4/27 ME Upper

2-board bench vs. doubled monster mini bands (+120 lbs)
  45 x 6
  135 x 4
  225 x 2
  275 x 1
  add shirt
  405 x 1 (3-board)
  455 x 1 (3-board)
  495 x 1
  545 x 1
  585 x 1
  615 x 1

Tricep pressdown
  110 x 12 x 5

Chest-supported t-bar row
  205 x 8 x 5

High pulley face pulls
  130 x 12 x 4

Dumbbell lateral raise
  35 x 12 x 4

Reverse grip cable curls to face
  30 x 12 x 4

4/25 ME Lower

Cambered bar box squat

  155 x 6
  245 x 4
  335 x 1
  425 x 1
  add briefs
  515 x 1
  605 x 1
  655 x 1
  695 x 1 (10 lb PR)

Front squat
  225 x 12 x 5

Ukrainian deadlift
  150 x 20 x 2

Reverse hyper
  360 x 12 x 4

Rope crunch
  80 x 12 x 4

4/20 ME Upper

Incline Press
  135 x 6
  185 x 4
  225 x 3
  275 x 1
  315 x 1
  365 x 1

Dumbbell shoulder press
  work up to  110 x 6 x 3


Lying dumbbell roll-backs
  70s x 12 x 6

Strait-arm pulldown
  120 x 12 x 6

Rear delt raise
  40 x 8 x 3

Reverse grip curls
  95 x 8 x 4

4/18 ME Lower

Raw Reverse Band Squat (reverse average bands)
  155 x 6
  245 x 5
  335 x 3
  425 x 1
  475 x 1
  515 x 1
  565 x 1
  605 x 1
  655 x 1

Ultra wide sumo stiff-leg deadlift
  worked up to 475 x 6

Pendlay row
  185 x 12 x 5

Reverse Hyper
  450 x 12 x 4

Strait leg sit-up x 12 x 4

4/15 DE Lower

Bow bar speed squats vs. average bands (week 3)
  465 x 2 x 8

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

GHR x 12 x 5

Dumbbell row
  80 x 12 x 5

Reverse Hyper
  360 x 12 x 4

Standing band crunch x 12 x 3

4/14 GPP

20 minutes cardio (treadmill)

50 leg raises
50 back extensions
wrist roller 10 x 4 sets

4/13 ME Upper

Floor press vs. 80 lbs chain
  45 x 10
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  365 x 1
  385 x 1


Reverse grip bench
  185 x 6
  225 x 6
  275 x 6 x 3

Seated rope extension
 70 x 12 x 4

Dumbbell row
  100 x 8 x 6

Face pulls
  80 x 12 x 6

Hammer Curls
  45 x 12 x 2

4/11 ME Lower

Sumo Deadlift + 200 lbs band
  135 x 5
  245 x 3
  335 x 1
  add briefs
  445 x 1
  495 x 1 (previous PR)
  535 x 1 (40 lb PR)

Leg Press
  450 x 8
  540 x 8
  630 x 8 x 3

Upright row
  95 x 10 x 6

Reverse Hyper
  360 x 12 x 4

Incline sit-up x 12 x 4

4/10 DE Upper

Speed bench vs. doubled mini bands
  185 x 3 x 9

Bench press
  275 x 15 close grip
  275 x 15 ultra-wide grip

Rope tricep pressdown
  80 x 12 x 3

Single arm dumbbell extension, overhead
  30 x 12 x 3 (each arm)

Wide grip lat pulldown
  200 x 12 x 3

Bent over rear delt raise
  35s x 12 x 3

4/8 DE Lower

Bow bar speed squats vs. average bands (week 2)
  415 x 2 x 10

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

Single-leg leg press
  180 x 12 x 3

Reverse Hyper
  360 x 12 x 3

Standing band crunch x 12 x 3

4/6 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
455 x 1 4-board
495 x 1 4-board
545 x 1 3-board
585 x 1 3-board
635 x 1 3-board
675 x 1 3-board
705 x 1 3-board

Tricep pushdown
  105 x 12 x 3

Pec deck fly

 200  x 12 x 3

Medium grip lat pulldown

  210 x 12 x 3

Band Pull-apart
  small band x 12 x 3

Dumbbell hammer curl
  40 x 12 x 3

4/5 GPP

2000m row

Back raises  20 x 3

Hanging leg raises  20 x 3

4/4 ME Lower

Squat vs. average bands
  65 x 5
  155 x 5
  265 x 3
  355 x 1
  add briefs
  465 x 1
  add suit, straps down
  555 x 1
  645 x 1 (tied old PR)
  695 x 1 ( 50 lb PR)
  735 x 1 (90 lb PR)


Lying leg curl
  225 x 8 x 3
Superset w/ seated band hamstring curls
  monster mini band x 20 x 3

Reverse hyper
  360 x 15 x 3

Strait leg sit-ups x 15 x 3

4/3 DE Upper

Speed bench vs. doubled mini bands
  185 x 3 x 9

Incline dumbbell press
  90s x 20 x 2

Tricep pressdown
  110 x 12 x 3
Superset w/ standing ez bar curls
  95 x 12 x 3

One-arm tricep extension overhead
  45 x 20 x 3
Superset w/ one-arm cable concentration curls
  35 x 20 x 3

Face pulls
  80 x 12 x 3

Sit-ups on GHR x 15 x 3

4/1 DE Lower

Bow bar speed squats vs. average bands (week 1)
  375 x 2 x 12

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

GHR x 12 x 5

Reverse Hyper
  360 x 12 x 3

Spread-eagle sit-ups
  bw x 12 x 3

3/31 GPP

30 mins cardio

Bottoms-up kettlebell military press]

  35 x 6 x 3 each arm

Wrist roller

  15 lbs x 3 sets