Shoulders/Traps...

Shoulder Press - 2z8 @ 95 lbs/6 x 8 @ 75lbs 

*Dynamic Front Lever x2

"The Hip Hugger" - 8x8 @ 15lbs - These light up your rear delts while still hammering the middle delt. 

Cash Out: Super slow HSPU - 54 seconds. 

7-5-3 Wave - Arms...

Fat Bar Cable Curls - 80-90-100/80-100-110 then, 60x15

Rope Push Downs: 120-140-160/130-150-170

LeverEdge Close Grip Bench Press :

200-220-240/220-240-260

DB Curls  -30-35-40/35-40-45

Cash Out: 

Incline Kickbacks  - 3x8 @ 15lbs

V-Chin Ups - 3x8

Chain Chin Ups - 2x5 @ 64lbs

PM - Garage 

Close Grip Football Bar Hammer Curls - 3x8 @ 57lbs

Wide Grip Football Bar Hammer Curls - 3x8 @ 57lbs

90 Degree Isometirc  Curl Hold -  30 seconds @ 36lbs. 2

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 

150-160-170/160-170-180

LeverEdge Press - 230-240-250/240-250-260

Then, 15x180lbs

TRX Fly - 3x8 (20lb Vest)

Round-the-World Pull Ups - 2x8 20lb Vest)

Cash Out:

Bear Push Ups - 3x5 (20lb Vest)

Dynamic Front Lever - 3x3 (5lb ankle weights)

Safety Bar Squats...

125x5

145x5

165x5

185x5

205x3

225x3

245x1

Then,

175 x3x5 

*Red Bar is 70lbs

Deadlifts - 4 inch block

135x1

225x1

315x1

405x1

Shoulders/Traps...

Axle Press - 8x8 @ 85lbs 

then, 135x1, 155x1, 165x1, 170x1, 175x1, 182.5lbs - FAIL (would have been a 1.5lb lifetime PR! 

*Dynamic Front Lever x1

The AXLE is no joke! 

Plate Lateral Raises - 3x8 @ 25lbs*

OH Plate Raises - 3x8 @ 25lbs*

*Superset

Cash Out: DB Shrugs - 5x5 @ 100lbs

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Cable Curls - 2x10 @ 50lbs

Push Downs: 110-130-150/130-150-170

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

Axle Curls  - 8x5 then 

Cash Out: 

Incline Kickbacks  - 3x8 @ 12.5

7-5-3 Wave - Back & Chest...

Close Grip Pull Down - 140-150-160/150-160-170

LeverEdge Press - 210-225-240/225-240-255

Then, 270x10 & 360x3

TRX Fly - 3x16

Set the Table Row - 30-35-40/35-40-45 

Cash Out:

Dynamic Front Lever - 3x5

Bent-arm Planche 

Overhead Squats...

In honor of Festivus I decided to do some feats of strength.

First time doing overhead squats in forever! 

75x3

95x3

115x3

135x1

155 - Fail (depth)

155x1

185 - Fail (depth) - Very happy with how close I got considering I DON'T overhead squat. 

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

*Dynamic Front Lever x1

Scapular Retraction Front Lever Pulls - 5x3

Lean Back Cable Lateral - 3x16 @ 40lbs 

*Plate Lateral Raises - 5x8 @ 25lbs

Incline Seal Rows - 3x16 @ 30lbs

Cash Out: OH Plate Raises - 3x8 @ 25lbs

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Cable Curls - 2x10 @ 50lbs

Push Downs: 90-110-130/110-130-150

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

Standing KB Curls - 7-5-3 x2 @ 26/35/44

Cash Out: 

Pelican Curls - 5x5

Elbow Levers - 3x8

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 140-150-160/150-160-170

LeverEdge Press - 195-210-225/210-225-240 then, 270x3, 320x3

Incline DB Bench Press - 

60-70-80/70-89-90 then 100x4

Set the Table Row - 30-35-40/35-40-45 

Cash Out:

Weighted Dynamic Front Lever - 1x2

@ 20lbs then 1x3 @ 8lbs

Safety Bar Squats...

115x5

135x5

155x5 

175x5

195x3

215x3

235x3

255 - FAIL (depth)

255x1 - pumped! 

First time I have ever done there. That bar is freaking HARD! 

 "Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira

7-5-3 Wave - Shoulders/Traps...

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

then, 50x3x10

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

130-140-150/140-150-160

Cash Out:

KB Iron Cross - 3x8 @ 26lbs

DB Shrugs - 3x5 @ 125lbs

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 

Triceps Push Downs: 80-100-120/100-120-140

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

KB Curls - 7-5-3 x2 @ 26/35/53

Cash Out: 

Pelican Curls - 5x5

Triceps Push Ups - 5x5

7-5-3 Wave - Back & Chest...

Wide Grip Pull Down - 130-140-150/140-150-160

Vertical Guillotine Press - 180-195-210/195-210-225

Incline DB Bench Press - 

60-70-80/70-89-90

One-arm DB Row - 90-95-100/95-100-105 then, 125x3

Cash Out:

TRX Fly - 3x8 @ 40lbs

Weighted Dynamic Front Lever - 3x3 with 8lb ball 

Trap Bar DL - High Bar & Yoke Carries...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x3

470x1

520 - Fail

Then, 10x3 @ 330lbs

Yoke Carries 

10x20M @ 185lbs

Gironda 8x8- Shoulders & Traps...

Lean-away Lateral Raise – 20lbs*

Cable Bent-over Laterals - 20lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 4x8 @ 40lbs

Cable Rope Upright Row - 4x8 @ 100lbs

*Superset 

*Front Lever in between sets 

Cash Out:  

Seated KB Arnold Press/Iron Cross Combo - 5x5 @ 26lbs

Overhead Plate Raise - 3x8 @ 35lbs

Gironda 8x8 - Back/Triceps...

V-handle Pulldowns - 8x8 @ 130lbs

Strait Arm Pulldown -  8x8 @ 120lbs

Bird Pull Ups - 3x5

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 190lbs

*Superset

Cash Out: 

1/2 Rep LeverEdge Reverse BP - 3x5 @ 230lbs

Tucked Elbows Pike HSPUs - 3x5

Gironda 8x8 - Chest/Biceps...

Reverse LeverEdge Bench Press - 180lbs*

Incline DB Press - 60lbs*

*Superset

Incline KB Fly - 3x8 @ 44lbs*

Standing High Cable Curl - 50lbs*

Standing KB Curls - 26lbs*

*Superset

Cash Out: 

Pelican Curls - 3x8

Bear Push Ups - 3x8

Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx

Trap Bar Deadlift...

Max Reps @ 315lbs - Got 21 reps @ 2x my body weight! 

Then,

3x15 @ 155lbs

Gironda 8x8 - Shoulders/Traps...

Hang Clean & Press/Upright Row Combo - 8x8 @ 45lbs

Monkey Shrug - 8x8 @ 35lbs

*Superset

Kettlebell Arnold Press/Iron Cross Combo -

3x3 @ 53lbs

Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Plate Sweeps - 4x25 @ 15lbs

*Superset

Cash Out: Overhead Plate Raise - 1x50

Gironda 8x8 - Back/Triceps...

AM:

Seal Rows - 53lbs

Front Lever Pulls - 8x4

*Superset

Front Lever Hold - 19 seconds

1/2 Rep Reverse BP - 115lbs

KB Triceps Extensions - 53lsb

*Superset: 

Cash Out:

Headbanger Pull Ups - 2x8

PM: Wide Grip C2B Pull Ups - 2x5

Yoke Carries..

50x10M  @ 185lbs

Gironda 8x8 - Chest/Biceps...

Reverse DB Press - 35lbs*

Incline DB Press - 55lbs*

*Superset

Incline KB Fly - 3x8 @ 35lbs

Standing High Cable Curl - 50lbs*

Seated Double KB Curls - 26lbs*

*Superset

Cash Out: 

Pelican Curls - 3x8

Smith Machine Planche Push Ups - 5x5

LeverEdge Deadlift...

200x5

290x5

380x5

470x5

560x3

610x1

620x1

630x1

640x1

650x1 - Pumped! 40lb PR!

I weighed 153lbs today. 

“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

Gironda 8x8 - Shoulders/Traps...

Kettlebell Arnold Press/Iron Cross Combo -

8x8 @ 35lbs*

Kettlebell Uptight Row - 8x8 @ 53lbs*

*Superset

Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Monkey Shrug - 4x8 @ 53lbs

*Superset

Cash Out: Kettlebell Shrugs - 5x5 @ 150lbs

Gironda 8x8 - Back/Triceps...

AM:

Football Bar Seal Rows - 8x8 - 78lbs*

Gorilla Rows - 8x8 @ 53lbs*

*Superset

Kettlebell Triceps Extension - 4x8 @ 35lbs*

(4 reps - 10 second isometric hold - 4 reps)

Front Lever - 4 x 5 seconds*

Cash Out:

Close Grip Football Bar BP - 3x5 @ 128lbs

One-Arm Gorilla Row -3x5 @ 97lbs

Hand Switch Pull Ups - 2x4 

PM:

Banded Gironda Rows - 8x8

Banded Triceps Pushdowns - 8x8

Banded Strait Arm Pushdown - 8x8 

Banded Triceps Extension - 8x8  

Gironda 8x8 - Chest/Biceps...

Football Bar Beach Press - 8x8 @ 148lbs*

KB Reverse Press - 8x8 @ 35lbs*

*Superset

Headbanger Chin Ups - 8x8*

Two-hand KB Curls - 8x8 @ 53lbs*

*Superset

Cash Out: Pegboard x 10

Trap Bar Deadlift (low bar)

AM: 25x2 @ 315lbs

PM: Max reps @ 315 - 11 reps. Grip was main factor.