Week 20

Close-Grip Bench Press 5rm
Chinups 2xMax
1A DB Rows 4x12 - 60lbs
1B DB Rear Delt Flyes 4x12 - 30lbs
DB Shrugs 3x8 - 180lbs
DB Hammer Curls 3x8 - 40lbs

Box Jump 5x3
DB Split Squats 3x8 - 90lbs
RDL 3x6 - 265lbs
DB Side Bends 4x12 - 75lbs

DB Incline Bench Press 4x12-15 - 130lbs
1A Straight-Arm Pulldowns 4x10 - 140lbs
1B Face Pulls 4x10 - 185lbs
DB Side Press 4x8 - 60lbs
2A DB Shrugs 3x10 - 180lbs
2B DB Seated Incline Curl 3x10 - 25lbs

Week 19

Close-Grip Bench Press 5rm
Chinups 2xMax
1A DB Rows 4x12 - 55lbs
1B DB Rear Delt Flyes 4x12 - 30lbs
DB Shrugs 3x8 - 180lbs
DB Hammer Curls 3x8 - 40lbs

Box Jump 5x3
DB Split Squats 3x8 - 80lbs
RDL 3x6 - 245lbs
DB Side Bends 4x12 - 75lbs

DB Incline Bench Press 4x12-15 - 130lbs
1A Straight-Arm Pulldowns 4x12 - 125lbs
1B Face Pulls 4x12 - 170lbs
DB Side Press 4x8 - 60lbs
2A DB Shrugs 3x10 - 180lbs
2B DB Seated Incline Curl 3x10 - 25lbs

Box Squat 5RM - 245lbs
DB Step-ups 3x6 - 130lbs
Glute Ham Raise 3x8

Week #18

Incline Bench Press 3RM - 235
Chinups 2xMax - 12 reps
1A Barbell Rows 3x10 - 145lbs
1B DB Read Delt Flyes 3x8 - 30lbs
DB Shrugs 4x15 - 150lbs
DB Hammer Curls 4 x15 - 25lbs

Box Jumps 5x3 - ~45"
DB Split-Squats 3x8 - 90lbs
RDL 3x8 - 245lbs
DB Side Bends 4x12 - 75lbs

DB Floor Press 3x Max - 150lbs, 15reps
1A Lat Pulldowns 4x10 - 150lbs
1B Seated DB Power Cleans 4x10 - 40lbs
DB Side Press 4x12 - 55lbs
DB Shrugs 3x8 180lbs
DB Zottman Curls 3x8 - 35lbs

Deadlift 3rm - 345lbs
Walking Lunges 3x6 - Unable to do because of toe
Natural Glute Ham Raise 3x8

Deadlift 5rm - 315lbs
Walking Lunges 3x6 - 120lbs
Natural Glute Ham Raise 3x8