Nov 14 - FSQ/PP/DL

Front Squat
20(44lbs)x5
70(154lbs)x5
100(220lbs)x3
120(264lbs)x3
140(308lbs)x2
160(352lbs)x2x3
170(374lbs)x1

Push Press
70(154lbs)x5
85(187lbs)x3
100(220lbs)x1
115(257lbs)x1
125(275lbs)x1
100(220lbs)x3x3

Seated DB Press
35x15
45x15
55x15

Deadlift
60(132lbs)x5
80(176lbs)x5
100(220lbs)x5
120(264lbs)x5
140(308lbs)x5

Romanian DL
60(132lbs)x10x3

Seated Row
95x12
110x12
120x12
140x12

Back Extension
bwx20
35x12
45x12
bwx20

Nov 12 - SQ/BP

Squat - hb
60(132lbs)x5
100(220lbs)x5
125(275lbs)x5
145(319lbs)x3
162(357lbs)x3
172(379lbs)x3
182(403lbs)x3
142(314lbs)x3x4

Goodmornings
70(154lbs)x5x5

Bench Press - comp grip
60(132lbs)x10
85(187lbs)x8
105(232lbs)x5
125(275lbs)x3
135(297lbs)x2
145(319lbs)x1
160(352lbs)x1
170(374lbs)x1

DB Press
45x4
65x4
90x4
105x4
120x4
95x8

Pulldowns
120x12
140x12
160x12
180x12

Nov 9 - SQ/BP

Squat - hb
20(44lbs)x20
60(132lbs)x5
100(220lbs)x5
130(286lbs)x5
152(335lbs)x3
belt/wraps
172(379lbs)x3
185(407lbs)x3
195(428lbs)x3
205(452lbs)x3
220(484lbs)x3
180(396lbs)x3x3
pause squat
100(220lbs)x2
120(264lbs)x2
140(308lbs)x2

Leg Press (repsxplates per side)
6x2
6x4
6x6
6x8
6x10

Lunge
35x2 lengths of gym

Bench Press - close grip
60(132lbs)x6
85(187lbs)x6
102(225lbs)x6
slingshot
125(275lbs)x6
135(297lbs)x6
145(319lbs)x6

Tricep Extension
30x10
35x10
40x10
50x10

A1)Dips
15x3
A2)Hanging Leg Raises
15x3

Nov 7 - SQ/DL

Front Squat
20(44lbs)x10
70(154lbs)x5x2
100(220lbs)x3
120(264lbs)x3
140(308lbs)x2
160(352lbs)x1
182(401lbs)x1
192(422lbs)x1 - PR
201(443lbs)x1 - PR
180(396lbs)x2x3
140(308lbs)x2 - slow descent+pause

Deadlift - conv below knee
70(154lbs)x5
110(242lbs)x5
152(335lbs)x5
193(425lbs)x3
221(486lbs)x3
193(425lbs)x3

Romanian DL
90(198lbs)x6
120(264lbs)x6
142(314lbs)x6

A1)Pulldowns
100x12
120x12
140x12
160x12
180x12
A2)Hanging Leg Raise
12x5

Hammer Curls
30x10
35
40
45
50

DB Preacher Curl
30x10
35x10x2

Back Extension
bw+25x15x4

Nov 5 - SQ/BP

Squat - high bar
60(132lbs)x5
102(225lbs)x5
125(275lbs)x3
145(319lbs)x3
155(342lbs)x3
165(365lbs)x3
175(386lbs)x3
145(319lbs)x10
102(225lbs)x10

Goodmornings
60(132lbs)x10x3

Lunge
walking, 4 trips no weight

3 hours later

Bench Press - comp grip
60(132lbs)x5
82(181lbs)x5
102(225lbs)x3
120(264lbs)x3
135(297lbs)x3
150(330lbs)x3
160(352lbs)x3 - PR
140(308lbs)x3 - long pauses
102(225lbs)x15

DB Press - incline
45x10
65x4
75x4
85x4
105x4
85x10

Pulldowns - ng
100x12
120x12
140x12
160x12
120x12