3/25 Cardio & GPP

Bike CV program Level 5 30 mins

Leg Extension 25 x 60 x 1
Leg Curl 25 x 60 x 1

Abs 100 reps various

3/24 Speed Bench

Speed Bench 185 + double mini bands x 3 x 9

Close-grip Fat Bar bench 265 x 5 x 5

Tricep Pressdown 90 x 12 x 3

Close-grip Lat Pulldown 180 x 5 x 5

Dumbbell Shoulder Press 80 x 5 x 5

Low-pulley cable curls 90 x 12 x 3

3/22 Max Effort Squat

Belt Squat (Warmup) 2plates x 12 x 3 to parallel box

Chain suspended good morning, 3-rep max
    415 x 3
    435 miss (would have been 10 lb PR)

Trap Bar Deadlifts 405 x 10 x 4

Hack Squat 225 x 12 x 4

Inverse Hyper 50 x 12 x 4

Sit-ups on Glute-ham 16lb med ball x 12 x 4

3/19 Speed Deadlift

Warmup 10 mins on bike

Speed Pulls 365+average short bands x 1 x 8

Stiff-leg deficit pulls 315 x 10 x 4

Seated Cable Row 250 x 8 x 4

Low pulley pull-thrus 90 x 10 x 4

Incline sit-up w/ 25lb plate behind head 12 x 4
superset w/ glute-ham raise 12 x 4

3/18 Cardio

Bike CV program level 5, 30 mins

Row 500m/1min rest 8 intervals

3/15 Repetition Squat

Raw box squats 235 x 10 x 10

Reverse Hyper 140 x 30 x 1

Sit-ups on Glute-Ham 30 x 1

3/14 GPP

Standing overhead press 165 x 5 x 5

Weighted Dips 45 x 10 x 4

Blast straps face pulls 12 x 4

Leg Extension 25 x 25 x 4
superset w/ Glute-ham raise 12 x 4

Calf Raise 90 x 25 x 4

Abducter 75 x 12 x 4
superset w/ adductor 75 x 12 x 4

Abs 80 reps various

3/12 Cardio & GPP

Bike CV program level 5 30 minutes

Row 30 minutes (6300 meters)

3/12 Max Effort Deadlift

Warm-up 10 mins on bike

3" Deficit Pull
    585 x 1
    615 miss (got it about 6" off the floor)

Zercher pulls from floor 225 x 8 x 4

Glute-ham raises 12 x 4

Low Pulley Row 250 x 6 x 4

Sit-ups holding 25lb plate behind head 10 x 4

3/11 Cardio & Speed Bench

Weekend away = combo workout

Bike CV workout, level 5 30 mins

Speed bench 185 + double minis 3 x 8

Rope press-down 80 x 12 x 4

Countdown workout circuit
    Dips
    Med-ball push-ups
    Pull-ups
    10-9-8-7-6-5-4-3-2-1 reps, no rest

3/8 Max Effort Bench

Shirted 2-board press, 2 rep max
    495 x 2
    525 x 2
    555 x 2 (30 lb PR)

Floor Press 245+70lbs chain x 6 x 4

Dumbbell behind-head tricep press 100 x 12 x 4

Dumbbell row 85 x 8 x 4

Dumbbell front raise 30 x 8 x 2
Dumbbell side raise 30 x 8 x 2
Dumbbell rear delt raise 30 x 8 x 2

Hammer curl 55 x 8 x 4

4-way neck 40 x 10 x 2

3/7 Repetition Deadlift

Warm-up: 10 mins on bike

3" Deficit Deadlift 255 x 10 x 10

Lower back feeling spanked, knee feeling sore, so decided to take it easy with assistance work

Glute-ham raise 12 x 2
superset w/ hanging leg raise 12 x 2

Low pulley pull-thru 80 x 12 x 2
superset w/ incline sit-up 12 x 2

3/6 Cardio & GPP

Bike 30 mins, CV program level 5

Knee Rehab Work
    Leg Extensions 20 x 25 x 4
    superset w/ Leg Curls 20 x 25 x 4
   
    Balance Board work

3/5 Speed Squat

Found out today ACL in left knee is torn, surgery scheduled for April 8

Speed Squat w/ 180 lbs band tension
    415 x 2 x 3
    455 x 2 x 3
    485 x 2 x 3

Trap-bar deadlift 445 x 8 x 2

Arched-back good mornings 235 x 8 x 2

Reverse Hyper 180 x 15 x 2

Sit-ups on glute-ham 15 x 2

3/4 Cardio/GPP

Bike 20 min CV program, level 5

Row 500m/1 min rest, 7 intervals

Knee Rehab
    Leg Extension 20 x 25 x 4
    superset w/ Leg Curl 20 x 25 x 4

    Wobble-board - 4 sets 20, various

Ab Circuit - 80 total reps

3/1 Repetition Bench

Bench Press 205 x 10 x 10

Barbell Row 245 x 6 x 4

Standing Military Press 155 x 5 x 5

Arnold Press 30 x 12 x 4

Skull Crusher 115 x 12 x 4

Band Pushdown w/ small band 15 x 4

Hammer Curl 50 x 8 x 4

4-way neck 30 x 10 x 2

2/28 Speed Deadlift

10-min warm-up on bike

Speed Pulls 365 + short average bands 1 x 8

Stiff Leg Deficit Pulls 315 x 8 x 4

Low Pulley Pull-thrus  80 x 12 x 4

Leg Extensions 20 x 25 x 4 (knee therapy)

Hanging Leg Raises 15 x 3
Superset w/ Incline Sit-ups 15 x 3