Deloadish Bench

Trap Bar Deads
5x185,230,275

Bench
3x235,255,290 5x325(PR)

DB Row
10x100,150

Dips
10,10


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Deload Deadlift

Trap Bar Deads
5x185,235,285

Deads
5x195,245,295

DB Bench
5x80,90,100

Curls
10x90 5x100

Conditioning

Selkow Mile
10x70 yard hill sprint

4x4min Tabata Rounds

Location:Hatfield Marine Science Center,Newport,United States

5/3/1 Trap Bar Deadlift

Trap Bar Deads
5x345, 3x390, 1x435
1x500,545,580 (PR)

5/3/1 Bench

Trap Bar Deads
10x185,230, 5x275

Bench
5x255, 3x290, 1x320,340, 365(PR)

Incline Bench
10x135,155,175

5/3/1 Deadlift

Trap Bar Deadlift
10x185,230,275

Deadlift
5x365, 3x415, 1x465,510,555

Misc

Agile 8
Selkow Mile

3 sets each
Cleans
Pull Ups
Dips


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5/5/5 Squat & OHP

Squat
5x300,345,390

OHP
Nope, shoulder pain

Deficit Trap Bar Deadlift
10x150,240,340,440, 1x470
Kevin 1x470(PR)


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5/5/5 Bench

SSB Squat
10x185.230,275

Bench
5x225,255,290

Chest Supported Row
5 sets

5/5/5 Deadlift

Squats
10x185,230,275

Deads
5x320,365,415

Prowler

Prowler+90 x 6 x Kevin,Alfredo and Ric

Kevin Prowler flu then coma x 1

Ric & Alfredo
Kettlebell Circuits x 3

3/3/3 Squat

Squat
3x320,365 5x410, 1x455, 1x505

OHP
3x135,135,145

Pull Ups 4,4,4,6,4
Pull Downs 5 sets of 10

5/3/1 AB Circuit x 2

Location:SW Coast Hwy,Newport,United States

3/3/3 Bench

SSB Squat
10x185,230,275

Bench
3x245,280, 6x315(PR)

DB Row
10x100, 20x150(PR)

Dips
11,15

Prowler

Agile 8

5/3/1 Stretches

Prowler + 90 x 10 trips

Test

Test

3/3/3 Deadlifts

Squats 

10x185,230,275

Deads

3x345, 3x405, 3x455, 1x510

DB Bench

10x85, 10x90, 15x100

Curls

3 sets

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3/3/3 Deadlift

Squat
10x185,230,275

Deads
3x340,405,440 1x510

DB Bench
10x85, 10x90, 15x100

Curls
3 sets

Hill Sprints

Agile 8

Hill Sprints 10x70 yards x awesome head wind

5/3/1 Squats

Squats 

5x340, 3x390, 1x435,455,495

Performed the worst spot ever on Buff Taquitos final set of squats.  I'll let him embellish - I mean tell - the story.  I deserve whatever lies he tells.

Press

5x135, 3x140, 9x155(PR)

Pull Ups 5 sets of 4 reps

Pull Downs 3 sets of 10 reps 

5/3/1 AB Circuit x 2

Tabata Intervals 4 x 4 min ea