6/29 ME Lower

No squats today due to back issue...not really happy about this but I need to do what I need to do to get better at this point.

Heavy sled pulls, 200 ft
  5 plates, 6 trips forward
  3 plates, 6 trips backward


45 degree back extension
  small + monster bands + 25 lb plate x 8 x 5

Single arm low pulley row
  80 x 12 x 3 each side

Standing leg curl
  75 x 12 x 4 each leg

Oblique twist machine
  45 x 12 x 2 each side

6/28 DE Upper

Got an adjustment and ART work on my right lat/rib area. Feels much better, but I have a follow up scheduled and I will be taking a short break from back squatting to hopefully heal this thing up before the meet. I plan on replacing my speed squats w/ box jumps for the next 2 weeks, and replacing my speed pulls w/ Dimmell deadlifts. I'm going to skip ME squat tomorrow night, replacing it with heavy sled drags. The following Monday (7/6) was supposed to be a heavy pull vs. bands...I will put that off a week and do ME raw front squats (if able).


Dumbbell bench
  100s x 6 x 8

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

Skull Crusher
  95 x 15 x 3

Band pushdown
  mini x 100

Pull ups
  6 x 5

Dumbbell shrugs
  110 x 15 x 3

Rear Delt Raise
  20 x 15 x 3

Med ball twist
  10 x 20 x 3

6/25 DE Lower

Today didn't go well. Back/rib pain came back warming up for squats. Did 2 sets then shut it down & did accessories only.


Safety bar speed squat + 120 lb chain
  405 x 2 x 2, quit after 2nd set due to severe rib pain


Strict reverse hyper (no momentum)
  90 x 12 x 3

GHR holding plate
  25 x 8 x 5

Abductor/Adductor
  140/115 x 15 x 3

Seated Calf Raise
  140 x 15 x 3

Incline sit-up
  15 x 4

6/24 ME Upper

Overhead Press off Pins
  135 x 5
  185 x 3
  225 x 1
  255 x 1
  275 x 1
  305 x 1
  315 miss

Incline dumbbell fly
  60s x 12 x 4

Tricep pressdown
  120 x 12 x 5

Dumbbell row
  110 x 8 x 5

Dumbbell shoulder press
  80s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 2

Standing Band crunch
  15 x 4

6/22 ME Lower

Squat vs. average bands (+ 165 lbs)
  155 x 5
  265 x 3
  355 x 2
  405 x 1
add briefs
  445 x 1
  535 x 1
add suit, straps down
  605 x 1
  645 x 1
 straps up
  700 x 1
  745 miss

Band good-morning w/ average band
  25 x 4

Band leg curl w/ super mini
  25 x 4

Rope crunch
  90 x 15 x 4

Band pull-apart w/ mini
  25 x 4

6/21 DE Upper

Fat bar speed bench + doubled mini bands 

  205 x 3 x 9

Fat bar bench press

  235 x 20 close grip

  235 x 20 ultra wide grip

Body weight dips

  15 x 3

Lat pull downs behind head

  140 x 15 x 3

Dumbbell shrugs

  95s x 15 x 3

Dumbbell side raises

  25s x 12 x 3

Leg raises on bench

  15 x 4

6/17 ME Upper

Shirted bench to 2-board
  135 x 10
  225 x 5
  275 x 2
  315 x 2
  365 x 1
  405 x 1
  add shirt
  495 x 2 to 4 board
  545 x 2 to 3 board
  585 x 2 to 2 board
  615 x 2 to 2 board
  635 x 1 to 2 board, missed 2nd rep


One-arm cable push down
  35 x 12 x 5 each arm

Chest supported row
  135 x 8 x 1
  200 x 6 x 3

Lateral dumbbell raise (heavy)
  25 x 6 x 1
  35 x 6 x 1
  50 x 6 x 3

Face Pulls
80 x 15 x 3

Hammer Curls
  60s x 12 x 2

Side bends
  45 x 15 x 2

6/15 ME Lower

Raw conventional deadlift off  2" deficit
  225 x 5
  335 x 3
  425 x 1
  515 x 1
  565 x 1
  605 x 1
  645 miss


Front squat press
  320 x 8 x 4

Low pulley row
 190 x 12 x 4

Band good morning
  average band x 25 x 4

Standing leg curl
  75 x 12 x 4 each leg

Incline Sit-up
 12 lb med ball x 15 x 4

6/14 DE Upper

Fat bar speed bench + doubled minis
  205 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Bodyweight dips x 15 x 5

Lat pulldown, behind head
  140 x 12 x 4

Dumbbell side raise
  25 x 12 x 4

Band rear delts
  monster mini x 15 x 4

Band bicep curl
  mini x 15 x 3

6/12 DE Lower

Speed Squat, Bow Bar + Strong Bands (180 lbs) week 2
  435 x 2 x 10

Sumo speed pulls off floor + 200 lbs band
  365 x 1 x 10

Reverse Hypers
  450 x 20 x 3

GHR
  25 x 8 x 5

Upright Row
  145 x 8 x 4

Ab wheel x 15 x 3

6/10 ME Upper

Got a late start tonight, didn't expect much but turned out to be a great night!

Swiss-bar bench
  155 x 5
  245 x 3
  295 x 1
  335 x 1 (previous PR)
  355 x 1 (20 lb PR)
  365 x 1 (30 lb PR)
  385 x 1 (50 lb PR)

Reverse grip bench
  245 x 8 x 4 (did 12 last set)

One-arm cable push down
  30 x 12 x 5 each arm

Chest supported row
  180 x 8 x 4

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  90 x 12 x 4

6/9 GPP

Cycle 20 mins.

Hanging leg raise x 15 x 3

45 degree back extension + small band x 15 x 3

6/8 ME Lower

Box Squat + 160 lbs chain
  155 x 4
  265 x 2
  355 x 2
  add briefs
  465 x 2
  515 x
  555 x 2
  575 x 2
  605 x 1  missed 2nd rep
  605 x 1  missed 2nd rep
 
So this didn't go as well as planned. I wanted to get closer to 800 at the top for a double. Tried 605 twice and both times failed on the 2nd rep about 3 inches off the box. Not quite where I want to be, guess I've got work to do...

Romanian deadlift
  405 x 8 x 5

Low Pulley Row
 190 x 12 x 4

Dumbbell Lunges
  60s x 8 x 4

6/5 DE Lower

Speed Squat, Bow Bar + Strong Bands (week 1)
  395 x 2 x 12

Pin 3 rack pulls + quadded mini bands
  365 x 3 x 8

Reverse Hyper
  450 x 20 x 3

Pull thrus
  60 x 12 x 4

Seated Leg Curl
  180 x 12
  200 x 10
  240 x 8
  260 x 6

Standing Band crunch
  average band x 20 x 3

6/3 ME Upper

Cambered-bar bench to 1-board, vs. doubled monster minis (+120)
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  345 miss

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

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 4

Lateral dumbbell raise (heavy)
  45 x 6 x 4

Face Pulls
  100 x 12 x 4

Hammer Curls
  60s x 12 x 3

6/1 ME Lower

3" block pulls, sumo, briefs only
  135 x 5
  245 x 5
  335 x 2
  425 x 1
  495 x 1
  add briefs
  535 x 1
  625 x 1
  675 x 1
  715 x 1 (10 lb PR)

SS bar good mornings
  145 x 12
  195 x 10 x 3

Pendlay row
  185 x 12 x 3

Piston leg press
  320 x 20 x 3

Ab wheel x 15 x 3

5/31 DE Upper

Got this one in late at night after a long day working in the yard. Skipped a few things to make it short and sweet (1 hour in and out)

Speed bench + doubled minis
  205 x 3 x 9

Dumbbell military press 80s x 20 x 2

Lying dumbbell tricep extension 45s x 12 x 4

Dumbbell lateral raise 25s x 12 x 3

Band rear delts w/ monster mini x 12 x 3

5/29 DE Lower

SS Bar Box squat vs. Average bands (week 3)
  425 x 2 x 7
* these felt heavy and somewhat slow, but last training cycle I couldn't even handle this weight, so I'm happy with where I'm at

Speed pulls vs. 200 lbs band
  365 x 1 x 8

Reverse hyper 410 x 20 x 3

GHR 20 lb chain around neck x 10 x 4

Upright Row
  135 x 10 x 4

Circuit, 3X thru
  ISO leg extension 75 x 12
  Abductor 110 x 12
  Adductor 110 x 12

Standing green band crunch x 15 x 3