8/25 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Machine bench
   x 25 x 2

Cable Bicep Curl
   x 25 x 2

Machine row
   x 25 x 2

Leg Press
   x 25 x 2

Seated Calf Raise
  115 x 25 x 2

45 degree hyper extension
  BW x 25 x 2

Hanging Leg Raise
  25 x 2

8/24 Circuit

High rep workout for glycogen depletion, prepping for weight cut end of week.

Dumbbell bench
  60 x 25 x 2

Tricep pressdown
  40 x 25 x 2

Lat pulldown
  140 x 25 x 2

Side delt raise
  10 x 25 x 2

Leg Extension
  90 x 25 x 2

Band Leg Curl
  monst mini x 25 x 2

Abductor/Adductor
  100 x 25 x 2 each

Band Good Morning
  average band x 25 x 2

Sit-ups
  25 x 2

8/20 GPP

1 mile jog

2000m row

Hanging leg raise x 15 x 3

45degree back extension x 15 x 3

8/19 ME Upper

Floor press
  135 x 5
  225 x 3
  275 x 2
  315 x 1
  365 x 1
  405 x 1

Tricep pressdown
  90 x 15 x 5

Chest supported T-bar row
  185 x 12 x 5

Dumbbell front raise
  35 x 12 x 3

Dumbbell side raise
  35 x 12 x 3

Dumbbell rear delt raise
  35 x 12 x 3

Hammer curls
  60 x 12 x 3

8/23 DE Upper

Last bench session before meet!

Speed bench + doubled mini bands
  185 x 3 x 6

Dumbbell bench
  100 x 20 x 2

Band pressdown
  doubled monster mini x 15 x 3

Lat Pulldown
  160 x 15 x 3

Dumbbell shrugs
  120 x 15 x 3

Front Plate Raise
  45 x 15 x 3

Reverse grip curl
  75 x 15 x 3
 

8/18 GPP

Getting the cardio in to prepare for next week's weight cut, and getting a little more hypertrophy work on some weak areas.

1 mile jog

abductor/adductor
  105 x 15 x 3 each

Seated calf raise
  135 x 15 x 3

Med ball twist
  8 x 15 x 3

45 degree hyper holding med ball
  8 x 15 x 3
 

8/21 Circa Max week 3

Squat
  65 x 5
  155 x 5
  245 x 3
  335 x 1
  add briefs
  405 x 1
  445 x 1

Dimmel deadlift
  185 x 20 x 2

Sled drags 200 ft
  3 trips forward
  3 trips backward

Reverse Hyper
  410 x 20 x 3

GHR
bw x 12 x 3

Incline sit-up
  12 lb med ball x 20 x 3

8/17 ME Lower

Accessories only due to circa max

Sled drags 200 feet
  3 trips forward w/ 180 lbs
  3 trips backward w/ 135 lbs

Reverse Hyper
  360 x 15 x 1
  410 x 15 x 1
  450 x 15 x 3

GHR
  25 x 8 x 3

Barbell t-bar row
  180 x 8 x 3

Upright low pulley row
  70 x 12 x 3

Spread eagle sit-ups
  25 x 3

8/16 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell military press
  60 x 20 x 2

Rope tricep pressdown
  60 x 15 x 5

Lat pulldown, medium handle
  180 x 12 x 5

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  100 x 12 x 4

Reverse grip cable curls
  70 x 12 x 3

8/14 Circa Max Week 2

Circa Max, week 2 (work up to 80% of top set from week 1, briefs only)

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  425 x 1
  455 x 1


Reverse Hyper
  360 x 15
  410 x 15 x 4

Sled drags 200 ft
  4 plates x 3 trips forward
  3 plates x 3 trips backwards

One-arm seated row
  60 x 15 x 3

8/12 ME Upper

Bench opener to 1 board
  135 x 5
  225 x 3
  315 x 2
  365 x 1
  405 x 1
  add shirt
  455 x 1 to 3-board
  515 x 1 to 2-board
  565 x 1 to 1-board

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 x 2 sets chain x 5
  275 +3 sets chain x 5
  275 x 4 sets chain x 5

1 arm lying tricep extension
  35 x 12 x 1
  45 x 12 x 3

Chest supported t-bar row
  135 x 15 x 3

Front dumbbell raise
  35 x 12 x 3

Side dumbbell lateral raise
  35 x 12 x 3

Bent over dumbbell raise
  35 x 12 x 3

8/11 GPP

Row 2000 m

Leg raise x 25 x 3

45 degree back extension x 25 x 3

Toe press
  200 x 25 x 3

8/10 ME Lower

Deadlift opener
  135 x 5
  245 x 3
  335 x 1
  445 x 1
  add briefs
  535 x 1
  add suit
  605 x 1
  665 x 1

Sled drags, 200 ft
  180 x 5 trips forward

Reverse Hyper
  360 x 15 x 1
  450 x 15 x 1
  540 x 15 x 2

GHR
  25 x 10 x 3

Incline sit-up, weight behind head
  25 x 10 x 5

8/9 DE Upper

Speed bench + 2 sets (80 lbs) chain
  205 x 3 x 9

Bench press
  225 x 20 close grip
  225 x 20 ultra-wide grip

Dumbbell tricep overhead
  100 x 15 x 3
superset w/ preacher curls
  75 x 15 x 3

Rope press down
  60 x 15 x 3
superset w/ seated dumbbell bicep curls
  35 x 15 x 3

Lat pulldown w/ multigrip bar
  180 x 15 x 3 (1 set at each grip)

Dumbbell shrugs
  120s x 15 x 3
superset w/ front plate raise 45 x 15 x 3

8/7 Circa Max Week 1

3 more training weeks until RPS/XPC Boardwalk Brawl!

Circa Max, week 1

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  add
  425 x 1
  475 x 1
  515 x 1 (ties previous PR)
  565 x 1 (50 lb PR)

Reverse Hyper
  360 x 15
  410 x 15 x 4

One-arm seated row
  60 x 15 x 4

Abductor
  155 x 15 x 3

Adductor
  125 x 15 x 3

8/5 ME Bench

Reverse Strong Band Bench
  225 x 5
  315 x 3
  405 x 1
  455 x 1
  495 x 1
  545 x 1
  585 miss

Floor press
  255 x 5
  255 + 1 set chain x 5
  255 + 2 sets chain x 5
  255 + 3 sets chain x 5
  255 + 4 sets chain x 5

Lying 1-arm dumbell extension
  35 x 12
  45 x 12 x 4

Chest-supported t-bar row
160 x 12
180 x 12 x 4

Dumbbell front raise
  35 x 12 x 3

Dumbbell side lateral raise
  35 x 12 x 3

Dumbbell bent-over rear delt raise
  35 x 12 x 3

8/4 GPP

Row, 500M (2 min)/1min rest - 5 rounds

Hanging leg raise 20 x 4

45 degree back extension 20 x 4

Med ball twists 8 x 20 x 4

8/3 ME Lower

Today is accessories only - deload before circa max this Friday!

Sled drag 200 ft
  225 x 4 forward
  135 x 4 backward

Low pulley row (medium handle)
  160 x 15 x 2

Leg extension
  180 x 15 x 2

Leg Curl
 180 x 15 x 2

Abduction
 155 x 15 x 2

Adduction
 125 x 15 x 2

Donkey Calf Raise
  x 15 x 2

Spread eagle sit-ups in power rack
  BW x 15 x 2

8/2 DE Upper

Decided to switch to chains for the next few weeks to rest my shoulders.

Speed bench + 2 sets of chain
  205 + chains x 3 x 9

Decline dumbbell press
  85 x 20 x 2

Dumbbell tricep overhead
  95 x 15 x 3
superset w/ Preacher curl
  75 x 15 x 3

Rope pressdown
  60 x 15 x 3
superset w/ Incline dumbbell curl
  35 x 15 x 3

Dumbbell shrugs
  120 x 15 x 3
superset w/ front plate raise
  45 x 15 x 3

Underhand grip lat pulldown
  150 x 15 x 3

7/31 DE Lower

Speed squats + strong bands, week 3

  475 x 2 x 8

Squats didn't go well...back was hurting and something felt off. Shut it down after 4 sets.

Deficit speed pulls + 200 lbs band tension

 365 x 1 x 8

Reverse hyper

  270 x 15

  360 x 15

  410 x 15 x 3

Mikesell pull thrus

   average band x 25 x 3

Low pulley upright row

  70 x 15 x 3