Monday – Push Workout

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
  • Partial Rep Bench Press
    • 235 lbs, 3 sets x 5 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
  • Standing Shoulder Press
    • 45 lbs, 5 sets x 7 reps
  • Barbell Upright Row
    • 45 lbs, 5 sets x 7 reps
  • Barbell Overhead Triceps Extension
    • 45 lbs, 5 sets x 12 reps

Sunday – Leg Workout

  • Box Front Squat (12″ box)
    • 205 lbs x 3 reps
    • 250 lbs x 2 reps*
  • Front Squat
    • 145 lbs x 20 reps
  • Low Bar Back Squat (w/o belt)**
    • 225 lbs x 5 reps
    • 235 lbs x 5 reps

Comments:

* I failed on the second rep.

** This is the first time including any type of back squat in my workout since I injured my left shoulder three months ago. As a result I am starting out light and will gradually add weight to this lift.