Pivot Block. Cycle 2. Session C.; Cycle 3. Session A.

BW: 228; 232

Waist: 43; ?

2C:

1-Arm DB Rows - 60'sX12, 12, 12 @5.5/8.5

Leg Raises on Knee Raise bench - BWX12, 9, 6 @7.5/8.5

Floor Rolling DB Extensions - 45sX10, 10 @~8

Straight-Arm Pushdowns - 10, 10 @8/10

3A:

X-2-3-3 Tempo Chins - BWX7, 6, 5 @7.8/8

3-2-0 Tempo Squat - 235X5, 5, 5 @ ~6

3-2-0 Tempo Bench - 150X5, 5, 5 @~6

1-Arm Pull-Downs - X10, 10, 10 @7/9

Pivot Block. Cycle 2. Session B.

BW - 227

Waist - 43"

Scapular Pull-Ups - BWX12, 12, 10 @5/8 (grip limiting)

3-2-0 Tempo Deadlift - 275X5, 5 @6

3-2-0 Tempo Press - 80X5, 5 @6.5, 7

DB Curls - 30'sX10, 10 @8, 9

Pivot Block. Cycle 2. Session A.

BW - 228

Waist - 43.5"

X-2-3-3 Tempo Chins - BWX6, 5, 4 @8/9

3-2-0 Tempo Squat - 230X5, 5 @ ~6.5

3-2-0 Tempo Bench - 145X5, 5 @6

1-Arm Pull-Downs - X10, 10, 10

Pivot Block. Cycle 1. Session C.

BW - 288

1-Arm DB Rows - 60'sX10, 10 @ ~6

Leg Raises on Knee Raise bench - BWX10, 10 @~6

Floor Rolling DB Extensions - 40sX10@7

Straight-Arm Pushdowns - 10 @~9.5

Pivot Block. Cycle 1. Session B.

BW - 231

Scapular Pull-Ups - BWX10, 10, 10 @~7 (grip limiting)

3-2-0 Tempo Deadlift - 275X5 @7

3-2-0 Tempo Press - 75X5 @6.5

DB Curls - 30'sX10 @~9

Pivot Block. Cycle 1. Session A.

BW - 232

Waist - 43.75"

X-2-3-3 Tempo Chin-Up Negatives: BWX5, 5, 5 @~9

3-2-0 Tempo Beltless Squats: 225X5 @6.5

3-2-0 Tempo Bench: 140X5 @5

1-Arm Lat Pulldowns - 60X10 @10

I've been working out at home with training from my old coach at Kratos Strength.  This was my first day back in the barbell gym.