4-19-25

Shoulders and abs

Landmine half kneeling SA shoulder press

10 each arm

45

60

70

80

80

80

Seated DB Arnold press

3x10 

35#

Standing BB strict press

Sets of 5

45

75

95

115

115

Failed 135

115

Abs superset

3 rounds

10 standing macebell crunches per side 15#

Into

10 landmine 180s with 15# on bar

4-13-25

Leg day

Anderson front squats

Build to 2RM

95x4

115x4

135x4

155x4

175x2

195x2

Failed 215x2, didn't move it

3 sets

8 BB Sumo deadlift w 3 sec negative 135#

Into

15 Dbl Db RDL w 3 sec negative 50#

3 sets

8 BB back rack lunge returns per leg, 95, 115, 135#

Into

15 single leg banded box step ups, green, 20"

Burnout

10 Dbl DB heel elevated squats 5 sec down, 2 bottom, 5 up, 50#

Into 

Max bodyweight 3/4 squats

20 squats