6/18 Max Effort Upper

Incline bench

  185 x 12 x 3

Flat bench

  185 x 12 x 3

Decline bench 

  185 x 12 x 3

One arm tricep press down

  45 x 15 x 6

Lat pull down, behind head

  120 x 15 x 4

Dumbbell shrugs

  80 x 15 x 4

Band pull-a parts

  Monster mini x 15 x 4

Reverse grip curl

  55 x 15 x 4

Preacher curl (machine)

  20 x 15 x 4

6/16 Max effort lower

Below parallel box squat with average bands

  Worked up to 325 x 3

  Worked up to 375x1

Snatch grip deadlift

  275 x 6 x 4

T-bar row

  115 x 8 x 4

Hack squat

  4 plates + 80 lbs chain x 15 x 4

Reverse hyper

  270x 15 x 4

Rope crunch

  165 x 15 x 4

6/13 DE Lower

Cambered bar box squat

  445 + 130 lbs chain x 2 x 8

Ultra-wide sumo pulls

  275 + 120lbs chain x 3 x 6

Seated cable row

  150 x 15 x 4

Cable pull thru

  120 x 15 x 4

Leg extension

  150 x 15 x 4

Reverse hyper 

  230 x 15 x 4

4/18/14 Max Effort Upper

Low pin press - worked up to 335

Pec deck - 120 x 20 x 1

Dips w/ 20 lbs chain x 20 x 1

Tricep push down - 135 x 20 x 1

Lat pull down (behind head) 130 x 20 x 1

Dumbbell shoulder press - 50 x 20 x 1

Front plate raise - 45 x 20 x 1

Rear band delts - monst mini x 20 x 1

Preacher curl ( plate loaded ) - 50 x 20 x 1

1 mile run

1/3/14 Max Effort

Deadlift off 4.5 inch blocks (simulate hummer tire bar height)

  675 x 1

  705 x 1

  725 x 1

(Conventional with single ply Inzer Fusion suit)

Brandon bar pause squats (2 second pause)

  225 x 5

  275 x 5

  315 x 5 x 3

Brandon bar good morning - 225 x 8 x 3

Barbell row - 225 x 8 x 3

Band crunch - small band x 25 x 2

1/2/14 Dynamic Effort

Brandon bar speed bench w/ double minis - 185 x 3 x 9

Incline dumbbell press w/ fat grips - 85 x 15 x 2

Skull crusher - 125 x 6 x 3

Dips w/ mini band - 20 x 2

Reverse grip lat pull down - 180 x 6 x 3

Inverted kettlebell military press - 16 kg x 6 x 3

Band rear delt - monst mini x 20 x 2

Kettlebell curls - 16kg x 6 x 3

1/1/14 Cardio / GPP

Dot drill for warmup

Row 2000 meters 

Run 1 mile