12/24 DE lower

Safety bar speed squat + average bands, raw (week 1, 50%)

  245 X 2 X 12

Rack pulls, pin 3, + quad mini bands

  315 X 3 X 10

GHR

  25 X 8 X 5

Iso leg extension

  70 X 15 X 5 each leg

Upright cable row

  75 X 15 X 5

Reverse hyper

  320 X 20 X 5

Spread eagle sit ups X 20 X 5

12/23 ME Upper

Pin press (3-board height)

  135 X 10

  225 X 5

  315 X 3

  365 X 1

  405 X 1

  455 X 1

  475 X 1

Close grip bench, feet elevated, + doubled mini bands

  135 X 12

  185 X 12

  225 X 8 X 3

Tate press

  45s X 12 

  55s X 10

  65s X 8 X 3

Seated hammer row, one arm at a time

  115 X 12 each arm

  160 X 10 each arm

  180 X 8 X 3 each arm

Front plate raise

  45 X 15 X 3

Face pull

  80 X 15 X 3

Dumbbell hammer curl

  40s X 12 X 4

12/21 ME Lower

Cambered bar squat + 120 lbs chain ( belt and knee sleeves only)

  155 X 5

  245 X 3

  335 X 2

  425 X 1

  475 X 1

  495 X 1

Front squat

  135 X 12

  185 X 10

  225 X 8 X 3

Dumbbell row

  80 X 12

  90 X 10

  100 X 8 X 3

Dumbbell Romanian deadlift

  75s X 20 X 5

Reverse hyper

  450 X 12 X 4

Kneeling rope crunch

  80 X 12 X 4

12/20 DE Upper

Dumbbell bench press

  90s x 6 x 8

Band tricep overhead extension

  Doubled monster mini x 20 x 5

Lat pull down, medium grip

  170 x 12 x 5

Dumbbell shrugs

  95s x 20 x 5

Blast strap face pulls

  Body weight x 20 x 5

Reverse grip curls

  75 x 12 x 5

Hanging leg raise

  20 x 5

12/18 DE Lower

Speed Squat, bow bar + average bands week 3 (60%)
  325 x 2 x 6

  375 x 2 x 1

  415 x 2 x 1

Speed pulls + 80 lbs chain
  335 x 1 x 8

One-leg leg extension

  90 x 12 x 3 each leg

Pull-thru
  75 x 12 x 3

Low pulley row, v-grip

  180 x 12 x 3

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

12/16 ME Upper (Deload)

Rope pressdown
 80 X 15 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

12/14 ME Lower (Deload)

Deload week

Leg press
  450 x 12 x 5

Lying leg curl
  180 x 15 x 3

Leg Extension
  135 x 15 x 3

Seated cable row, v-grip
  180 x 12 x 5

Reverse Hyper
  320 x 20 x 3

Spread-eagle sit-ups
  bodyweight x 20 x 3

12/13 ME Upper

Fat Bar Speed Bench + doubled mini bands
  185 x 3 x 9

Fat Bar Bench Press
  225 x 20 x 1 close grip
  225 x 20 x 1 ultra-wide grip

Band tricep pushdown
  doubled monster mini band x 15 x 5

Lat pulldown, medium grip
  160 x 12 x 5

Dumbbell Shrugs
  95 x 20 x 5

Face Pulls w/ Blast Straps
  bodyweight x 20 x 3

Standing EZ bar curls
  75 x 12 x 5

Seated Leg Raises
  15 x 5

12/11 DE Upper

Speed Squat, bow bar + average bands week 2 (55%)
  285 x 2 x 10

Speed pulls + 200 lbs band tension
  315 x 1 x 8

GHR
  25 x 12 x 5

Upright cable row
  70 x 12 x 5

Pull thrus
  70 x 15 x 5

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

12/9 ME Upper

Bench press + doubled monster minis + 80 lbs chain

add bands

45 x 10
135 x 5
 add chains
135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
300 x 1
315 miss

Standing power press

 230 x 6/6/6 x 4 (6 reps each at 3 handles)

Single arm lying tricep extension
  40 X 12 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

12/7 ME Lower

First heavy deadlift since bicep surgery 11 weeks ago

Raw Sumo Deadlift
  245 x 5
  335 x 3
  445 x 2
  535 x 1
  585 x 1
  625 x 1
  675 miss, pulled to knees but couldn't lock it out

Plate loaded front squat/hack squat
  180 x 12 x 2
  270 x 10
  360 x 8
  450 x 6

Sled drags
  3 plates, 5 trips forward
  3 plates, 5 trips backwards

Pendlay row
  155 x 10 x 5

Reverse hyper
  270 x 15
  360 x 12
  450 x 10 x 3

Leg extension (rehab)
  45 x 25 x 4

Standing band crunch
  small band x 25 x 4

12/4 DE Lower

Quick workout due to heading to Allentown to support other team members at RPS Christmas Carnage.

Speed Squat, bow bar + average bands week 2 (55%)
  295 x 2 x 10

Speed pulls + 200 lbs band tension
  225 x 1 x 8

GHR
  bw x 15 x 3

Upright cable row
  60 x 15 x 3

Reverse Hyper
  270 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

12/2 ME Upper

Bow bar press

  55 x 10
  145 x 5
  195 x 5
  235 x 3
  285 x 1
  325 x 1
  375 x 1
  405 x 1
  425 miss
  

Close grip floor press

  255 x 5

  255 + 1 set chains x 5
  255 x 2 sets chains x 5
  255 x 3 sets chains x 5
  255 x 4 sets chains x 5

Tricep pressdown, supra bar attachment
  100 X 12 X 5

Pec deck fly
  160 x 12 x 5

Low pulley row, multi grip handle

  200 X 12 X 6 (2 sets at each grip)

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 12 x 3

Dumbbell preacher curl

  20 X 12 X 3

Dumbbell hammer curl
  35 x 12 x 3

12/1 GPP

20 min stationary cycle

Stiff-leg deadlift
  135 x 15 x 3

Hanging leg raise
  20 x 3

11/30 ME Lower

SS Bar Squat, Raw w/ sleeves
  65 x 5
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  475 x 1
  525 miss

Bad squat night, everything felt off. Raw squats will all be with sleeves only for awhile, no knee wraps, potentially doing a raw meet in March.


Plate loaded hack squat
  360 x 8 x 5

T-bar row
  160 x 12 x 5

Circuit, 3 times thru:
   1. Leg extension 135 x 20
   2. Lying leg curl 135 x 20
   3. Abductor 110 x 20
   4. Adductor 110 x 30

Reverse Hyper
  360 x 20 x 4

Spread-eagle sit-ups
  bw x 20 x 4