DL 56x10, 89x10, 122x10, 155x8, 177x6, 199x4, 221x2

pull ups 5,6,6,6,7,6,6

bench 15sx30, 20sx25, 34sx20, 100x10,10,10,10

warmup

some effort

C&P 15sx15. 20sx10,12

evening warmup

C&P 10sx30

cooldown

D10 SPM 48

D8 SPM 38

wrist curls 15x20, 20x20

D8 SPM 28

K to E 20x6

bench 15sx30, 20sx20, 26sx15, 88x10, (100x10)3

squats air 20, 56x10, 100x10, 122x10, 144x10, 160x10, 171x10

warmup

morning warmup

morning wakeup

cooldown

K to E 20x6

bench 15sx15, 20sx15, 55x15, 66x15, 77x15,88x10,99x10,10

pull ups 5,5,6,6,6,6,6,

DL 56x10, 78x10, 100x10, 122x8, 144x6, 166x5, 177x5, 188x4,, 199x3,210x2