11/17 ME Lower

Accessories only today, due to circa max.

Sled drags, 4 plates, 4 trips 200 feet

T-bar rows 135 x 12 x 4

Glute ham raises 12 x 4

Dimmell deadlifts 225 x 20 x 2

Reverse Hyper 270 x 12 x 4

Standing band crunch w/ med band x 12 x 4

11/16 DE Upper

Speed bench vs monster mini bands

  185 x 3 x 9

Dumbbell military press

  80s x 18 x 2

Incline ez-bar tricep extensions

  105 x 10 x 3

Superset w/ band push downs

  Small x 15 x 3

Hanging green band rows to chest

  5 static holds 10 seconds each

Barbell shrugs

  185 x 25 x 4

Mini band hammer curls 15 x 3

11/14 DE Lower

Circa max week 1

Box Squat vs 350 lb band (strong + med)

  335 x 2

  385 x 2

  425 x 2 

  All sets briefs only, box slightly below parallel

Pin 3 sumo pulls vs quadded monst minis

  365 x 3 x 4

Low cable rows w/ v handle

  200 x 12 x 4

Glute ham raise

  BW x 12 x 4

Reverse hyper 

  360 x 12 x 3

Kneeling high pulley crunch

  200 x 12 x 3

11/12 ME Upper

Reverse green band bench

  Worked up to 505 (20 lb PR)

Dumbbell shoulder press

  95s x 8 x 4

Dumbbell overhead

  110 x 12 x 5

Lat pull down w/ football bar handle

  180 x 12 x 2 each grip (6 sets total)

Dumbbell shrugs 110s x 15 x 4

11/10 ME Lower

Accessories only today, due to circa max starting Friday.


Sled drags, 5 plates, 5 trips 200 feet

T-bar rows 135 x 12 x 5

Glute ham raises 12 x 5

Dimmell deadlifts 225 x 20 x 2

Reverse Hyper 270 x 15 x 4

Standing band crunch w/ small band x 15 x 4

11/9 DE Upper

Fat bar speed bench w/ doubled mini bands
    185 x 3 x 9

Decline dumbbell press
    85s x 20 x 2

Decline dumbbell extensions
    50s x 8 x 4
superset w/ band push-downs
    small band x 15 x 4

Barbell row to chest vs. green bands hanging from power rack
    25 x 4

Dumbbell front raise
    45 x 8 x 4
superset w/ band pull-aparts
    monst. band x 15 x 4

11/7 DE Lower

Speed squat w/ 200lb band tension (strong bands)
    425 x 2 x 6

Sumo speed pulls w/ briefs
    385 x 3
    385 + 1 set chain x 3
    385 + 2 sets chain x 3
    385 + 3 sets chain x 3 x 6

Barbell Row
    225 x 8 x 5

Glute ham raise
    25 x 10 x 4

Reverse Hyper
    270 x 15 x 4

Wide-leg sit-ups in power rack
    15 x 4

10/15 ME Upper

Raw incline press

  Worked up to 335

  245 x 14

DB shoulder press

  80 x 5

  90 x 5

  100 x 5 x 3

Rope overhead extension on incline bench

  75 x 12 x 5

Low pulley row, wide grip

  180 x 10 x 3

Lat pull down behind head

  160 x 10 x 3

Rear delts on pec deck

  80 x 15 x 3

Hammer curls

  45 x 20 x 2

10/13 ME Lower

Raw sumo DL standing on plates

 Worked up to 605 x 1

Good morning

 135 x 20 x 2

Superset

  Leg extension 160 x 12 x 5

  Leg curl 160 x 12 x 5

  Donkey calf 160 x 12 x 5

Reverse hyper

  8 plates x 20 x 2

Wide leg sit-ups

  25 x 20 x 2

10/12 DE Upper

Swiss bar speed bench vs double minis

  185 x 3 x 9

DB bench press

 100s x 15 x 2

DB tricep extensions

  50 x 8 x 4

Superset w/ rope press downs

  60 x 15 x 4

ISO seated hammer row

  3 plates x 10 x 4 each arm

DB side raise

  20 x 12 x 3

Rope low pulley curls

  60 x 12 x 3

11/5 ME Upper

Shirted bench vs double minis

  Worked up to 475 

  * this didn't go as planned, hoped to work up to 500. Form felt off, had trouble touching and something popped in my elbow on last set.

Pin press (pin 20)

  135 x 5

   225 x 5

   315 x 5

   365 x 5

   405 x 5

   425 x 3

One arm tricep push down

  35 x 12 x 4

Face pull 

  110 x 12 x 3

Hammer curl

  55 x 12 x 3

11/3/14 ME Lower

Low box squat w/ safety squat bar (briefs only)
    535 x 1 (20 lb PR)
    565 x 1 (50 lb PR)
    615 x 1 w/ reverse small bands

Sled drags
    5 plates x 200 feet x 5 trips

T-bar Row
    180 x 8 x 5

Stiff-leg deadlifts
    275 x 12 x 3

Reverse Hyper
    180 x 20 x 3

Grappler
    25 x 10 x 3

11/2/14 DE Upper

Dumbbell Bench Press
    95s x 6 x 8

Bench Press
    225 x 15 close grip
    225 x 15 ultra wide grip

Weighted Dips
    90 x 8 x 4

Superset w/ Band Pushdowns
    small band x 15 x 4

Lat pulldown behind head
    160 x 12 x 4

Cable Crossover Shrugs
    115 x 15 x 4

Reverse Grip Curls
    75 x 20 x 3
   

10/31/14 DE Lower

Speed squat w/ strong bands
    385 x 2 x 8

Pin-3 rack pulls w/ quadded monst mini bands
    315 x 3 x 6 (sumo)

Glute ham raise
    25 x 8 x 3
    BW x 18 (AMRAP)

Low Pulley Row
    160 x 12 x 3

Reverse Hyper
    180 x 25 x 2

Standing band crunch
    small x 25 x 2

10/29/14 ME Upper

2-board bench w/ 8 lbs chain

   worked up to 365

Standing overhead press

    135 x 5

    145 x 5

    155 x 5

    165 x 5

    175 x 5

Tricep pushdowns w/ football handle

    110 x 10 x 2 at each grip width (6 sets total)

Hammer seated iso row

    160 x 8 x 5 each arm

Dumbbell side rais

    45 x 8 x 4 each arm

Rear band pull apart

    monst. mini x 15 x 4

10/27/14 ME Lower

Sumo Deadlift
    625 x 1
    675 x 1 (25lb PR)

  *First time pulling in predator brief/T-Rex suit combo

Barbell Row (20 lb jumps till failure)
    135 x 5
    155 x 5
    175 x 5
    195 x 5
    215 x 5
    235 x 5
    255 x 5
    275 x 5