[Commander]

Saturday - Push Day

* Bicep pump work in between chest sets

Bench
235x3 (+5 every 2 sets) 245x3, 2 sets
250x3
250x4

Bench Chains (+50) w/ band external rotation
163.5x6, 4 sets

Ring Dips
BW+28.5x6, 4 sets

Bench Partials
153.5, 1 sets

Speed Bench Chains w/ Power Clean
153.5x3, 4 sets (4 before the overhead press, 1 set afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
140 x ? - forgot what I did in terms of reps

Sunday - Deadlift/Back

a1) Deadlift, 311x5, 4 sets
a2) Front Lever x 4
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches
b3) OH Tricep Extensions on rings

c1) Pullup, BWx6, 3 sets, final set Lat Pulldown
c2) T-Bar, 125x8, 4 sets

d) Lat Pull down, rest pause 90 seconds
113x? - didn't write down, have no idea, lol

d) T-bar, rest pause 90 seconds
125x? - didn't write down, have no idea, again

Monday - Push Day - Overhead emphasis

* Done in the AM instead of lunch break, quite possibly my new schedule due to life changes, we'll see how this works out

* Bicep pump work done in between sets

OH Press - 6s
152.5x6, 6 sets

Bench Press - ss w/ Band External Rotation
198.5x6, 4 sets

OH Press - 9s
130x9, 4 sets

Bench Press Chains - speed work
153.5x3, 3 sets

ss w/

Power Clean
140x3, 3 sets

Ring Dips - rest pause for 90 seconds
BW x 9 + 4 + 3 + 2 = 18