Corona made me do it

[CRZA]

Front Squats, belted
70 x 5,5
90 x 5
100 x 3
110 x 1
120 x 1
130 x 5
100 x 5,5,10

Floor Press
70 x 5
90 x 5
102.5 x 3 x 5
90 x 5
80 x 8

Triceps extensions 8 x 10
Leg extensions 5 x 10

 

[CRZA]

Snatchgrip deadlifts
100 x 5
120 x 5
140 x 3 x 5

Barbell Rows
80 x 5 x 5

Pull ups
+ 20kg 3 x 5
bw x 10

Lat pulldown Machine 4 x 10
Chest supported rows x 20,20,10
Curls 4 x 10

 

[CRZA]

Box front squats
90 x 5
110 x 5
130 x 3 x 5

Closegrip bench
70 x 5
90 x 4 x 7

GHR 3 x 8
Shoulder press machine 3 x 8

Ring triceps extensions 4 x 10
Ring rows 4 x 10

 

[CRZA]

Front Squats
70 x 5
90 x 3
100 x 3
110 x 3
120 x 4 x 3
100 x 5, paused

Close grip bench
70 x 5
90 x 5
100 x 4
110 x 3
100 x 6
90 x 8
80 x 8

Lat pulldown machine 4 x 12
Triceps extensions 4 x 10

Machine rows x 20,20,10
Triceps extensions 4 x 10

 

[CRZA]

Sumo deadlifts
120 x 5
140 x 3
160 x 2
180 x 2 belt
200 x 1 belt
220 x fail

Bb Rows
70 x 10
80 x 3 x 10
70 x 10

Deadlifts
160 x 2
180 x 5

Rope climb x 3
Cable rows 4 x 10
Biceps curls 3 x 8
Hammer curls 2 x 10

 

[CRZA]

Front box squats
100 x 5
110 x 5
130 x 1
140 x 3 x 5

Floor Press
up to 105 x 5. Elbow paain

Ring push ups 100reps
Face pulls 100 reps
Triceps extensions 100 reps

 

[CRZA]

Tuesday

Close grip bench press
up to 100 x 3 x 5

Incline bench db 3 x 10
Triceps extensions 3 x 10
Lat pulldown 3 x 10

I dont remember more

 

[CRZA]

Wednesday

Front squats
90 x 5
100 x 3
belt
115 x 3 x 5

Deadlifts
110 x 5
130 x 5
150 x 3
180 x 3 x 3

Rows / hanging leg raises 3 x 10

 

[CRZA]

Friday

Front squats
90 x 5
110 x 3
120 x 2
130 x 1
belt
140 x 1,1,1
100 x 3 x 3 paused

Floor Press
50 x 5
80 x 5
100 x 3
110 x 3
95 x 3 x 6

Lat pulldown / Tricep extensions 4 x 10

Face pulls / Triceps extensions 3 x 12

 

[CRZA]

Front squats
70 x 5,5
90 x 5
110 x 2
117,5 x 4
High bar Squats
130 x 3,3,5

Close grip bench
70 x 5
90 x 5
102.5 x 3 x 5

Incline bench / Inverted ring rows 4 x 10
Face pulls / Triceps extensions 4 x 10

 

[CRZA]

Thursday
Box front squats
90 x 5
110 x 3
130 x 3
140 x 1
150 x 1
160 x 1
170 x 2

Bench Press
70 x 5,5
90 x 5
100 x 2
110 x 1
120 x 4
100 x 8
80 x 8

Lat pulldown 3 x 10
Triceps extensions 3 x 10

 

[CRZA]

Today

Pull ups
bw x a bunch
+ 10 x 5
+ 20 x 3
+ 30 x 3
+ 40 x 1
+ 50 x 1
+ 60 F
+ 40 x 3
bw x 10,10

Lat pulldown 2 x 12
Curls 3 x 10

 

[CRZA]

Clap pushups 2 x 5

Close grip bench
40 x 10
60 x 8
80 x 5
90 x 4,4,4,12

YTW inbetween sets

Medicine ball pushups 3 x 10
Cable rows 52kg x 3 x 15
Lateral raises 7kg x 3 x 12
McGill situps 3 x 10

Triceps extensions/Facepulls 3 x 10

 

[CRZA]

Hang powerclean
Up to 80 x 1
70 x 3,3,3,2,2

BSS, slow eccentric
50 x 3 x 5

Deadlifts
110 x 5
130 x 2 x 8

Single leg hip thrust 3 x 12
Hanging leg raises 3 x 10

 

[CRZA]

Close grip benchpress
40 x 10
60 x 8
80 x 5,5
97.5 x 3,3,3,10

YTL's isometrics inbetween x 4 sets

Medicine ball pushups 4 x 10
Cable rows 56kg x 4 x 12
Lateral raises 8kg 4 x 10
Mcgill situps 4 x 10

Curls 2 x 10

 

[CRZA]

Hang powerclean
65 x 8 x 2

BSS, slow eccentric
55 x 3 x 4

Deadlifts
110 x 5
130 x 2 x 10

Single leg hip thrust 3 x 12
Hanging leg raises 3 x 10
Calf raises 3 x 10

Triceps extensions / Curls 3 x 10

 

[CRZA]

Db shrugs 2 x 10
Db cuban press 2 x 10
Cb lateral raises 2 x 10

Incline db press
20 x 2 x 10
30 x 3 x 7, slooow eccentric

Lat pulldown, slow eccentric
3 x 10 42
3 x 8 52

Db Flies 14kg x 4 x 10
Band pullapart 4 x 15
Curls 20kg x 4 x 8

Triceps extensions 20 x 2 x 8, 16 x 2 x 8
Pike planks 4 x 15

 

[CRZA]

Close grip benchpress
50 x 8
70 x 5
90 x 5,5
105 x 2,2,2,8

YTL - 4 sets isometric holds

Med ball push ups 5 x 12
Cable rows 66 x 5 x 8-10
Lateral raises, slow eccentric 9kg x 5 x 8-10
McGill Situps 5 x 12 each side

 

[CRZA]

Hang powerclean
70x 8 x 2

BSS, slow eccentric
40 x 2 x 5
50 x 5
60 x 3 x 3

Deadlifts
110 x 5
130 x 2 x 12

Single leg hip thrust 3 x 8
Hanging leg raises 3 x 10
Calf raises 3 x 10

Triceps extensions / Curls 3 x 10

 

[ASUThermo]

I like the hang clean progression!