8/22 Circa Max

Circa Max week 1

Blue + green bands (350 @ top)

Worked up to 335 briefs only

Added suit straps down

385

425

475

515 miss

515 2nd attempt (10 lb PR)

Speed pulls 

  385+ 3 sets chain for 6 singles

Pull thrus 165 x 15 x 2

Leg extension 100 x 15 x 2

Upright rows (low pulley) 145 x 8 x 3

Reverse hyper 320 x 15 x 3

Hanging leg raises 12 x 3

8/24 DE Upper

Fat bar speed bench

  185+double minis x 3 x 8

Dumbbell incline 85s x 20 x 2

Tricep bar overhead extension

  95 x 8 x 3

SS/ with small band push downs x 15 x 3

Underhand grip lat pull downs

  180 x 8 x 3

Dumbbell shrugs 95s x 15 x 3

Band rear delts w/ monst mini x 15 x 3

Reverse grip curls 105 x 8 x 3

8/20 ME Upper

Reverse band bench (taking off 65 at chest)

  Worked up to 445

Floor press 235

  1 set chains x 8

  2 sets chains x 8

  3 sets chains x 8

Tricep press down 225 x 8 x 3

Hammer seated row 3 plates x 8 x 3

Shrugs 315 x 8 x 3

Side dumbbell raise 25 x 8 x 2

  (Lite, got adjusted today)

Hammer curl 55 x8 x 3

8/18 ME Lower

Deload prior to circa max

Sled pulls w/ 3 plate 6 trips 200 feet

ISO leg extension 100 x 12 x 2

Seated leg curl 140 x 12 x 2

Abductor/adductor superset 125 x 12 x 2

Reverse hyper 320 x 12 x 2

Rope crunch 165 x 12 x 2

8/17 DE Upper

Dumbbell press 90s x 6 x 8

Bench press 

  225 x 15 close grip

  225 x 15 wide grip

Low pulley tricep extension 

  100 x 8 x 3

Superset w/ band press downs

   Light band x 15 x 3

Dumbbell shrugs 95s x 15 x 3

Band rear delt pull aparts

  Monst. Mini x 15 x 3

Reverse grip curls 85 x 8 x 3

Wrist roller 15 lbs 

8/15 DE Upper

Speed squats

  445 + 160 lbs chain x 2 x 6

Pull thrus 165 x 12 x 2

Low pulley rows 200 x 12 x 2 (close v)

ISO leg extensions 100 x 12 x 2

Reverse hyper 270 x 20 x 2

Ab wheel x 20 x 2

8/11 ME Lower

Squats, suit straps down, worked up to 715
Added reverse monst. mini bands, 765 x 1 & 805 x 1
note: had issue with suit binding up, all sets were about 1/2" above parallel

Barbell rows 225 x 8 x 3

Good mornings 225 x 8 x 3

Iso Leg Extensions 120 x 8 x 3

Reverse Hyper 360 x 15 x 3

Barbell sit-up 75 x 8 x 3

8/13 ME Upper

Shirted 3-board bench, worked up to 555 x 3

Barbell shrugs 315 x 8 x 3

Dumbbell front raises 45s x 8 x 3

Band press-down monst. mini x 100 reps

NOTE: Returned late from business trip, started workout late & had to reduce assistance accordingly

8/8 DE lower

Speed squat w/ 160 lbs chain

  405 x 2 x 8

Ultra wide sumo stiff leg DL

  395 + 40 lbs chain x 3

  395 + 80 lbs chain x 3

  395 + 120lbs chain x 3 x 6

Glute ham raise w/ monst mini band

  8 reps x 3 sets

Trap bar shrugs 250 x 8 x 3

Reverse hyper 360 x 15 x 3

Kneeling high pulley crunch 165 x 15 x 3

8/6 ME Upper

Swiss bar bench

  Worked up to 315 single

Floor press

  225 + 1 set chains x 8

  225 + 2 sets chain x 8

  225 + 3 sets chain x 8

Overhead dumbbell extension

  90 x 15 x 4

Low pulley row 200 x 8 x 3 (med handle)

Dumbbell shrugs 110s x 15 x 4

Dumbbell front raise 40s x 8 x 3

 SS w/ band pull-a parts x 8 x 3

Hammer curls 50s x 8 x 3

  

8/4 ME Lower

Sumo dead lift off 3" blocks

  worked up to 675 w/ just briefs 

T-bar row 4 plates x 8 x 3

Reverse hyper 410 x 15 x 4

Dumbbell lunge 70s x 8 x 3

Backward sled drag 

 3 plates for 4 trips 100 feet down & back

Hanging leg raises x 8 x 3

8/1 Dynamic Lower

Speed squat 

  365 + 160lbs chain x 2 x 10

Deadlift 315 x 30 reps (rep Max)

ISO leg extension

  110 x 12 x 4

Superset with seated leg curl

  130 x 12 x 4

Reverse hyper

  6 plates x 20 x 2

Band crunch (kneeling)

  green band x 20 x 2

7/30 ME Upper

Shirted bench w/ reverse green bands

  Worked up to 625 (20 lb PR)

7/28 ME Lower

Cambered bar box squat

  Worked up to 685 briefs only (20 lb PR)

  (attempted 725 but missed)

6/21 Dynamic Effort Upper

Speed bench

  185 + monster minis x 3 x 8

Incline dumbbell press

  80s x 20 reps

Dips w/ chain over shoulders x 20 reps 

Band tricep press down x 20 reps

Underhand grip lat pull down

  130 x 20 reps

Side dumbbell lateral raise

  20s x 20 reps

One arm DB preacher curl

  20 x 20 reps each arm

6/20 Dynamic Effort Lower

Bow bar box squat

  385 + strong bands x 2 x 8

2" deficit speed pulls

  275 + 2 chains

  275 + 4 chains

  275 + 6 chains x 6 singles

Upright row

  90 x 12 x 4

Glute ham raise, 4 sets of 15 reps

ISO quad extensions 4 sets of 15

Reverse hyper 

  270 x 20 x 3

Incline sit-up

  24 x 20 x 3

8/3 Dynamic Upper

Speed bench 

  185 + monst mini x 3 x 8

225 x 15 close grip followed by 15 wide

Tricep press down

  110 x 8 x 3

Dips 2 sets 20 reps

Underhand grip lat pull down

  180 x 8 x 3

Side dumbbell raise

  25 x 8 x 3

Bus drivers w/ 45lb plate x 8 x 3

Forearm work w/ IronArms x 20 each way