FTW

[krazylarry]

OHP 3x3
150x3
160x3
170x3

lat pull
190x10, 3 sets

dips
15, 3 sets

chest supported rows
2and half platesx 8, 3 sets

close grip bench
185x6
185x6
185x6

side raises
35sx8, 3 sets

[Judas]

Whats this...??? More than two exercises...??? Actual volume...???

You get hacked?

[krazylarry]

Whats this...??? More than two exercises...??? Actual volume...???

You get hacked?

haha no. Last bench day I did the jack shit workout, just did bench and left. And on friday I didn't do any MMA, so I had time and energy, so I made up the missed bench accessory work.

[krazylarry]

deadlift 3x3
390x3
415x3
440x3

good mornings
135x10
185x5
185x5
185x5

[krazylarry]

bench 5/3/1
240x5
270x3
300x2

close grip
205x5
205x5
205x5

chest supported rows
2 platesx10
2.5x8
2.5x8
2.5x8

hour of Thai, where I sweated my balls off, 5 rounds of pads, 30 second break, and thats not even a real break. We have to do push ups in between.

[krazylarry]

squat 5/3/1
300x5
340x3
380x2

stiff legged deads
225x5
225x5
225x5

[krazylarry]

bastardized workout
deadlift
315x3
405x3
455x1

hour of thai, working elbows.