6/18 Max Effort Upper

Incline bench

  185 x 12 x 3

Flat bench

  185 x 12 x 3

Decline bench 

  185 x 12 x 3

One arm tricep press down

  45 x 15 x 6

Lat pull down, behind head

  120 x 15 x 4

Dumbbell shrugs

  80 x 15 x 4

Band pull-a parts

  Monster mini x 15 x 4

Reverse grip curl

  55 x 15 x 4

Preacher curl (machine)

  20 x 15 x 4

6/16 Max effort lower

Below parallel box squat with average bands

  Worked up to 325 x 3

  Worked up to 375x1

Snatch grip deadlift

  275 x 6 x 4

T-bar row

  115 x 8 x 4

Hack squat

  4 plates + 80 lbs chain x 15 x 4

Reverse hyper

  270x 15 x 4

Rope crunch

  165 x 15 x 4

6/13 DE Lower

Cambered bar box squat

  445 + 130 lbs chain x 2 x 8

Ultra-wide sumo pulls

  275 + 120lbs chain x 3 x 6

Seated cable row

  150 x 15 x 4

Cable pull thru

  120 x 15 x 4

Leg extension

  150 x 15 x 4

Reverse hyper 

  230 x 15 x 4