3/30 ME Upper

Close grip, feet up bench vs doubled mini bands
  45 x 10
  135 x 5
  225 x 2
  275 x 1
  315 x 1
  345 x 1
  365 x 1


Dumbbell shoulder press
   100s x 6 x 4

Lying dumbbell extension
  45 x 12 x 5

Chest supported row
  230 x 8 x 5

Bent over rear delt raise
  35 x 12 x 3

Hammer curls
  50 x 12 x 3

3/28 ME Lower

First day back after a 2 week rest. First day of cycle leading up to IPA Summer Strength Spectacular in June. I'm 12 training weeks out.

Safety Bar Squat to a low box, + 125 lbs chain
  65 x 5
  155 x 3
  245 x 2
  335 x 1
  add briefs
  425 x 1
  515 x 1
  575 x 1 (10 lb PR)
  605 x 1 (40 lb PR)

Safety bar to a 12" box, wide stance
  155 x 6
  245 x 6
  295 x 6 x 3

Barbell strict row off pins
  225 x 12 x 3

Ukrainian deadlift
  125 x 20 x 2

Reverse Hyper
  360 x 12 x 3

Incline sit-up  12 x 3

3/23 ME Upper

Bench Press
  315 x 6 x 3
  225 x 10 x 2

Tricep pressdown
   x 12 x 3

Lat pulldown, wide grip
  200 x 12 x 3

Bent-over dumbbell lateral
  30 x 12 x 3

Dumbbell hammer curls
  45 x 12 x 3

3/21 ME Lower

First day training since the meet.

I'm still not in a normal training mode, this is my 2nd "week off", but I've decided to do some light raw work to get myself moving again and prime myself for next week, when I start training for my next meet in June.

Squats
  warm-up
  405 x 5 x 3
  225 x 10 x 2


Back extension
  12 lb med ball x 20 x 3

Hanging leg raise x 20 x 3

3/9 Meet Week, Glycogen Depletion

Leg Press
  230 x 20 x 2

Leg Extension
  45 x 20 x 2

Leg Curl
  45 x 20 x 2

Reverse Hyper
  270 x 20 x 2

Bench Press
  135 x 20 x 2

Band Tricep Pressdown
  doubled mini band x 20 x 2

Low Pulley Row
  140 x 20 x 2

Band hammer curl
  doubled mini band x 20 x 2

Sit-up x 20 x 2

3/7 Meet Week, Glycogen depletion

Leg Press
  230 x 20 x 2

Leg Extension
  45 x 20 x 2

Leg Curl
  45 x 20 x 2

Reverse Hyper
  270 x 20 x 2

Bench Press
  135 x 20 x 2

Band Tricep Pressdown
  doubled mini band x 20 x 2

Low Pulley Row
  140 x 20 x 2

Band hammer curl
  doubled mini band x 20 x 2

Sit-up x 20 x 2

3/6 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 6

Incline dumbbell press
  90 x 20 x 2

tricep pressdown
  105 x 12 x 5

Lat pulldown, wide grip
  180 x 12 x 3

Dumbbell shrugs
  100 x 15 x 3

Band Pull-apart
  doubled super mini x 15 x 3

Dumbbell preacher curl
  35s x 8 x 3

Band hammer curl
  doubled mini x 15 x 3

3/4 Circa Max (week 3)

Squat (walked out, belt + sleeves only)
  55 x 10
  145 x 5
  235 x 3
  285 x 1

Speed pulls
  385 x 1 x 4

GHR
  25 x 12 x 3

Reverse Hyper
  360 x 15 x 3

Spread-eagle sit-up x 15 x 3

3/2 ME Upper

Floor press (80%)
  135 x 10
  225 x 5
  275 x 2
  315 x 1
  365 x 1

Slingshot bench (working on form)
  405 x 1 x 3

Lying dumbbell tricep extension (across body)
  45 x 8 x 5

Band tricep pressdown
  monster mini band x 15 x 3

Strait-arm pulldown
  110 x 12 x 3

Face pulls
  80 x 12 x 3

Low Pulley curls
  60 x 12 x 3

Dumbbell hammer curls
  45s x 12 x 3

3/1 GPP

30 mins cardio, 5 min jog/5 min walk 3 sets

2/29 ME Lower

Sled drag 200 feet
  4 plates x 4 trips

Leg press
  540 x 8 x 3
  270 x 25 x 1

Seated cable row (v-grip)
  240 x 8 x 3
  120 x 25 x 1

Reverse Hyper
450 x 12 x 3

Spread-eagle sit-ups x 12 x 3