9/24/13 Dynamic Effort

Speed squats - 305 + strong bands x 2 x 10

Speed pulls 335 + 1 set chains x 1 

  + 2 sets chains x 1

  + 3 sets chains x 1 x 6

Barbell Step ups -  95 x 8 x 4 each leg

Bosu ball squats - 15 x 4 with 8 lb med ball

9/22/13 Max Effort

Attended a wedding, which changed my schedule a bit. Had to settle for some late night volume work.

Bench press AMRAP with 315 - got 6 reps, still working on my goal of 10 reps

Push-ups on med ball -2 sets of 20

Pull-ups - 20 x 2

Face pulls - 70 x 12 x 2

9/20/13 Max Effort

Strait bar squat, briefs only

   Worked up to 615, knee survived but felt shaky on last single

Rack pulls - 315 + quaded monster mini bands 5 sets of 5 reps

Front squats to 12" box - 185 x 8 x 4

Barbell rows- 205 x 8 x 4

Reverse hypers - 180 x 12 x 4

Kneeling band crunch  small band x 25 x 4

9/19/13 Dynamic Effort

Speed bench - 185 + doubled mini bands x 3 x 9

Decline dumbbell press - 85s x 15 x 2

Single arm tricep pressdown - 40 x 12 x 4 each arm

Close grip push-ups on med ball - 20 x 2

Close grip lat pull down - 160 x 10 x 4

Shoulder circuit, 6 reps each:

    Front raise

    Side raise

    Rear delt raise

    Shoulder press

20 lb dumbbells, 4 times thru

Preacher curl - 85 x 12 x 4

9/18/13 Cardio & GPP

1.5 mile jog on treadmill

20" box jumps 10 x 4

Sissy squats 12 x 4

Ab circuit

  25 knee raises

  25 incline sit-ups

  25 med ball twists 

  25 back extensions

9/17/13 Dynamic Effort

Still nursing back...

Speed squats - 285+strong bands x 2 x 10

Ultra-wide sumo deadlifts - 325+35 lbs chain x 3 x 8

Agility work - ladder & cone drills, 15 mins

Reverse hyper - 90 x 15 x 3

Superset w/ band crunches - small band 15 x 3

9/15/13 Max Effort

Back still sore from Friday, so no shirt work today.

Pin press (34.5 in off floor) - worked up to 435

               (37.5 in off floor) - worked up to 525

Cambered bar bench - 265 x 8 x 4

Floor press - 285 x 6 x 4

Band press down - small band 15 x 2

Dumbbell row - 90 x 8 x 4

Dumbbell shoulder press - 70 x 8 x 4

Hammer curl - 40 x 15 x 2

9/13/13 Max Effort

Nothing like a late night dead lift session on Friday the 13th!

3inch deficit deadlift - worked up to 605 for a single

  This was ugly! 585 actually felt heavy but I really wanted to test my knee so I threw on another 20 pounds. I think I was subconsciously favoring my knee because my hips were high and I used way too much back...the lift was way too slow and my back felt trashed afterward. Decided to hold back a bit on my assistance work so as to avoid any long term back damage.

Hack squat - 185 x 12 x 4

Stiff legged, arched back good mornings - 165 x 12 x 4

Leg extensions - 80 x 12 x 3

Superset w/ leg curls - 80 x 12 x 3

Superset w/ standing calf raise - 160 x 12 x 3

Reverse hyper - 90 x 12 x 3

Superset w/ sit-ups on glute-ham bench - 12 x 3

9/12/13 Max Effort

Flight home from business trip got delayed due to weather, so I spent the night at a hotel near Detroit airport. Decided to do some cardio & GPP work due to available equipment.

Walk 1 min / jog 1 min - 30 minutes total

Performed the following on cable free- motion machine:

Chest press - 120x15x2

Triceps press-down-120x15x2

Lat pull-down - 150x15x2

Low row - 150x15x2

Shoulder press - 100x15x2

Upright row - 80x 15x2

Bicep curl - 80x15x2

***supersetted abs after every set, alternating between sit-ups on ball and leg raises

9/10/13 Dynamic Effort

Speed squats - 305+heavy bands x 2 x 8

Speed pulls - worked up to 335+3 sets chain for 6 singles

Glute-ham raise 12 x 3

Superset w/ wide grip low pulley row to chest - 135 x 12 x 3

40 yard sprints pulling 110lb sled x 6 (~80% speed due to knee)

 - backward pull to start at end of each sprint

Reverse hyper 140 x 12 x 3

Superset w/ kneeling band crunch w/ small band x 12 x 3

9/8/13 Max Effort

Home late after a weekend in Pittsburgh. Due to fatigue from the long drive and missing cardio on Saturday, decided to hit a quick high-rep bench session followed by some cardio.

Incline dumbbell press - 85s x 12 x 2

Flat dumbbell press - 85s x 12 x 2

Decline dumbbell press - 85s x 12 x 2

Triceps press down - 110 x 12 x 2

Close grip lat pull down - 160 x 12 x 2

Dumbbell side raise - 20s x 12 x 2

Low pulley rope curls - 70 x 12 x 2

20 minutes on bike, level 4, 85 rpm

9/3/13 Dynamic Effort

Speed squat, 285 + strong bands x 2 x 10

Speed pulls, worked up to 315 + 3 sets chain, 6 singles

Low pulley pull-thru, 90 x 12 x 3

Hammer high row, 290 x 12 x 3

Sled work

  200 lbs for 4 trips 200 feet

  110 lbs for 2 trips 200 feet backwards

  65 lbs for 2 trips 200 feet straps around ankles

Reverse hyper, 180 x 12 x 3

Incline sit-up, 8 lb med ball behind head, 12 x 3

9/2/13 Cardio & GPP

1.5 mile run

15 minutes rowing, moderate intensity

100 reps core ( 25 leg raises, 25 sit-ups, 25 med ball twists, 25 back extensions)

9/1/13 Max Effort

Shirted 3- board press w/ doubled small bands (~200 lbs tension)

  worked up to 365 x 3

Cambered bar bench (wide grip) - 245 x 10 x 3

Inclined dumbbell Tate press - 55 x 10 x 3

Dumbbell row - 85 x 8 x 4

Front strait arm pull-down - 90 x 12 x 2

Dumbbell shrugs - 85 x 12 x 4

  ss w/ band pull-aparts - monst mini x 12 x 4

Hammer curls - 45 x 8 x 4 (each arm)