 reps 9
- 30 lb x 12 reps 9
- 30 lb x 12 reps 9
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Face Pull
- 130 lb x 12 reps 35
- 130 lb x 12 reps 35
- 130 lb x 12 reps 35
- 130 lb x 12 reps 35
- with fat gripz
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Barbell Curl
- 65 lb x 12 reps 18
- 65 lb x 12 reps 18
- 65 lb x 12 reps 18
- 65 lb x 12 reps 18
- fat gripz
-
Parallel-Grip Pull-Up
- 8 reps 70
- 8 reps 70
- 8 reps 70
-
Push-Up
- 24 reps 36
-
Body Weight Lunge
- 24 reps (PR) 28
- PLP day 24. 40% and 300 reps of each exercise down!
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Foam Rolling
- 00:10:00 18