10/5/13 Cardio & GPP

20 mins cycling, 90 rpm

20" Box Jumps 12 x 4

Dot drill...unable to do left leg iso

Abs

  Hanging leg raise 25

  Incline sit-up 25

  Med ball twists 25

  Back extension 25

10/4/2013 Max Effort

Safety bar squat (briefs only) - doubles to 425, worked up to 565 single. Cut it a little high, knee feeling a bit shakey.

Dropped down to 245 on the safety bar, did 2 sets of 8 reps raw.

Rack pulls w/ quaded monster bands - worked up to 365 x 3 x 3

Barbell hack squats - 145 x 12 x 3

Reverse hypers - 180 x 12 x 3

Sit-ups on glute ham - 12lb med ball x 12 x 3

10/01/13 Dynamic Effort

Knee feels a bit sore, perhaps the extra quad GPP work is over taxing it a bit. Decided to back off the assistance a bit.

Speed squats - 325 + heavy bands x 2 x 8

Ultra wide sumo dead lifts - 235 x 3 x 6 w/ 2 chains draped around neck

200 lb sled drag 6 trips 40 yards down & back

Reverse hyper - 180 x 12 x 3

Kneeling band crunch - small band x 25 x 3

9/29/13 Max Effort

Shirted 2-board bench - worked up to 565 x 1 (PR)

Floor press - 315 x 6 x 4

Incline Tate press - 60 x 8 x 4

Close grip lat pull down - 180 x 8 x 4

Front lat pressdowns - 90 x 12 x 2

Dumbbell shrugs - 100s x 15 x 4

SS w/ band rear delt pull aparts - monst mini x 15 x 4

Hammer curl - 55s x 8 x 4

9/28/13 Cardio & GPP

Bike 20 mins @ 90 rpm

Row 7 intervals 500m / 1 min rest

24in box jumps - 10 x 4

ISO leg extensions - 20 x 15 x 4

Sissy squat - 20 x 4

Seated calf raise - 140 x 15 x 4

Ab circuit 100 reps

9/27/13 Max Effort

Decided to catch the annual Red Land vs Cedar Cliff game, so my workout was rather short but still intense.

Chain suspended good morning - worked up to 405 x 3

High bar barbell hack squat - 135 x 20 x 2

Hyper extension - 20 x 2

Hanging leg raise - 20 x 2

9/26/13 Dynamic effort

Been reading the Westside Bench Manual, so decided to throw in a few new things.

Speed bench w/ doubled small bands + 115 x 3 x 9 various grips

Incline dumbbell press - 85 x 20 x 2

Skull crusher 135 x 8 x 4

  SS w/ rope pressdowns 60 x 12 x 4

Lat pull downs wide handle 160 x 12 x 4

Dumbbell side raise x 35 x 8 x 4

  SS w/ band rear delt pull aparts w/ monst mini band x 12 x 4

Band curls w/ monst mini x 12 x 4 each arm

9/25/13 Cardio & GPP

1.5 mile jog

15 mins on bike

15 mins on rower

ISO leg extensions 20 x 12 x 4 each leg

Sissy squats - 12 x 4

Leg raises. 25 x 2

Back extensions - 25 x 2