8/31 DE Bench

Swiss bar speed bench + mini bands

  185 x 3 x 9

Dumbbell shoulder press 80s x 18 x 2

Skull crushers 105 x 8 x 3

SS w/ rope press downs 85 x 15 x 3

Behind head lat pull down 160 x 8 x 3

Dumbbell shrugs 100 x 15 x 3

Front plate raise 45 x 15 x 3

SS w/ rear band pull-aparts w/ monst band x 15 x 3

Reverse grip curl 95 x 8 x 3

8/29 Circa Max Week 2

Box squat w/ strong + med bands

Worked up to 415x1 (80% of last week) with suit/straps down

T-bar row 160 x 8 x 3

Belt squat 230 x 8 x 3

ISO leg extension 110 x 12 x 3

ISO standing leg curl 60 x 12 x 3

Reverse hyper 410 x 12 x 3

Rope crunch 165 x 12 x 3

8/27 ME Upper

Shirted bench, worked up to 525 opener to 1-board

*hurt neck/trap during warmups, hopefully better before meet

Close grip bench 255 x 8 x 3

Dumbbell row 100 x 8 x 3

Dumbbell front raise 40 x 8 x 3

Dumbbell side raise 35 x 8 x 3

Dumbbell rear delt raise 30 x 8 x 3

Hammer curl 55 x 8 x 3

8/25 ME lower

Assistance only due to circa max Friday

2 plate sled drag 6 trips 200 ft no rest between trips

T bar row 165 x 12 x 3

Good morning w/ bow bar 195 x 12 x 3

ISO leg extension 110 x 12 x 3

Abductor/adductor 125 x 12 x 3

Reverse hyper 410 x 15 x 3

High pulley crunch 165 x 15 x 3

10/10 DE Lower

Came in and one of my training partners was doing heavy raw squats. Since inhad to wait for him to finish to use the rack I decided to work in

Raw squats, 2 second pause

  425 x 2 x 3

  445 x 2 w/ knee wraps

Safety bar speed squats, 135 band tension 

 325 x 2 x 6

Speed pulls, doubled monst bands 

  315 x 1 x 6

Glute ham raise

25 x 8 x 4

Upright row

  100 x 10 x 4

Reverse hyper

  360 x 20 x 2

Standing band crunch

  Small band x 30 x 2

10/8 ME Upper

Shirted bench vs. doubled small bands

(Adding 200 at top, 100 at chest)

315 x 1 to 3-board

365 x 1 to 2-board

385 x 1 to 1-board

385 x 1

405 x 1

425 miss at top

6-inch rack press (pin 20), close grip

135 x 3

225 x 3

275 x 3

315 x 3

365 x 3

405 x 3

Football bar tricep push down

80 x 10 x 2 @ each grip (6 sets total)

Football bar lat pull down

180 x 10 x 2 @ each grip (6 sets total)

Shrugs on chest supported t-bar row

160 x 10 x 2

Pec deck fly

80 x 30 x 2

Hammer curls

40s x 20 x 2

10/7 GPP

Row 5k meters

10/6 ME Lower

Bow bar squat

 Bar x 10

 145 x 5

 235 x 3

 285 x 2

 325 x 1

 375 x 1

 415 x 1

 465 x 1

 505 x 1 briefs

 555 x 1

 605 x 1

 645 miss

 Add reverse small bands

 645 x 1

Concentric good mornings

 275 x 5 x 5

T-bar row

 205 x 5 x 5

Dumbbell lunges

 85s x 8 x 3

Reverse hyper

  8 plates x 12 x 3

Wide leg sit ups in power rack

  16 med ball x 12 x 3

10/5 DE Upper

Speed bench vs doubled minis

  185 x 3 x 9

Dumbbell shoulder press 80s x 15 x 2

Skull crusher 115 x 8 x 3

 SS w/ small band press down x 20 x 3

Close grip lat pull down 180 x 12 x 3

Side dumbbell raise (ISO) 20 x 12 x 3 

10/3 DE Lower

Safety bar box squat vs avg band

  295 x 2 x 12

Pin 3 rack pulls vs quadded monst bands

  315 x 3 x 6

Low pulley rows v handle 210 x 12 x 4

Pull thrus 75 x 12 x 4

Reverse hyper 8 plates x 15 x 3

Kneeling high pulley crunch 80 x 15 x 3

10/2 Cardio & GPP

Trying to do more cardio, bought a body fat analyzer and found I'm at 18.5%. I feel I'm at my best between 10-15%, optimal right around 12%. So current goal is to be at 15% by next meet (Christmas Carnage), stretch goal is 12% early next year.

Ran 2 miles

120 reps core

  30 hanging leg raises

  30 45deg hyper extensions

  30 inclined sit-ups

  30 med ball twists

Wrist roller 20lbs x 2 sets

10/1 ME Upper

Pin press 2.5in off chest

  Worked up to 375 x 1

Standing overhead barbell press

  155 x 6 x 4

Dumbbell overhead tri extension

  95 x 12 x 5

Chest supported row

  160 x 6 x 4

Barbell shrugs 315 x 6 x 4

SS w/ band rear delts monst mini x 15 x 4

Hammer curls 60s x 8 x 3

9/30 Cardio & GPP

Leg extension 2 plates x 15 x 3

Kettlebell swing 2 pood x 15 x 3

5000m row (23 mins)

9/29 ME Lower

Pin pull, pin 4

  Worked up to 605 x 3

  655 x 1

  695 x 1

Front squat to 10" box

  225 x 6 x 2

  245 x 6 x 2

Stiff leg deadlift

  315 x 6 x 4

  *note: didn't feel good for low reps, 

    in future stick to high reps

T-bar row 4 plates x 6 x 4

Reverse hyper 10 plates x 12 x 3

Suitcase deadlift 135 x 6 x 3 each side

9/28 DE Upper

Speed bench 

  185 + doubled minis x 3 x 9

Bodyweight dips x 20 x 2

Skull crusher w/ doubled minis anchored behind bench 65 x 8 x 3

Superset w/ band press downs 

  Small x 15 x 4

Strait arm press down 70 x 12 x 3

EZ bar curl to overhead press

  75 x 12 x 3