4/29/15 ME Upper

Deload Week 1

Dumbbell press
  80 x 25 x 2

Pec Deck
  90 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

4/27/15 ME lower

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  80 x 25 x 2

Adductor
  80 x 25 x 2

Incline Sit-up
  bw x 25 x 2

4/26 DE Upper

Starting a 2 week deload phase today. I will run this until I start my 15 week meet prep training for XPC Boardwalk Bash in August.

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

EZ bar curl
  45 x 25 x 2

4/24 DE Lower

3rd week of pause squat waive, no accomodating resistance

425 x 2 x 8 (2 second pause)

Sumo deficit speed pulls
  315 x 3 x 6 (3 mat deficit)

ISO leg extension
90 x 12 x 3 each leg

ISO standing leg curl
60 x 12 x 3 each leg

Reverse hyper
270 x 15 x 3

Band kneeling crunch
med band x 15 x 3

4/20/15 ME Lower

Raw Box Squat vs. Average Bands

  155 x 5

  245 x 3

  335 x 1

  425 x 1

  455 x 1

Sled Drag - 5 plates, 5 trips 25 yds down & back

Band Leg Curls 

  small band x 15 x 4

Mikesell pull-thrus

  average band x 20 x 4

Power went off in the gym due to bad thunderstorms, so I skipped abs and went home.

4/12/15 DE upper

Dumbbell bench press volume
  95s x 8 x 8

Tricep press-down
  130 x 12 x 3

Dips - bw reps to failure
  bw x 27

Lat Pulldown - wide grip hands facing
  190 x 12 x 3

Band face pull
  small x 20 x 3

Med ball twist
  12 x 20 x 3

4/10 DE Lower

Pause squats (straight weight, no box)
  365 x 2 x 12 (65%)

Deficit sumo speed pulls
  315 x 3 x 6

Reverse hypers
  270 x 25 x 3

Spread eagle sit-ups
  bw x 25 x 3

4/8/15 ME Upper

3-board bench, 5RM
  135 x 5
  225 x 5
  315 x 5
  365 x 5
  405 x 5
  435 x 3 ran out of gas on this one, couldn't keep my shoulders tight.

Tate Press
  55 x 12 x 3

Dumbbell row
  85 x 12 x 3

Dumbbell shoulder press sitting on ground
  45 x 12 x 3

Low pulley reverse grip curl
  60 x 12 x 3

4/6/15 ME Lower

Raw sumo deadlifts, 5RM
  135 x 5
  245 x 5
  335 x 5
  445 x 5
  535 x 5
  585 x 4, back was rounding on this set, missed 4th rep, tore my hand open and my back was shot

Sled work (finally some nice weather!!!)
  180 x 40 yds x 2 trips up and back walking forward
  90 x 20 yds x 2 trips up and back walking sideways
  135 x 40 yds x 2 trips up and back walking backwards

Reverse hypers
  410 x 15 x 3

Sit-ups on GHR
  bw x 15 x 3

4/5/15 DE Upper

Missed DE lower Friday due to being sick, and on top of it the alternator in my truck blew out so I couldn't get to the gym.

Trained at home today. I hope to do more of me DE upper work at home on Sundays to save me a drive.

Fat bar speed bench + doubled mini bands
  205 x 3 x 9

Tricep pushdown
  120 x 12 x 3

Bodyweight dips to failure
  25 x 1

Lat Pulldown, palms facing wide handle
  190 x 12 x 3

Band face pulls w/ small band
  12 x 3

4/1/15 ME Upper

So...I have the flu or something and I feel like death...nevertheless, I didn't want to miss a day since my bench has been making good progress. Decided to get my main work in and keep it light on the accessories.

Incline Press - 5 rep max
  135 x 5
  225 x 5
  275 x 5
  295 x 5
  315 x 5 (PR)

Single arm tricep pressdown
  60 x 12 x 3 (each arm)

Close grip lat pulldown
  190 x 12 x 3

Dumbbell side raise
  40s x 8 x 3