Max Effort 9/28/12

Zercher Lift from Floor
   -these were a total bust, goal was 355+, failed to get 315 off the floor

Trap Bar Deadlifts
    405 for 10 reps
    425 for 8 reps
    445 for 6 reps
    265 for 15 reps

Arched Back Good Mornings
    185 for 10 reps
    205 for 8 reps
    225 for 6 reps
    135 for 15 reps

Dumbell Rows
    70 for 10 reps
    80 for 8 reps
    90 for 6 reps
    60 for 15 reps

Reverse Hyper
    180 + mini band for 3 sets of 12 reps

Kneeling Band Crunch
    small band - 100 total reps

Dynamic Effort 9/27/12

Speed Bench
    185 + monst mini bands for 9 sets of 3 reps

Incline Dumbell Press
    85s for 3 sets of 15

Incline Dumbell Tate Press
    50s for 10 reps
    55s for 8 reps
    60s for 6 reps
    40s for 15 reps

Dips
    3 sets of 20 reps

Lat Pulldown (behind head)
    100 for 10 reps
    110 for 8 reps
    120 for 6 reps
    90 for 15 reps

Barbell Shrugs
    225 for 10 reps
    255 for 8 reps
    275 for 6 reps
    185 for 15 reps

Band Pull Aparts (Supinated)
    monst mini for 3 sets of 15 reps

Reverse Grip EZ Bar Curls
    75 for 10 reps
    95 for 8 reps
    115 for 6 reps
    75 for 15 reps

Dynamic Effort 9/25/12

SS Bar Box Squat + 180 lbs band tension
    345 for 8 sets of 2 reps

Ultra wide sumo deadlift
    405 + 70 lbs chain for 8 sets of 3 reps

Sled Dragging
    4 plates for 60 yards, 6 trips

Kettle Bell Swings
    80 for 3 sets of 12 reps

Reverse Hypers
    180 for 3 sets of 12 reps

Incline Situps
    25 for 3 sets of 15 reps
   

Max Effort 9/23/12

****** Video Coming Soon *****


Shirted Bench Press w/ 125 lbs band tension
    405 for 1 rep
    435 for 1 rep
    455 for 1 rep

Floor Press w/ 2 sets (70 lbs) of chains
    225 for 10 reps
    235 for 8 reps
    245 for 6 reps
    185 for 12 reps

Incline Dumbell Tate Press
    45s for 10 reps
    50s for 8 reps
    55s for 6 reps
    40s for 15 reps

Dumbell Row
    60s for 10 reps
    70s for 8 reps
    80s for 6 reps
    50s for 15 reps

Band Pull-aparts
    monster mini band for 3 sets of 15 reps

Hammer Curls
    40s for 10 reps
    45s for 8 reps
    50s for 6 reps
    30s for 15 reps

Max Effort 9/21/12

****** Video Coming Soon******



Cambered Bar Box Squats (foam box)
    615 for 1 10 lb PR
    645 for 1 40 lb PR
    675 for 1 70 lb PR!!!

Reverse Hyper
    230 for 4 sets of 12 reps

Suitcase Deadlift
    135 for 4 sets of 8 reps (each side)

Standing Band Crunch
    Small band for 4 sets of 20 reps

Dynamic Effort 9/20/12

Speed Bench
    185 + doubled moster minis for 9 sets of 3 reps

Dumbell Shoulder Press
    60s for 3 sets of 12 reps

Skull Crushers
    115 for 10 reps
    125 for 8 reps
    135 for 6 reps
    95 for 12 reps

Med Ball Push-ups
    4 sets of 15 reps

Close Grip Lat Pulldowns
    140 for 10 reps
    150 for 8 reps
    160 for 6 reps
    90 for 15 reps

Face Pulls w/ Blast Straps
    3 sets of 12 reps

Dumbell Shrugs
    80s for 4 sets of 20 reps

EZ Bar Curls
    95 for 10 reps
    105 for 8 reps
    115 for 6 reps
    75 for 12 reps

Dynamic Effort 9/18/12

Safety Bar Box Squats
    315 + 180 lbs band for 10 sets of 2 reps

Rack Pulls, Pin 4
    315 + quadrupled monster minis for 8 sets of 3 reps

Glute Ham Raises
    BW + 1 chain for 3 sets of 8 reps

Barbell Rows
    185 for 10 reps
    205 for 8 reps
    225 for 6 reps
    135 for 15 reps

Reverse Hyper
    180 for 4 sets of 12 reps

Incline Sit-up
    25 for 4 sets of 12 reps

Max Effort 9/17/12

First day back after 2 week vacation.

Floor Press:
    Worked up to 335 for 3 reps

Close Grip Bench Press
    225 for 10 reps
    245 for 8 reps
    265 for 6 reps
    135 for 15 reps

Rope Press-down:
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 15 reps

Lat Pulldown (wide grip, behind head):
    110 for 10 reps
    130 for 8 reps
    150 for 6 reps
    90 for 15 reps

Dumbell Shrugs:
    85s for 10 reps
    90s for 8 reps
    95s for 6 reps
    80s for 15 reps

Band Pull-aparts:
    Monster mini for 3 sets of 12 reps

Hammer Curls:
    45s for 10 reps
    50s for 8 reps
    55s for 6 reps
    40s for 15 reps