[Commander]

Saturday - Improvised Chest Workout

Weighted Pushups with Dip Belt - Feet on Bench, Hands on Smith Machine Bar to leave room for the weight to hang

After messing around trying to find the right weight, I settled on BW+75

* Most of the workout was supersetted with sets of upright cable rows

Overhand Grip
BW+75x6, 8 sets

Underhand Grip
BW+50x6, 4 sets

Overhand Grip
BW+50x6, 4 sets

Underhand Grip
BW+25x4, 3, 3, 2, 2 - 10 second rest

Overhand Grip
BW+25x4, 4, 3, 3, 2, 2 - 10 second rest

Sunday - Deadlift

Deadlift
361x3, 10 sets
361x4
361x3
361x5

42 total reps with around 75% of my max in less than 20 minutes. This was fun.

Monday - Legs

Glute Ham Curl
BWx10, 3 sets

Occluded BW Squats to warmup/prepare knees

* Bicep pump work in between sets

Squat with Chains (+50)
180, 190, 200, 210x3
220x3, 4 sets
170x6, 4 sets
170x4, 4, 3, 3, 2, 2 - 10 second rest

Occluded Goblet Squat
62x10, 3 sets, unwrap
62x10

Vertical Jump
3 sets of 3 - full reset

Tuesday - AM - Back

* Tricep pump work in between sets

Front Lever - starting to do reps on these and then finish with the isometric hold
3, 2, 2, 2

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar w/ Decline Reverse Crunch
127.5x8, 4 sets
150x4, 4, 3, 3, 2, 2 - 10 second rest

Ring Row
BWx3, 3, 2, 2, 2 - 10 second rest

Deadstart DB Row
82x8, 4 sets