W4D3

DE Day
330X6X6

alternating drop sets with;
285X6X6

DB Curls
50X7X6

W4D2

CGBP
285X8X3

2 Board
400X5X3

Skulls
145X12X3

DB Lateral
40X8X3

W4D1

Last week of this high rep madness

Bench
295X12X2
295X11
295X10

1 Board
350X6
350X5X2
350X6

Dips just BW
X25
X20

I payed the price for eating like shit and drinking enough beer to kill the average human this weekend. I also did not have time to get day 4 in of last week. Not ideal, but I will stay on track this week and get my shit together. The workout was a struggle but made it through. Rest tomorrow and eat well, then SFW on Wednesday.

W3D3

DE Day

315X6X6

drop sets

275X6X6

DB Curls 50X7X6

W3D1+2

Melded both days together as an only option of staying on track.

2 Board
390X5X3

Bench
285X12X3

CGBP
275X8X3

DB  Lateral raise
40X10X3

W2D4

BB OHP
160X6X5

Lat Pulldown
140X10X5

Seated DB Press
75X8X3

W2D3

DE Bench Day

305X6X6
265X6X6

DB Curls
50X7X6

TB Shrug
185X12X4

W2D2

Close Grip
265X8X3

2 Board
380X5X3

Skullcrushers
145X12X3

DB Lateral Raise
40X8X3

Tri Pushdown finisher
140X25

W2D1

Bench
275X12X2
275X10X2 - Could only muster 10 reps on last 2 sets. I'm gonna chalk that up to doubling up days yesterday and not rest day in between.

1 Board
330X6X4 - made all reps here.

Weighted Dips
BW+70X8X3

This one was tough - I will try not to double up days again without a rest between. Rest day tomorrow.

W1D4 - Week one complete

Shoulder and back day. Did day 3 and 4 on the dame day to stay on track.

BB OHP
160X5X5

Lat Pulldown
140X10X5

Seated DB Press
75X8X3

W1D3

Dynamic effort Bench day

Bench
295X6X6
255X6X6 drop sets

DB Curls
40X7X6

W1D2

Close Grip Bench
255X8X3 - found these quite easy bit with the amount of volume in this program it's ok.

3 Board (supposed to be 2 board, forgot it)
370X5X3 - paused every rep just to make it harder with the 3 board

Skulls
145X12X3

DB side lateral
40X8X3

So far so good with this program. Day off then DE day on Friday.

W1D1 Smartlifts Bench Program

Decided to try online training with Shane Martin of Smartlifts. First 4 weeks are a volume block with lower weights.

Bench
265X12X4

1 Board
315X6X4

Weighted dips
BW+70lbsX10X3

Feel good. Got a pump like I've never felt in a long time. Been a long time since i did 12 reps of anything.

W2D4

Light Day

Speed Bench Regular Grip
265X2X4

Close Grip
265X2X4

Weighted Dips
BWX8X2

DB Incline
100X12X2

Cable Crossover
90X12X2

W2D3

OHP
135X10
155X10X3

DB Lateral
40X8X3

DB Front Raise
30X12X2

Bent Laterals
20X12X2