November 2021
11/01
Press: 3 x 3 @ 115, 130, 145
Bench: 5 x 10 @ 130
5 x 10 Chin/pull up variations. Changing every time. Orange band for assistance.
11/02
Deadlift: 3 x 3 @ 300, 340, 380
Squat: 5 x 10 @ 155
Hanging leg raise: 5 x 10
11/03
Rest
11/04
Bench: 3 x 3 @170, 195, 220
Press: 5 x 10 @ 85
Chin up variations: 5 x 10 @ orange band
11/05
Squat: 3 x 3 @ 210, 240, 270
Deadlift: 5 x 5 @ 275
Hanging leg raise: 5 x 10
11/06
Rest/recovery
11/07
Rest/Recovery
11/08
Press: 3 x 5/3/1 @ 120, 135, 155
Bench Press: 5 x 10 @ 135
Chin variations.
11/09
Deadlift: 3 x 5/3/1 @ 315, 360, 405
Squat: 5 x 10 @ 165
11/10
Air dyne intervals
11/11
Bench: 3 x 5/3/1 @185, 210, 235
Press: 5 x 10 @ 95
Chin up variations: 2 x 10 no band, 3 x 10 @ orange
11/12
Squat: 3 x 5/3/1 @ 225, 255, 285
Deadlift: 5 x 5 @ 285
11/13
Rest
11/14
Rest
11/15 New TMs. Press: 165, Bench 255, Squat 310, Deadlift 435.
Press: 3 x 5 @ 110, 125, 140
Bench Press: 5 x 10 @ 155
11/16
Deadlift: 3 x 5 @ 285, 325, 370
Squat: 3 x 5 @ 185
Hanging leg raise: 5 x 10
11/17
Rest
11/18
Bench: 3 x 5 @ 165, 190, 215
Press: 5 x 10 @ 100
11/19
Squat: 3 x 5 @ 200, 215, 265
Deadlift: 5 x 5 @ 295
11/20
Rest
11/21
Rest
11/22
Press: 3 x 3 @ 115, 135, 150
Bench: 5 x 10 @ 165
11/23
Deadlift: 3 x 3 @ 305, 350, 390
squat: 5 x 10 @ 195
11/24
Hypertrophy work. Possible bad knee tweak.
11/25-11/28
Thanksgiving travel.
11/29
Bench: 3 x 3 @ 180, 205, 230
Press: 5 x 10 @ 105
Pull up: 3x3x3 different variations without letting go of the bar. 5 sets.
11/30
Squat: 3 x 3 @ 215, 255, 280. Knee hurt a bit but got through it.
Rack pull 1” below knee: 5 x 5 @ 325
Hanging knee raise: 5 x 10