Dynamic Effort 10/30/12

Box squat w/ 180 lbs band tension
    385 for 8 sets of 2 reps

Pin 4 deadlifts + quad monster minis
    315 for 6 sets of 5 reps

Glute-ham raise
    17lb chain draped around neck, 4 sets of 8

Kettlebell swing
    75 for 4 sets of 12

Reverse Hyper
    270 for 4 sets of 12

Kneeling Band crunch
    4 sets of 25 reps

4-way neck
   30 for 2 sets of 12 (each way)

Max Effort 10/29/12

Ultra-wide grip bench press, 6RM
    worked up to 315 x 6

Close Grip Blast Strap Push-ups
    4 sets of 15
Superset w/ band triceps pushdown
    4 sets of 15, small band

Front cable pull-down
    50 for 4 sets of 10 reps

Side Dumbell Raises
    15s for 4 sets of 15
Superset w/ Rear Delt Band Pull-aparts
    monst mini band 4 sets of 15

EZ bar curls
    125 for 3 sets of 8 reps

EZ bar reverse grip curls
    75 for 3 sets of 8 reps

Dynamic Effort 10/16/12

Speed Box Squat + 180lbs band tension
    415 for 8 sets of 2 reps

Pin 4 Rack Pulls + quaded monster mini bands
    315 for 12 sets of 3 reps

Reverse Hypers
    230 for 10 reps
    270 for 8 reps
    320 for 6 reps
    180 for 15 reps

Ab Circuit
    150 total reps, various

Max Effort 10/14/12

Decided to do something a little radical today. Put on my bench shirts and worked up in weight doing 2 reps at each weight, first rep to a 2 board, second rep at same weight to a 3 board

Shirted Board Press
    Worked up to 535 for 2 reps (2 board, 3 board)

Floor Press w/ 70 lbs chain
    245 for 10 reps
    255 for 8 reps
    265 for 6 reps
    185 for 12 reps

Front Cable Pulldown
    70 for 10 reps
    90 for 8 reps
    110 for 6 reps
    50 for 15 reps

Side Dumbell Shoulder Raise
    20s for 3 sets of 15 reps
Superset w/ band face pulls
    monst. mini for 3 sets of 15 reps

Hammer Curls
    45s for 3 sets of 15 reps

Max Effort 10/12/12

Squat with reverse small bands 

    (squat suit, straps down)

    745 for 1 rep

    795 for 1 rep

    (put straps up)

    845 for 1 rep

    885 for 1 rep (cut this one a little high)

Strait leg, rounded back good mornings

    185 for 10 reps

    205 for 8 reps

    225 for 6 reps

    135 for 15 reps

Romanian Deadlift

    275 for 10 reps

    315 for 8 reps

    355 for 6 reps

    225 for 15 reps

Reverse Hyper

    230 for 4 sets of 12 reps

Kneeling Band Crunch

    100 reps w/ small band

Dynamic Effort 10/11/12

Speed Bench
    185 + 120lbs band for 8 sets of 3 reps

Decline Dumbell Press
    85s for 3 sets of 15 reps

Rope Tricep Pressdown
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 15 reps

Wide Grip Lat Pulldown
    120 for 10 reps
    130 for 8 reps
    150 for 6 reps
    90 for 15 reps

Dumbell Shrugs
    85s for 4 sets of 20 reps

Blast Strap Face Pulls
    3 sets of 15 reps

Cable Preacher Curl
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 12 reps

Dynamic Effort 10/9/12

Speed Squat + 180lbs band tension
    385 for 10 sets of 2 reps

Ultra wide sumo deadlift
    415 + 70lbs chain for 10 sets of 3 reps

Low Pully Pull-thrus
    50 for 4 sets of 15

Reverse Hyper
    230 for 4 sets of 12

Incline Situps
    25 for 100 reps

Max Effort 10/7/12

Raw 3-board bench press

    385 for 1 rep

    405 for 1 rep

    435 miss

Close-grip incline bench

    205 for 10 reps

    225 for 8 reps

    235 for 6 reps

    175 for 12 reps

Dumbell Pull-over

    65 for 10 reps

    70 for 8 reps

    75 for 6 reps

    50 for 15 reps

Band pull-apart

   monst mini band for 3 sets of 20 reps

Dumbell Military Press

    60s for 10 reps

    65s for 8 reps

    70s for 6 reps

    50s for 10 reps

Dumbell Hammer Curls

    50s for 10 reps

    55s for 8 reps

    60s for 6 reps

    40s for 15 reps

Max Effort 10/5/12

Zercher Lift
    315 for 1 rep
    335 for 1 rep
    360 miss
*had to try these again this week after failing at 315 previous week. Did much better this time, though still shy of a PR.

Front squat to 11" box
    185 for 10 reps
    205 for 8 reps
    225 for 6 reps
    135 for 15 reps

T-bar row
    150 for 10 reps
    170 for 8 reps
    200 for 6 reps
    125 for 15 reps

Reverse Hyper
    235 for 4 sets of 12 reps

Incline situps
    35 lbs for 100 reps

Dynamic Effort 10/1/12

SS Bar Box Squat + 180 lbs band tension
    385 for 6 sets of 2 reps


Rack Pulls, Pin 4
    315 + quadrupled monster minis for 10 sets of 3 reps

Cable Pull-thrus
    50 for 4 sets of 15 reps

Reverse Hyper
    180 + doubled mini band for 4 sets of 12 reps

Suitcase Deadlift
    135 for 4 sets of 10 reps each side

Max Effort 9/30/12

3" Bench Lockout
    525 for 1 rep
    555 for 1 rep PR
    575 for 1 rep PR

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

Cable Pull-over
    70 for 10 reps
    80 for 8 reps
    90 for 6 reps
    50 for 15 reps

Dumbell Side Raises
    20s for 3 sets of 15 reps

Hammer Curls
    50s for 10 reps
    55s for 8 reps
    60s for 6 reps
    40s for 15 reps