5/27 ME Upper

Ultra-wide grip bench press 6RM
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  355 x 6 (20 lb PR)

Close grip bench vs. double minis
  255 x 6 x 4

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 3

Dumbbell shrug
  110s x 15 x 3

Front barbell raise overhead
  50 x 12 x 3

5/26 GPP

Leg extension 115 x 15 x 3

Lying leg curl  70 x 15 x 3

Seated calf 180 x 15 x 3

Hanging leg raise x 15 x 3

45 degree back extension x 15 x 3

5/25 ME Lower

Stability work (got this from a squat article by Matt Wenning, decided it would help me since stability has been an issue for me on meet day)

Warm up:
  sled drags - 3 trips with 2 plates on sled
  terminal knee extensions with band
  good morning with band around neck

Squat, 40% + 20% hanging chain (not touching floor) - briefs only
  warm-up then
  335 + 160 lbs chain x 2 x 8

Barbell good morning
  135 x 12
  225 x 10 x 2
  275 x 8

Barbell t-bar row, v-handle
  135 x 12 x 1
  180 x 10 x 1
  205 x 8 x 3

Piston leg press
  270 x 20 x 4

Cable crunch
  100 x 15 x 1*

*had to quit, got cramp in lower abs

5/24 DE Upper

Speed bench + doubled minis
  205 x 3 x 9

Bench press
  235 x 20 close grip
  235 x 20 ultra wide grip

EZ Bar Skull Crusher
  115 x 10 x 4

Superset w/ band pushdowns
  small band x 15 x 4

Lat pulldown, close v-grip
  180 x 12 x 3

Dumbbell lateral raise
  25 x 12 x 3

Band pull-apart
  monster mini x 15 x 3

Low pulley reverse-grip curl
  60 x 12 x 3

5/22 DE Lower

SS Bar speed squat (week 2)
  385 + average bands x 2 x 10

Speed pulls off 2" deficit
   365 + 200 lbs band x 1 x 8

Mikesell pull-thrus w/ average band x 20 x 4

Seated leg curl
  120 x 12
  140 x 12
  160 x 12

Circuit:
  ISO leg extension 70 x 15 x 3
  Abductor 110 x 15 x 3
  Adductor 110 x 15 x 3

Reverse Hyper
  320 x 20 x 2

Spread eagle sit-ups x 20 x 2

5/20 ME Upper

Shirted 3-board press

Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Add shirt and 3 boards
495 x 3
525 x 3
555 x 3
585 x 3 (15 lb PR)
615 x 3 (45 lb PR)

Floor press
255 x 5
255 + 40 lbs chain x 5
255 + 80 lbs chain x 5
255 + 120 lbs chain x 5
255 + 160 lbs chain x 5

One-arm dumbbell overhead
  45 x 12 x 3

Hammer ISO row
  160 x 8 x 3 each arm

Lateral dumbbell raise (heavy)
  45 x 6 x 3

5/18 ME Lower

Zercher squat off pins (pin 5)
  135 x 5
  225 x 3
  315 x 1
  365 x 1
  405 x 1 (PR)
  425 miss

Stiff leg deadlifts
  295 x 10 x 4

Pendlay rows
  185 x 12 x 3

Dumbbell lunges
  50s x 10 x 3

Ab wheel
  15 x 3

5/17 DE Upper

Speed bench
  205 + doubled minis (85) x 3 x 9

Decline dumbbell press
  80s x 20 x 2

EZ bar triceps extension
  85 x 12 x 3

superset w/ band push downs
  small x 12 x 3

Lat pulldown, wide palms facing
  180 x 12 x 3

Dumbbell side raise (strict)
  25 x 12 x 3

5/15 DE Lower

SS bar speed squats
  335 + average bands (150) x 2 x 12

Sumo speed pulls (w/ briefs)
  365 + 200 lbs band x 1 x 8

GHR
  bw x 12 x 3

Low pulley upright row
  70 x 12 x 3

Superset:
  ISO leg extension 70 x 12 x 3
  Adduction 100 x 12 x 3
  Abduction 100 x 12 x 3

Reverse Hyper
  360 x 20 x 3

Side bend
  45 x 12 x 3

5/13 ME Upper

Bench Press off Manpon
 worked up to 435 x 2

Floor press
  255 x 5
  255 + 1 set chains x 5
  255 + 2 sets chains x 5
  255 + 3 sets chains x 5
  255 + 4 sets chains x 5

One arm dumbbell overhead
  40 x 10 x 3

Front Strait arm pulldown
  80 x 12 x 3

Front barbell raise overhead
  50 x 12 x 3

hammer curl
  60 x 12 x 3

5/11/15 ME Lower

First day of meet cycle!!! 15 weeks out from RPS/XPC  Boardwalk Bash!

Warm-up:
    Sled drags
    band hip mobility
    band good mornings

SS bar low box squat, 3RM

bar x 5
155 x 5
245 x 3
335 x 3
425 x 3
add briefs
515 x 3 (PR)
565 x 3 (PR...this tied my 1RM from last training cycle)

Stiff leg DLs off 4" box
  245 x 8 x 3

T-bar row
  205 x 8 x 3

Dumbbell Lunges
  50s x 8 x 3

ab wheel roll-outs
  12 x 3

5/6 ME Upper (Deload Week 2)

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

5/4 ME Lower (Deload Week 2)

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

5/3 DE Upper (deload week 2)

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

Reverse grip EZ bar curl
  45 x 25 x 2

4/30/15 GPP

Row 2000m

Hanging leg raises 25 x 2

45 degree back extensions 25 x 2

Whole session took less than 20 minutes