7/29 ME Upper

3-board press raw
  135 x 5
  225 x 3
  315 x 1
  405 x 1
  455 x 1 (10 lb PR)
  485 x 2 (40 lb PR)
  505 miss

Pec deck
  200 x 12 x 3

Tricep pushdowns
  110 x 12 x 5

V-grip lat pulldown
  180 x 12 x 5

Dumbbell shoulder press
   95s x 12 x 3  (only got 10 reps 2nd set and 7 3rd set)

Rear delt on pec deck
  100 x 12 x 3

Low pulley rope curl
  60 x 12 x 3

7/27 ME Lower

Reverse band deadlift (reverse average bands)
  145 x 5
  335 x 3
  445 x 1
  495 x 1
  add briefs
  585 x 1
  645 x 1
  705 x 1
  735 x 1 (20 lb PR)
  755 miss (dropped bar)

Front squats
  185 x 8 x 1
  225 x 8 x 1
  275 x 8 x 2
  315 x 8 x 1

Band leg curl
  small band x 25 x 2

Band good morning
  average band x 25 x 2

*Dropped a 100 lb plate on my left middle finger unloading the deadlift bar...not good, split open and bled everywhere. Need to heal this up before meet day, not sure how bad training will be affected.

7/26 DE Upper

I've been having some joint pain in my elbows and shoulders. Decided to deload and work some extra bicep movements to see if it alleviates the elbow pain.

Dumbbell bench
  100s x 6 x 8

Dumbbell overhead tricep extension
  70 x 12 x 3
superset w/ Preacher curl
  75 x 12 x 3

Rope tricep pushdown
  60 x 12 x 3
superset w/ incline dumbbell curls 35s x 12 x 3

Dumbbell front raise
  25 x 12 x 3

Dumbbell side raise
  25 x 12 x 3

Dumbbell bent over raise
  25 x 12 x 3

7/24 DE Lower

Speed squats + strong bands (week 2)

  425 x 2 x 10

Sumo speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

GHR

   25 x 10 x 3
   25 x 8 x 1

Low pulley upright row

  80 x 12 x 4

7/22 ME Upper

Bench press vs. doubled monster minis (+120)
  135 x 5
  185 x 3
  225 x 1
  275 x 1
  315 x 1
  335 x 1 (20 lb PR)

Tricep pushdowns
  100 x 12 x 6

V-grip lat pulldown
  200 x 12 x 5

Dumbbell side raise
  35 x 6
  45 x 6
  55 x 6 x 3

Face Pulls
  100 x 12 x 3

Ballistic band curls
  mini band x 25 x 4

Having some bicep tendinitis issues tonight...maybe from Monday's heavy squats. Shoulders/upper arms didn't seem to be firing right, and lots of elbow pain...surprisingly, strength was still good.

7/21 GPP

1 mile run
Leg raises 3 x 15

7/20 ME Lower

Last full-gear squat before the meet, dialing in form. Worked up to planned 2nd attemp
65 x 5
155 x 5
265 x 2
355 x 1
add briefs
465 x 1
555 x 1
add suit, straps down
665 x 1
straps up + light knee wraps
715 x 1
755 x 1
810 x 1


reverse hyper
  410 x 15 x 3

Seated cable row, wide handle
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Called it there...it was hot as hell and took most of 2 hours just to get thru the squats.

7/19 DE Upper

It was 93 degrees outside, and it felt like it was close to that in the gym! On top of that, my elbows and shoulders were killing me this morning, so I backed off a bit on the assistance. Also, this was supposed to be the 3rd week in the rack, but the rack was occupied so I switched to regular speed bench.

Speed bench + doubled minis
  205 x 3 x 8

Flat dumbbell bench
  95 x 20 x 2

Dumbbell roll-back tricep extensions
  50s x 8 x 3
superset w/ small band push downs x 15 x 3

Lat pulldowns, swiss handle
  200 x 12 x 3 (1 set at each handle width)

Dumbbell lateral raise
  25 x 12 x 3

7/17 DE Lower

Last speed squat wave before circa-max...strait bar + bands...


Speed squats + strong bands

  385 x 2 x 12

Rack pulls + quadded monster bands

 315 x 3 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Pull thrus

   80 x 15 x 3

Low pulley upright row

  70 x 15 x 3

Seated leg curls with bands

  Monster mini x 15 x 3

7/15 ME Upper

4" Rack Lockout 
  135 x 5

  225 x 5

  315 x 1

  365 x 1

  405 x 1

  455 x 1

  495 x 1

  525 x 1 (25 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  235 x 8 x 3 each side

Dumbbell shoulder press
   90s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 3

7/14 GPP

1 mile run

Kettlebell swing
  70 x 15 x 3

Mid-back extension on GHD
  15 x 3

7/13 ME Lower

Only 3 more heavy squat/DL days before circa max! Time to step it up!!!

Safety Squat bar squat, low box + 120 lbs chain

  155 x 5
  245 x 3
  335 x 1
  add briefs
  425 x 1
  475 x 1
  515 x 1
  565 x 1 (10 lb PR)
  605 miss

Front squats
  185 x 8
  225 x 8
  275 x 8 x 3

Landmine T-bar row
  100 x 12
  145 x 12
  190 x 12
  215 x 12 x 3

Dumbbell RDL
  90s x 12 x 3

Crunch machine
  45 x 15 x 3

7/10 DE Lower

Speed Squat, Cambered bar + 120 lbs chain (week 3)
  475 x 2 x 8

Deficit speed pulls vs. 200 lb band tension
365 x 1 x 8

Reverse Hypers
  450 x 20 x 3

7/12 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Bench Press
  235 x 20 x 1 close grip
  235 x 20 x 1 ultra wide grip

EZ Bar Skull Crushers
  145 x 8 x 3

Single-arm rope press-down
  30 x 15 x 3 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 3

Dumbbell shrugs
  120 x 15 x 3

Dumbbell rear delt raise
  20 x 15 x 3

7/9 GPP

1 mile run

Wrist roller
  20 x 2 sets forward & backward

Band shoulder retraction 3 x 15

7/8 ME Upper

Shirted Bench w/ reverse small bands
135 x 5
225 x 3
315 x 1
405 x 1
add shirt
495 x 1 to 3-board
545 x 1 to 2-board
585 x 1 to 1-board
635 x 1 (20 lb PR)
675 x 1 (60 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  215 x 8 x 3 each side

Ran short on time, had to get home so I cut assistance work short. Wife is away and I had to get home to feed the animals.

7/6 ME Lower

Sumo Deadlift + 200 lbs band
  245 x 3
  add briefs
  335 x 1
  445 x 1
  495 x 1
  add suit
  555 x 1

45 degree back extension
  small + ultra mini band + 35 x 8 x 5

Landmine T-bar row
  100 x 12
  145 x 12
  190 x 12 x 3

Kettlebell romainian deadlift
  60s x 25 x 4

Ab wheel
  20 x 3

7/5 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Incline dumbbell press
  90 x 20 x 2

EZ Bar Skull Crushers
  135 x 8 x 5

Single-arm rope press-down
  30 x 15 x 4 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 4

Dumbbell shrugs
  120 x 15 x 3

Dumbbell side lat raise
  25 x 15 x 3

7/3 DE Lower

Had another ART session with doc. I felt so good, I decided to try some skwaats!

Cambered bar speed squats + 120 lbs chain

  385 x 2 x 4

  425 x 2 x 4

Back felt good! Decided not to push it so replaced speed pulls with Dimmel deadlifts.

Dimmel deadlifts

  185 x 20 x 2

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Pull thrus

  70 x 15 x 4

Seated leg curl

  200 x 15 x 4

Low pulley upright row

  70 x 15 x 4

Crunch machine 

  70 x 12 x 3

7/1 ME Upper

Bench Press
  135 x 5
  225 x 5
  275 x 2
  315 x 1
  365 x 1
  405 x 1
  add slingshot
  435 x 1
  455 x 1 (5 lb PR)
  475 x 1 (25 lb PR)
  500 x 1 (50 lb PR)


Incline dumbbell fly
  70s x 12 x 3

Tricep pressdown
  120 x 12 x 3
  130 x 12 x 2

Dumbbell row
  110 x 8 x 3

Lateral dumbbell raise (heavy)
  30 x 6 x 1
  40 x 6 x 1
  50 x 6 x 3

Face Pulls
90 x 12 x 3