DE Bench

Dead Bench Press w/1-pr of chains: 80x3, 95x3, 115 lbs for 6 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

Assisted Chinups (Average Band): sets of 5, 4, 3, 3 reps

Inverted Rows w/Blast Straps: 3 sets of 3, 1 set of 2

Hammer Curls: 20x10x4

Birddogs: 4 sets

DE Squat/DL

All notation: Weight x Reps x Sets

13" Straight bar Box Squat: 90x2, 115x2, 140x2x10

Bodyweight Calf Raises: Supersetted with each squat set

Conventional Deadlift: 155x1x10

GHR: sets of 6, 5, 4, 3, 2 reps

Band Single Leg Hip Thrusts (Monster Mini Bands): sets of 6, 5, 4, 3, 2 reps

Situps: sets of 17, 14, 10, 7, 4 reps

ME Bench

Incline Bench Press: started from 55x5 and kept adding 20 pounds until I hit my 5 RM at 155 pounds.


Assisted Wide Pullups (Average Band): 3 sets of 3


Blast Strap Inverted Rows (Elbows In): 3 sets of 2


Sandbag Push Press: 3 sets of 8 with a 60-pound bag


Hammer Curls: 15x5, 20x5, 25x5, 30x5


Trap Bar Shrugs (54 pound bar): started with the bar and kept adding 20 pounds until I hit my 5 RM at 114.

ME Lower Body

13" SSB Box Squat: started at 90x5 and kept adding 25 pounds until I hit my 5 RM at 215 pounds.


Wide Stance RDL: Started at 45x5 and kept adding 20 pounds until I hit my 5 RM at 165 pounds.


Bodyweight Calf Raises were supersetted with each set of squats and RDL.

Rust

It's been a long time and I have a lot to catch up on.  I will explain that whole business this weekend.  Until then, here is today's workout, the one to get me started again.

Dead Bench Press w/1-pr of chains: 105 lbs for 7 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

4-Board Press: 135x3, 155x3, 175x3

Inverted Rows w/Blast Straps: 2 sets of 3, 4 sets of 2

Barbell Curls: 45x10x3

Birddogs: 3 sets