As always make sure to check out my friends over at Elite FTS!

MONDAY
Getting kicked around by a nasty virus

Bench Press
135×8
225×5
315×5
405×2
455×1
425×2
315×19

Machine Military Press
Stack x15,12,12

Overhead Tricep Extension
Stack +band x 2 sets

WEDNESDAY

Wasn’t exactly sure what I was going to do but know I need to work back into squatting…. Just scarred to find out how much I’ve lost with my weight loss.

Squat
265×5
375×5
485×3
595×3,3
705×3

1 leg Press w/adductor focus
200×16,16,16

Band Bad Girls
X20,20,20

THURSDAY

Lunch Break Training

Dips x 50
Machine Rows stack x20
Assisted Pullup lockouts x12
Curls 45×12
Machine OH press .75 stack x 25
Shoulderok x20

Repeated 3 times

Deadlift
155×5
265×5
375×3
485×3
595×3
705×6

Machine Rows
Stack x20,20, 16

Rear Delt Flys
55×16,16

Pullups – Neutral Grip
X16,8,8,7

SATURDAY

Ran an APF/AAPF meet with 45 lifters