9/19 ME Upper

Slingshot bench
  135 x 10
  225 x 5
  315 x 1
  add slingshot
  405 x 1
  455 x 1
  495 x 1
  520 x 1 (5 lb PR)

9/12 ME Upper

Shirted 2-board bench
  135 x 10
  225 x 5
  315 x 1
add shirt
  455 x 2 3 board
  545 x 2 2-board
  585 x 2
  635 x 2 (20 lb PR)
  655 x 2 (40 lb PR)

8/31 ME Upper

Reverse band bench (average bands)
  225 x 5
  315 x 5
  365 x 5
  405 x 5
  455 x 5

Med ball push-ups x 12 x 3

Chest supported t-bar row
  180 x 12 x 3

Arnold press
  30s x 12 x 3

Hammer curl
  45s x 12 x 3

Seated leg raise x 12 x 3

8/29 ME Lower

Finally back to somewhat normal training after taking some time off to heal after my last meet in June. Sticking with 5 and 3-rep maxes for now, will transition to singles and back into gear at some point later in the year.

Cambered bar squat (belt & knee sleeves)
  65 x 10
  155 x 5
  245 x 5
  335 x 5
  385 x 5
  425 x 5

*back wasn't feeling so good so I didn't go any heavier...not quite where I wanted to be

Leg extension
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Seated cable row, v-grip
  180 x 12 x 3

Reverse hyper
  270 x 12 x 3

Band good morning
  average band x 12 x 3

Med ball twist
  12 x 12 x 3

7/27 ME Upper

Close grip bench press
  275 x 8 x 3

Tricep pushdown
  110 x 12 x 3

Close grip lat pulldown
  190 x 12 x 3

Dumbbell side raise
  40 x 12 x 3

Low pulley upright row
  80 x 12 x 3

Barbell curl
  50 x 12 x 3

Incline sit-up x 12 x 3

7/26 Cardio & GPP

2000m row

Knee raises x 12 x 3

Back extensions x 12 x 3

7/25 ME Lower

Safety bar box squat
  375 x 8 x 3

Sumo stiff leg deadlift
  315 x 12 x 3

Dumbbell row
  100 x 12 x 3 each side

Leg Press
  320 x 12 x 3

Kneeling rope crunch
  80 x 12 x 3