1/25 DE Upper

Late-night workout after getting back in town from helping out at RPS New Jersey meet.

Speed bench + doubled minis 185 x 3 x 8

Dumbbell shoulder press 80s x 20 x 2 (20,17)

Close-grip push-ups on med ball 12 x 5

Lat pulldown 180 x 12 x 4

Band rear delts mini x 25 x 4

1/23 DE Lower

Bow bar speed squat + strong bands, week 3
  465 x 2 x 8

Pin 3 rack pulls + quadded small bands (350 lbs)
  275 x 3 x 6

Barbell Shrugs 315 x 10 x 4

GHR bw x 12 x 4

Reverse Hyper 270 x 25 x 2

Side bends, dumbbells overhead x 12 x 2

1/21 ME Upper

Still trying to dial in the SDP. At this point, I'm pretty sure the chest plate is just too loose...going to have it tightened up ASAP.

In order to compare it apples-to-apples with my RageX, I've hatched the following plan. This week, I'll hit a reverse-band bench in SDP...in 2 weeks, I'll hit the same reverse-band bench in my old RageX...whichever shirt lets me handle the most weight and/or feels the best if weights are comparable will get the greenlight for the XPC.

Reverse small band bench
585 x 1
615 x 1
635 x 1 Miss!

Standing power press 200 x 8/8/8 x 3 (8 reps each at 3 handle heights)

Tricep pushdown 115 x 10 x 6

Hammer ISO row 160 x 8 x 6 each arm

Dumbbell side raise 35 x 8 x 6

1/19 ME Lower

6 weeks away from XPC meet...decided to try out my new Leviathan

715 x 1 straps down (high)
755 x 1 straps down (high)
775 x 1 straps down (questionable...depth close)
815 x 1 straps up (very high)

So...my first go in this suit was a struggle. Had trouble with hips binding up right from the get-go. On the straps up set pretty sure after getting some feedback I set the straps too tight.

Now I have a tough decision...whether to get in another session with this suit and try to dial it in for XPC, or stick with the Metal Jack. Tough decision...I felt extremely strong squatting tonight, can't tell if it's the new suit or just that my strength level is way up. I have some tough decisions to make now!

Rows off rack pins
  225 x 5 x 1
  275 x 5 x 3
  315 x 5 x 1

Reverse Hypers  270 x 20 x 3

Side bend 45 x 12 x 3

1/18 DE Upper

Speed bench off pins + doubled mini bands
  185 x 3 x 9

Dumbbell shoulder press 80 x 20 x 2 (20, 18)

Weighted dips 90 x 8 x 4
  Superset w/ band pushdowns x 25 x 4

V-grip lat pulldown 180 x 12 x 4

Face pulls 80 x 15 x 4

1/16 DE Lower

Cambered bar Speed squat + strong bands
  415 x 2 x 8

Sumo speed pulls off floor + 300 lbs band tension
   315 x 3 x 6

Upright Row 135 x 10 x 4

GHR bw x 12 x 4

Reverse Hyper

Grappler 135 x 10 x 4

1/13/15 GPP

Stiff leg deadlift 185 x 12 x 5

Barbell shrug 225 x 12 x 5

Sissy squat holding kettlebell x 12 x 5

Abb twist holding kettlebell x 12 x 5

1/12/15 ME Lower

Cambered Bar Squat (Briefs)
   515 x 3
   565 x 3
   605 x 3

Barbell Row off pin 2
  225 x 5 x 1
  275 x 5 x 3
  315 x 5 x 1

Reverse Hyper
   450 x 10 x 4

Toes-to-bar x 8 x 4

1/11/15 DE Upper

Dumbell bench press, keeping dumbbells pressed together over chest
    90s x 6 x 8

Close grip bench 225 x 20 x 1
Ultra-wide grip bench 225 x 20 x 1

JM Press w/ supra curl bar
  145 x 8 x 4
Superset w/ one-arm tricep pushdowns 15 x 15 x 4 (each arm)

Lat pulldowns 180 x 12 x 4

Dumbbell shrugs 90s x 25 x 4

Med ball twists 25 x 2

1/9/15 DE Lower

Buffalo bar wave, week 1

Buffalo bar speed squat + strong bands
    375 x 2 x 10

Pin-3 rack pulls + quadded monster mini bands
    315 x 3 x 8

Glute ham raises 15 x 3

Standing ISO leg curls 50 x 15 x 4 (each leg)

Reverse Hyper 270 x 20 x 4

Kneeling rope crunch 100 x 12 x 4

1/7/15 ME Upper

Breaking in new SDP bench shirt

2-board press (new shirt)
    495 x 2
    545 x 2
    585 x 1
*not feeling good in shirt, shirt doesn't feel very supportive, switched back to old RageX
   585 x 2

Standing power press 180 x 24 x 3 (3 handle heights, 8 reps at each)

1/6/15 GPP

*lower back still sore, going to increase use of naproxen in addition to muscle rubs

Row 2000m

Leg extension 3 plates x 10 x 3

Hip abduction 105 x 12 x 3

Back extension 25 x 2

Med ball ab twist 25 x 2

1/5/15 ME Lower

Reverse (average) band deadlift - hanging from pins 3-holes down from top of power rack
  605 x 1
  665 x 1 (10 lb PR)
  685 x 1 (30 lb PR)

Zerchers off the floor 225 x 5 x 5

Barbell snatch-grip rows 225 x 12 x 4

Seated leg curls 140 x 15 x 4

Incline sit-up 25 (behind head) x 12 x 3

*skipped reverse hypers & glute hams, lower back/SI joints felt spent

1/4/15 DE Upper

Swiss bar speed bench vs monster minis

  185 x 3 x 9

Dumbbell shoulder press 85s x 15 x 3

Weighted dips 90 x 8 x 4

  Superset w/ rope press downs 

    35 x 20 x 4

Weighted pull ups 25 x 3 x 3

  Remove weight 5 x 2

Blast strap face pull 15 x 4

Preacher curl machine 50 x 20 x 3

Incline sit-ups 15 x 4

1/2/15 DE lower

SS bar speed squat vs avg bands

  425 x 2 x 6

Sumo speed pulls vs 300 band

  315 x 2 x 6

Ez bar upright rows 125 x 10 x 4

Pull thrus 80 x 15 x 3

Standing ISO leg curl 50 x 15 x 3

Reverse hyper 270 x 20 x 3

Rope crunch 90 x 20 x 3

1/1/15 GPP

Shoulder prehab

  Cuban press 45 x 12 x 3

  Band abduction x 12 x 3

  Band adduction x 12 x 3

  Shoulder horn 8 x 12 x 3

Wrist roller 15 x 2 forward/2 reverse

Iron arms x 20 x 2

1 mile jog