#Squat

• 135x10
• 185x5
• 205x5
• 225x5
• 245x5
• 275x3
• 295x1
• 305x1 PR

#Pause Squat

• 225x5x4

#OHP

• 65x10
• 95x7x4
• 95x10

#Leg Press

• 180x20
• 270x20
• 360x20
• 450x10

#Ez-bar Curl

• 40x15x2
• 40x20

#Leg Curl

• 64x10
• 80x10
• 95x10

#Rock Grip Pull-up

• BWx10x2

#Squat

• 135 x 10
• 185 x 8
• 205 x 5
• 225 x 5
• 245 x 3
• 275 x 1 x 5
• 225 x 5 x 4

#Leg Extension

• 115 x 15 x 3

#Seated Leg Curl

• 135 x 10 x 3

#Cable Face Pull

• 135 x 10 x 3

#Wide Grip Pull-up

• BW x 10 x 3

#Cable Cross Front Lateral Raises

• 20 x 20 x 3

#Cable Low Row (Hoist Machine)

• 100 x 10
• 100 x 15 x 2

#Squat

• 135x10
• 185x5
• 205x5
• 225x3
• 245
• 275
• 225x5x3
• 225x3x2

#OHP

• 65x10
• 95x5x2
• 95x2
• 95x7
• 95x5

#Leg Curl

• 100x10x2
• 100x15
• 115x15x2

#Cable Rope Triceps Extension

• 120x10x5

#Cable Face Pull

• 120x10x4

#Stiff-legged Deadlift

• 135x10x3

#Cable Rope Triceps Extension

• 120 x 10 x 5
• 90 x 10

#Cable Rope Curl

• 100 x 10 x 5

#Cable Rope Overhead Triceps Extension

• 100 x 10 x 5

#Standing Calf Raise

• 210 x 10 x 2
• 180 x 10

#Leg Extension

• 85 x 10
• 100 x 10
• 115 x 10
• 130 x 10 x 3

#Rock Grip Pull-up

• BW x 10 x 3

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

• 190 x 10
• 190 x 10 x 4

#Stiff-legged Deadlift

• 135 x 10 x 5

#Leg Press

• 180 x 20
• 270 x 20
• 360 x 20 x 3

#Hip Abductor Machine

• 120 x 15 x 5

#Hip Adductor machine

• 190 x 15 x 3

#Wide Grip Pull-up

• BW x 10

Played basketball for 30 minutes

#Hack Squat

• 135 x 10
• 225 x 8 x 5

#Single-leg Leg Press

• 90 x 20
• 110 x 24 x 2
• 130 x 20 x 2
• 140 x 20 x 2

#Front Hack Squat

• 225 x 10
• 245 x 10 x 2
• 275 x 10 x 2

#Hip Abductor Machine

• 120 x 15
• 140 x 10
• 130 x 10 x 3

#Hip Adductor machine

• 190 x 10 x 5

#Wide Grip Pull-up

• BW x 10 x 2
• BW x 15

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

• 180 x 10 x 3

#Wide Grip Pull-up

• BW x 15
• BW x 12
• BW x 10

#Cable Rope Triceps Extension

• 120 x 10 x 4

#T-bar Row

• 70 x 10 x 3

#Plate-loaded Row

• 90 x 10 x 2

#Rear Delt Fly Machine

• 80 x 10 x 2

#Stiff-legged Deadlift

• 135 x 10 x 4

#Pendlay Row

• 135 x 5 x 3

• Morning weight: 144.6lb
• Bent over row: 1x10x45lb
• Bent over row: 1x10x95lb
• Bent over row: 5x10x135lb
• Stiff legged deadlift: 5x10x135lb
• Wide grip pull-up: 4x10
• Cable lateral pull (each arm): 5x10x13lb
• Hammer curl: 5x10x32.5lb
• Cable low-row: 1x10x120lb
• Cable low-row: 5x10x100lb
• Leg press: 5x10x180lb (2 plates each side)
• Tricep cable pull-up: 1x10x65lb
• Tricep cable pull-up: 5x10x55lb
• Incline weighted abdominal raises: 3x25lb (each side)
• Preacher curl: 3x10x80lb

Accessory + active rest day.

Morning weight: 144.4lb

• Deadlift - 1x10x135lb
• Deadlift - 1x10x185lb
• Deadlift - 1x 5x225lb
• Deadlift - 1x5x275lb
• Deadlift - 1x5x295lb
• Deadlift - 3x5x315lb (Set x Rep PR)
• Deadlift - 2x5x295lb
• Deadlift - 2x5x275lb
• Deadlift - 2x5x225lb
• Deadlift - 2x10x185lb
• Leg curl machine - 5x10x60lb
• Preacher curl machine - 5x10x80lb

Deadlift vol: 23,550lb (vol. PR)