9/19 ME Upper

Slingshot bench
  135 x 10
  225 x 5
  315 x 1
  add slingshot
  405 x 1
  455 x 1
  495 x 1
  520 x 1 (5 lb PR)

9/12 ME Upper

Shirted 2-board bench
  135 x 10
  225 x 5
  315 x 1
add shirt
  455 x 2 3 board
  545 x 2 2-board
  585 x 2
  635 x 2 (20 lb PR)
  655 x 2 (40 lb PR)

8/31 ME Upper

Reverse band bench (average bands)
  225 x 5
  315 x 5
  365 x 5
  405 x 5
  455 x 5

Med ball push-ups x 12 x 3

Chest supported t-bar row
  180 x 12 x 3

Arnold press
  30s x 12 x 3

Hammer curl
  45s x 12 x 3

Seated leg raise x 12 x 3

8/29 ME Lower

Finally back to somewhat normal training after taking some time off to heal after my last meet in June. Sticking with 5 and 3-rep maxes for now, will transition to singles and back into gear at some point later in the year.

Cambered bar squat (belt & knee sleeves)
  65 x 10
  155 x 5
  245 x 5
  335 x 5
  385 x 5
  425 x 5

*back wasn't feeling so good so I didn't go any heavier...not quite where I wanted to be

Leg extension
  180 x 12 x 3

Lying leg curl
  180 x 12 x 3

Seated cable row, v-grip
  180 x 12 x 3

Reverse hyper
  270 x 12 x 3

Band good morning
  average band x 12 x 3

Med ball twist
  12 x 12 x 3

7/27 ME Upper

Close grip bench press
  275 x 8 x 3

Tricep pushdown
  110 x 12 x 3

Close grip lat pulldown
  190 x 12 x 3

Dumbbell side raise
  40 x 12 x 3

Low pulley upright row
  80 x 12 x 3

Barbell curl
  50 x 12 x 3

Incline sit-up x 12 x 3

7/26 Cardio & GPP

2000m row

Knee raises x 12 x 3

Back extensions x 12 x 3

7/25 ME Lower

Safety bar box squat
  375 x 8 x 3

Sumo stiff leg deadlift
  315 x 12 x 3

Dumbbell row
  100 x 12 x 3 each side

Leg Press
  320 x 12 x 3

Kneeling rope crunch
  80 x 12 x 3

7/13 ME Upper

Close grip bench press
  255 x 8 x 3

Tricep press down
  110 x 12 x 3

Lat pulldown, V-grip
   180 x 12 x 3

dumbbell shrugs
   95 x 12 x 3

Face pulls
60 x 12 x 3

Preacher curl
  55 x 12 x 3

7/12 Cardio/GPP

2000 meter row

Hanging leg raise x 12 x 3

Back extension x 12 x 3

7/11 ME Lower

Safety Bar box squat
  335 x 8 x 3

Sumo stiff-leg deadlift
  275 x 12 x 3

Dumbbell row
  70 x 12 x 3 each arm

Leg Press
  405 x 12 x 3

Reverse hyper
  270 x 12 x 3

Seated leg raise x 12 x 3

6/6 ME Lower

Deadlift opener off 1.5" mats

  245 x 6
  335 x 3
  445 x 1
  add briefs
  535 x 1
  add suit
  625 x 1
  675 x 1

Sled drags 200 feet
  4 plates x 4 trips

45 degree back extension
  225 x 8 x 3

Reverse Hypers
  360 x 12 x 3

Incline sit-up
  45 x 12 x 3

6/4 DE Upper

Speed bench + doubled minis
  185 x 3 x 9

Incline dumbbell press
  90 x 20 x 2

Lying 1-arm tricep extension
  45 x 8 x 5 (each arm)

Band pressdown
  Super mini x 100 reps total (25,25,25,15,15,10)

Lat pulldown, wide grip
  200 x 12 x 4

Dumbbell shrugs
  120 x 12 x 3

Band pull-apart
  super mini x 20 x 3

6/3 Circa Max, Week 1

Box squat + 350 lbs band tension (strong + average bands)
  65 x 4
  155 x 2
  245 x 1
  add briefs
  335 x 1
  425 x 1
  add suit, straps down
  515 x 1
  565 x 1 (tied previous PR)

Was planning on going for 605 but 565 looked and felt like shit. It was extremely hot and humid in the gym (hottest squat day this training cycle) and that contributed to me feeling fatigued and not being able to get the suit legs seated right. My legs were going numb and I felt drained so I shut it down. Not exactly where I want my squat to be going into this meet.

GHR x 12 x 3

Seated cable row
  200 x 8 x 3

Reverse Hyper
  360 x 12 x 3

Spread eagle sit-up x 12 x 3

6/1 ME Upper

Reverse strong band bench
  315 x 5
  365 x 3
  405 x 2
  455 x 1
  495 x 1
  555 x 1 (10 lb PR)
  585 x 1 (40 lb PR)
  615 x 1 (70 lb PR)

Close grip rack lock-outs
  225 x 5
  275 x 5
  315 x 5
  365 x 5
  405 x 5
  455 x 5

Tricep pressdown
  110 x 8 x 5

Chest supported t-bar row
  180 x 8 x 5

Seated face pulls on lat pull-down
  150 x 12 x 3

Front Plate Raise
  45 x 12 x 3

Dumbbell curls
  25s x 12 x 3
 

5/29 ME Lower

Assistance work today only, deload for circa-max this Friday.

Sled drags, 200 feet
  180 for 6 trips

Leg Press
  630 x 8 x 3

Sumo Stiff-leg Deadlift
  385 x 8 x 3

Seated cable row
  200 x 8 x 3

Reverse Hyper
  360 x 12 x 4

Spread-eagle sit-ups  x 12 x 4

5/22 DE Upper

Fat bar speed bench +  doubled minis
  185 x 3 x 8

Dips x 20 x 2

Band tricep pressdown
  monster mini x 20 x 5

Dumbbell shoulder press
  20 x 100 total reps

Dumbbell front raise
  10 x 20 x 5

Dumbbell side raise
  10 x 20 x 5

Dumbbell curls
  20 x 15 x 3

*Woke up with pain in right shoulder this morning, difficult to raise arm overhead. Suspecting impingement, not sure of cause (maybe I slept on it funny). Decided to skip any pulling movements and do high-rep, low-weight shoulder work to stimulate bloodflow, as well as using ice and meds to reduce inflammation.
 

5/20 DE Lower

Speed squats vs. strong bands
  425 x 2 x 10

Speed pulls vs 250 lbs band tension
  365 x 1 x 8

Lying leg curl
  225 x 8 x 5
Superset band leg curls x 20 x 5

Pull-ups x 8 x 5

Reverse hyper
  360 x 12 x 3

Band crunch
  green band x 12 x 3

5/18 ME Upper

Reverse band bench (small bands)
  245 x 5
  335 x 2
  385 x 1
  445 x 1
  add shirt
  495 x 1 to 3 board
  535 x 1 to 2 board
  585 x 1 to 1 board
  625 x 1
  675 x 1 ( 20 lb PR)
  715 x 1 (60 lb PR)

Rope press down
  80 x 12 x 6

Face Pull
  90 x 12 x 6

Dumbbell curl
  15 x 20 x 3
 
 

5/16 ME Lower

Reverse green band squat
  265 x 5
  355 x 3
  445 x 1
  add briefs
  555 x 1
  645 x 1
  add suit, straps down
  715 x 1
  straps up
  805 x 1
  845 x 1
  900 x 1
  955 x 1 (beat up call)

Stiff leg deficit deadlift
  315 x 8 x 3

REverse hyper
  450 x 12 x 4

INcline sit-up
  bw x 12 x 4
 

5/11 ME Upper

Slingshot bench
  135 x 6
  225 x 4
  315 x 1
  add slingshot
  405 x 1
  455 x 1
  505 x 1 (30 lb PR)
  515 x 1 (40 lb PR)

Close grip 4-board press
  365 x 6
  405 x 6
  425 x 6 x 3

Rope extension overhead
  80 x 12 x 6

Strait arm pull down
  110 x 8 x 5

Face pull
  90 x 12 x 5

Side raise
  30s x 12 x 3

Dumbbell curl
  10 x 20 x 3

5/10 GPP

Row 2000m

Back extension x 20 x 5

Hanging leg raise x 20 x 5

5/9 ME Lower

Rack Pull, pin 3
  245 x 6
  445 x 3
  535 x 1
  625 x 1
  675 x 1
  715 x 1


Wide-stance safety bar squat to 12" box
  work up to  295 x 6 x 3

T-bar row
  180 x 8 x 6

Reverse Hyper
  450 x 12 x 4

Landmine twist
  45 x 12 x 4

4/27 ME Upper

2-board bench vs. doubled monster mini bands (+120 lbs)
  45 x 6
  135 x 4
  225 x 2
  275 x 1
  add shirt
  405 x 1 (3-board)
  455 x 1 (3-board)
  495 x 1
  545 x 1
  585 x 1
  615 x 1

Tricep pressdown
  110 x 12 x 5

Chest-supported t-bar row
  205 x 8 x 5

High pulley face pulls
  130 x 12 x 4

Dumbbell lateral raise
  35 x 12 x 4

Reverse grip cable curls to face
  30 x 12 x 4

4/25 ME Lower

Cambered bar box squat

  155 x 6
  245 x 4
  335 x 1
  425 x 1
  add briefs
  515 x 1
  605 x 1
  655 x 1
  695 x 1 (10 lb PR)

Front squat
  225 x 12 x 5

Ukrainian deadlift
  150 x 20 x 2

Reverse hyper
  360 x 12 x 4

Rope crunch
  80 x 12 x 4

4/20 ME Upper

Incline Press
  135 x 6
  185 x 4
  225 x 3
  275 x 1
  315 x 1
  365 x 1

Dumbbell shoulder press
  work up to  110 x 6 x 3


Lying dumbbell roll-backs
  70s x 12 x 6

Strait-arm pulldown
  120 x 12 x 6

Rear delt raise
  40 x 8 x 3

Reverse grip curls
  95 x 8 x 4

4/18 ME Lower

Raw Reverse Band Squat (reverse average bands)
  155 x 6
  245 x 5
  335 x 3
  425 x 1
  475 x 1
  515 x 1
  565 x 1
  605 x 1
  655 x 1

Ultra wide sumo stiff-leg deadlift
  worked up to 475 x 6

Pendlay row
  185 x 12 x 5

Reverse Hyper
  450 x 12 x 4

Strait leg sit-up x 12 x 4

4/15 DE Lower

Bow bar speed squats vs. average bands (week 3)
  465 x 2 x 8

Speed pulls vs. 200 lbs band
  315 x 1 x 8

GHR x 12 x 5

Dumbbell row
  80 x 12 x 5

Reverse Hyper
  360 x 12 x 4

Standing band crunch x 12 x 3

4/14 GPP

20 minutes cardio (treadmill)

50 leg raises
50 back extensions
wrist roller 10 x 4 sets

4/13 ME Upper

Floor press vs. 80 lbs chain
  45 x 10
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  365 x 1
  385 x 1


Reverse grip bench
  185 x 6
  225 x 6
  275 x 6 x 3

Seated rope extension
 70 x 12 x 4

Dumbbell row
  100 x 8 x 6

Face pulls
  80 x 12 x 6

Hammer Curls
  45 x 12 x 2

4/11 ME Lower

Sumo Deadlift + 200 lbs band
  135 x 5
  245 x 3
  335 x 1
  add briefs
  445 x 1
  495 x 1 (previous PR)
  535 x 1 (40 lb PR)

Leg Press
  450 x 8
  540 x 8
  630 x 8 x 3

Upright row
  95 x 10 x 6

Reverse Hyper
  360 x 12 x 4

Incline sit-up x 12 x 4

4/10 DE Upper

Speed bench vs. doubled mini bands
  185 x 3 x 9

Bench press
  275 x 15 close grip
  275 x 15 ultra-wide grip

Rope tricep pressdown
  80 x 12 x 3

Single arm dumbbell extension, overhead
  30 x 12 x 3 (each arm)

Wide grip lat pulldown
  200 x 12 x 3

Bent over rear delt raise
  35s x 12 x 3

4/8 DE Lower

Bow bar speed squats vs. average bands (week 2)
  415 x 2 x 10

Speed pulls vs. 200 lbs band
  275 x 1 x 8

Single-leg leg press
  180 x 12 x 3

Reverse Hyper
  360 x 12 x 3

Standing band crunch x 12 x 3

4/6 ME Upper

Shirted 3-board press

Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Add shirt
455 x 1 4-board
495 x 1 4-board
545 x 1 3-board
585 x 1 3-board
635 x 1 3-board
675 x 1 3-board
705 x 1 3-board

Tricep pushdown
  105 x 12 x 3

Pec deck fly

 200  x 12 x 3

Medium grip lat pulldown

  210 x 12 x 3

Band Pull-apart
  small band x 12 x 3

Dumbbell hammer curl
  40 x 12 x 3

4/5 GPP

2000m row

Back raises  20 x 3

Hanging leg raises  20 x 3

4/4 ME Lower

Squat vs. average bands
  65 x 5
  155 x 5
  265 x 3
  355 x 1
  add briefs
  465 x 1
  add suit, straps down
  555 x 1
  645 x 1 (tied old PR)
  695 x 1 ( 50 lb PR)
  735 x 1 (90 lb PR)


Lying leg curl
  225 x 8 x 3
Superset w/ seated band hamstring curls
  monster mini band x 20 x 3

Reverse hyper
  360 x 15 x 3

Strait leg sit-ups x 15 x 3

4/3 DE Upper

Speed bench vs. doubled mini bands
  185 x 3 x 9

Incline dumbbell press
  90s x 20 x 2

Tricep pressdown
  110 x 12 x 3
Superset w/ standing ez bar curls
  95 x 12 x 3

One-arm tricep extension overhead
  45 x 20 x 3
Superset w/ one-arm cable concentration curls
  35 x 20 x 3

Face pulls
  80 x 12 x 3

Sit-ups on GHR x 15 x 3

4/1 DE Lower

Bow bar speed squats vs. average bands (week 1)
  375 x 2 x 12

Speed pulls vs. 200 lbs band
  275 x 1 x 8

GHR x 12 x 5

Reverse Hyper
  360 x 12 x 3

Spread-eagle sit-ups
  bw x 12 x 3

3/31 GPP

30 mins cardio

Bottoms-up kettlebell military press]

  35 x 6 x 3 each arm

Wrist roller

  15 lbs x 3 sets

3/30 ME Upper

Close grip, feet up bench vs doubled mini bands
  45 x 10
  135 x 5
  225 x 2
  275 x 1
  315 x 1
  345 x 1
  365 x 1


Dumbbell shoulder press
   100s x 6 x 4

Lying dumbbell extension
  45 x 12 x 5

Chest supported row
  230 x 8 x 5

Bent over rear delt raise
  35 x 12 x 3

Hammer curls
  50 x 12 x 3

3/28 ME Lower

First day back after a 2 week rest. First day of cycle leading up to IPA Summer Strength Spectacular in June. I'm 12 training weeks out.

Safety Bar Squat to a low box, + 125 lbs chain
  65 x 5
  155 x 3
  245 x 2
  335 x 1
  add briefs
  425 x 1
  515 x 1
  575 x 1 (10 lb PR)
  605 x 1 (40 lb PR)

Safety bar to a 12" box, wide stance
  155 x 6
  245 x 6
  295 x 6 x 3

Barbell strict row off pins
  225 x 12 x 3

Ukrainian deadlift
  125 x 20 x 2

Reverse Hyper
  360 x 12 x 3

Incline sit-up  12 x 3

3/23 ME Upper

Bench Press
  315 x 6 x 3
  225 x 10 x 2

Tricep pressdown
   x 12 x 3

Lat pulldown, wide grip
  200 x 12 x 3

Bent-over dumbbell lateral
  30 x 12 x 3

Dumbbell hammer curls
  45 x 12 x 3

3/21 ME Lower

First day training since the meet.

I'm still not in a normal training mode, this is my 2nd "week off", but I've decided to do some light raw work to get myself moving again and prime myself for next week, when I start training for my next meet in June.

Squats
  warm-up
  405 x 5 x 3
  225 x 10 x 2


Back extension
  12 lb med ball x 20 x 3

Hanging leg raise x 20 x 3

3/9 Meet Week, Glycogen Depletion

Leg Press
  230 x 20 x 2

Leg Extension
  45 x 20 x 2

Leg Curl
  45 x 20 x 2

Reverse Hyper
  270 x 20 x 2

Bench Press
  135 x 20 x 2

Band Tricep Pressdown
  doubled mini band x 20 x 2

Low Pulley Row
  140 x 20 x 2

Band hammer curl
  doubled mini band x 20 x 2

Sit-up x 20 x 2

3/7 Meet Week, Glycogen depletion

Leg Press
  230 x 20 x 2

Leg Extension
  45 x 20 x 2

Leg Curl
  45 x 20 x 2

Reverse Hyper
  270 x 20 x 2

Bench Press
  135 x 20 x 2

Band Tricep Pressdown
  doubled mini band x 20 x 2

Low Pulley Row
  140 x 20 x 2

Band hammer curl
  doubled mini band x 20 x 2

Sit-up x 20 x 2

3/6 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 6

Incline dumbbell press
  90 x 20 x 2

tricep pressdown
  105 x 12 x 5

Lat pulldown, wide grip
  180 x 12 x 3

Dumbbell shrugs
  100 x 15 x 3

Band Pull-apart
  doubled super mini x 15 x 3

Dumbbell preacher curl
  35s x 8 x 3

Band hammer curl
  doubled mini x 15 x 3

3/4 Circa Max (week 3)

Squat (walked out, belt + sleeves only)
  55 x 10
  145 x 5
  235 x 3
  285 x 1

Speed pulls
  385 x 1 x 4

GHR
  25 x 12 x 3

Reverse Hyper
  360 x 15 x 3

Spread-eagle sit-up x 15 x 3

3/2 ME Upper

Floor press (80%)
  135 x 10
  225 x 5
  275 x 2
  315 x 1
  365 x 1

Slingshot bench (working on form)
  405 x 1 x 3

Lying dumbbell tricep extension (across body)
  45 x 8 x 5

Band tricep pressdown
  monster mini band x 15 x 3

Strait-arm pulldown
  110 x 12 x 3

Face pulls
  80 x 12 x 3

Low Pulley curls
  60 x 12 x 3

Dumbbell hammer curls
  45s x 12 x 3

3/1 GPP

30 mins cardio, 5 min jog/5 min walk 3 sets

2/29 ME Lower

Sled drag 200 feet
  4 plates x 4 trips

Leg press
  540 x 8 x 3
  270 x 25 x 1

Seated cable row (v-grip)
  240 x 8 x 3
  120 x 25 x 1

Reverse Hyper
450 x 12 x 3

Spread-eagle sit-ups x 12 x 3

2/28 DE Upper

Neutral grip dumbbell bench press
  100s x 6 x 8

Bench Press
  275 x 15 close grip
  275 x 15 ultra-wide grip

Overhead tricep extensions w/ band
  doubled monster mini band x 15 x 4

Tricep pressdown w/ band
  doubled monster mini x 15 x 4

Lat pulldown (v-grip)
  200 x 12 x 3

Dumbbell shrugs
  100s x 15 x 3

Band pull-apart
  super mini band x 15 x 3

Dumbbell hammer curls
  45s x 12 x 3

Incline sit-ups w/ 12 lb medicine ball x 15 x 3

2/26 Circa Max (Week 2)

Squat Opener (Walked out using Texas squat bar, belt, loose sleeves)
  55 x 5
  145 x 5
  235 x 3
  325 x 2
  415 x 1
  465 x 1
  515 x 1

Speed pulls vs 200 lbs band tension
  315 x 1 x 5

One-leg leg press
  180 x 12 x 3

Pull-thru
  85 x 12 x 3

Reverse Hyper
  360 x 15 x 3

Landmine twist
  45 x 15 x 3

2/24 ME Upper

Bench Opener
  45 x 10
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  365 x 1
  415 x 1

Close-grip 3-board press
   425 x 3
   445 x 3
   455 x 3

Tricep pressdown
  100  x 12 x 3

Chest supported row
  180 x 8 x 3

Dumbbell side raise
  45 x 8 x 3

Band pull-apart
   monster mini band x 15 x 3

Bodyweight sit-ups x 15 x 3

2/22 ME Lower

Deadlift opener
  135 x 5 x 2
  245 x 3
  335 x 2
  445 x 1
  535 x 1
  585 x 1
  625 x 1

Sled drags, 200 feet
  4 plates x 6 trips

Reverse Hyper
  450 x 12 x 3

Standing band crunch
  average band x 12 x 3

2/21 DE Upper

Dumbbell bench press
  100s x 6 x 8

Bodyweight dips x 20 x 2

Band tricep pushdown
  doubled monster mini x 15 x 5

Lat pulldown, wide grip
  200 x 12 x 3

Front plate raise
  45 x 15 x 3

Dumbbell shrugs
  100s x 15 x 3

Band curls
  monster mini x 25 x 4

2/19 Circa Max (Week 1)

Box Squat vs. strong bands
  65 x 4
  155 x 2
  205 x 2
  245 x 1
  315 x 1
  355 x 1
  405 x 1
  425 x 1

GHR
  25 x 10 x 5

Reverse Hyper
  360 x 15 x 4

Spread eagle sit-ups x 15 x 4

2/17 ME Upper

Reverse band bench (reverse average bands)
  135 x 10
  225 x 5
  315 x 1
  365 x 1
  425 x 1
  475 x 1
  515 x 1 ( 10 lb PR)
  545 miss

Floor press
  255 x 6
  255 + 1 set chain x 6
  255 + 2 sets chain x 6
  255 + 3 sets chain x 6
  255 + 4 sets chain x 6

Cable tricep overhead
 75 x 15 x 4

Pec deck fly
  170 x 15 x 4

Hammer iso row
  160 x 8 x 4

Dumbbell side raise
  45 x 8 x 4

Rear delt on pec deck
  70 x 25 x 3

Low pulley curls w/ rope
  60 x 25 x 2

2/15 ME Lower

Accessories only tonight in preparation for circa max Friday.

Good mornings
  225 x 8 x 4

Front Squat
  225 x 8 x 4

Low pulley row
  250 x 8 x 4

45 degree back extension
  55 x 15 x 4

Hanging leg raise x 15 x 4

2/14 DE Upper

Speed bench vs. 80 lbs chain
  185 x 3 x 9

Bodyweight dips x 20 x 2

Lying dumbbell tricep extensions
  45 x 12 x 3

Band pressdown
  doubled monster mini x 15 x 3

Lat pulldown, medium v-grip
  200 x 12 x 5

Front plate raise
  45 x 15 x 3

Dumbbell shrugs
  95 x 15 x 3

Low pulley rope curls
  30 x 25 x 2

2/10 ME Upper

Bench Press vs. doubled small bands (200 lbs tension)
  135 x 5
  185 x 3
  225 x 2
  275 x 1
  315 x 1

Spoto press
  315 x 3 x 5

Rope tricep pushdown
  75 x 15 x 6

Dumbbell row
  125 x 6 x 6

Dumbbell side raise
  40s x 8 x 4

Face pull
  80 x 15 x 4

Hammer curls
  50s x 15 x 3

2/8 ME Lower

Safety squat bar squat vs 350 lbs band tension (strong + average bands)
   average band x 5
   strong band x 5
   strong + average bands x 3
  155 x 1
  205 x 1
  245 x 1
  295 x 1

Leg Press
  500 x 10 x 4
  540 x 10 x 1
  590 x 8 x 1

Low pulley row
 220 x 12 x 3 close grip
 170 x 12 x 3 wide grip

Band leg curls
  small band x 20 x 3

Reverse Hyper
  450 x 12 x 4

Plate side bend
  45 x 12 x 4

2/7 DE Upper

Speed bench vs. doubled mini bands
  185 x 3 x 9

Bodyweight dips x 20 x 2

Band tricep pushdown
  doubled monster mini x 15 x 3

Lat pulldown, medium grip
  170 x 15 x 3

Front plate raises
  45 x 15 x 3

Dumbbell shrugs
  95 x 15 x 3

Reverse grip curls
  65 x 15 x 3

2/5 DE Lower

Box squat vs. average bands, week 1 (50%)
  265 x 12 x 2

Rack pulls vs. quadded monster mini bands
  315 x 3 x 8

Glute ham raise
  25 x 10 x 3

Reverse Hyper
  360 x 15 x 3

Spread-eagle sit-up x 15 x 3

2/3 ME Upper

2 Board Bench
  135 x 10
  225 x 5
  315 x 1
  365 x 1
  405 x 1
  455 x 1
  485 x 1 (10 lb PR)

Dumbbell shoulder press
  80 x 12 x 5

Tricep pushdown
  100 x 12 x 6

Chest supported row
  160 x 8 x 6

Rear delt on pec deck
  80 x 20 x 4

Hammer curls
  45 x 15 x 2

2/2 GPP

Treadmill 5 min. walk / 5 minute jog for 25 mins

Kettlebell swings
  32 kg x 15 x 3

Hanging leg raise x 15 x 3

2/1 ME Lower

Cambered bar to 12" box, close stance
  65 x 6
  155 x 5
  205 x 5
  245 x 3
  295 x 1
  335 x 1
  385 x 1
  425 x 1
  455 x 1
  475 x 1

Ultra wide sumo stiff-leg deadlift
  worked up to 455 x 6

T-bar row
  190 x 12 x 6

Ukranian deadlift
  125 x 20 x 2

Reverse hyper
  450 x 12 x 4

Landmine rotations
  45 x 12 x 4

1/31 DE Upper

Speed bench vs. doubled mini bands
  185 x 3 x 9

Dumbbell military press
  70s x 20 x 2

Skull crushers w/ supra curl bar
  145 x 8 x 6

Band pressdowns, doubled mini band
  25 x 3

Dumbbell shrugs
  100 x 15 x 6

Band rear delts, monster mini band
  15 x 3

1/29 DE Lower

Pause Squats (Walked out, reverse small band) (Week 3 85%)
  445 x 2 x 6
  505 x 2
  555 x 2
  595 x 1 (no pause)

Speed pulls, sumo + 200 lbs band tension
  315 x 1 x 6

Iso leg press
   140 x 15 x 4 each leg

Pull-thru
  80 x 15 x 4

Reverse Hyper
  270 x 20 x 3

Decline sit ups x 20 x 3

1/26 ME Upper

Dumbbell incline press, 3 sets for max reps
  125s x 15
  125s x 12
  125s x 10


Lat pulldown, wide grip
 220 x 8 x 4 close grip
 200 x 8 x 4 wide grip

Face pulls
  100 x 12 x 4

Seated dumbbell cleanse
  25s x 20 x 3

Hammer curls
  45s x 15 x 2

1/25 ME Lower

Front squat, belt & sleeves
  135 x 5 x 2
  225 x 2
  275 x 1
  315 x 1
  365 x 1
  405 x 1
  435 miss

Barbell row
  245 x 8 x 8

Weighted 45 degree back extension
  100 x 12 x 6

Ukrainian deadlift
  125 x 20 x 2

Reverse hyper
  360 x 15 x 4

Standing band crunch
  average band x 15 x 4

1/24 DE Upper

Dumbbell bench
  90s x 6 x 8

Rope tricep pressdown
  70 x 15 x 4

Lat pulldown, single arm
  90 x 12 x 4

Dumbbell front raise
  15s x 20 x 2
Dumbbell side raise
  15s x 20 x 2
Dumbbell rear delt raise
  15s x 20 x 2

1/22 DE Lower

Pause Squats (Walked out, reverse small band) (Week 2 80%)
  425 x 2 x 10

Speed pulls, sumo + 200 lbs band tension
  315 x 1 x 10

Iso leg press
   100 x 15 x 4 each leg

Pull-thru
  80 x 15 x 4

Reverse Hyper
  270 x 20 x 3

Decline sit ups x 20 x 3

1/20 ME Upper

Ultra-Wide Grip Bench, 6 rep max
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  365 x 6 (30 lb PR)

Dumbbell incline press
  110s x 12 x 5

Standing dumbbell overhead tricep extension
  110 x 15 x 6

Lat pulldown, underhand grip
  200 x 12 x 6

Face pull
  80 x 20 x 4

Dumbbell hammer curl
  45s x 15 x 3

1/18 ME Lower

3" Deficit Deadlift, stiff bar
  135 x 5
  245 x 3
  335 x 2
  445 x 1
  535 x 1
  585 x 1
  625 x 1 (20 lb PR)

Leg Press
  540 x 8 x 6

T-bar rows
  225 x 8 x 6

Ukranian deadlifts
  125 x 20 x 2

Reverse Hyper
  450 x 12 x 4

Land mine twist
  25 x 12 x 4

1/17 DE Upper

Speed bench vs mini bands

  185 x 3 x 9

Bench press 

  235 x 20 close grip

  235 x 20 ultra wide grip

Incline French press

  105 x 10 x 5

Band press down 

  Doubled mini x 20 x 3

Wide grip lay pull down 

  165 x 12 x 4

Dumbbell shrugs 

  95 x 20 x 5

Reverse grip curls

  55 x 20 x 3

1/15 DE Lower

Pause Squats (Walked out, reverse small band) (Week 1 75%)
  395 x 2 x 12

Speed pulls, sumo + 200 lbs band tension
  315 x 1 x 10

Split squat
   50 x 10 x 4 each leg

GHR
  25 x 10 x 4

Reverse Hyper
  410 x 20 x 3

Decline sit ups x 20 x 3

1/13 ME Upper

Bench Press w/ Slingshot
  135 x 10
  225 x 5
  275 x 3
  315 x 1
  365 x 1
  add slingshot
  405 x 1
  455 x 1
  485 x 1
  505 miss (previous PR 500)

Ultra wide grip cambered bar bench
  225 x 10
  245 x 10
  265 x 10
  275 x 10

Tate press
  70 x 8 x 8

Hammer iso chest supported row
  160 x 8 x 6 each arm

Front Plate Raise
  45 x 15 x 3

Rear delts on pec deck
  90 x 25 x 3

Hammer curls
  30 x 20 x 3

1/11 ME Lower

Safety Squat Bar, Concentric Box Squat off Pins (Sit on box, good-morning off pins then stand up)
  65 x 5
  155 x 3
  245 x 1
  335 x 1
  385 x 1
  425 x 1

Leg Press
  450 x 10 x 6

Low Pulley Row
  200 x 10 x 6

Reverse Hyper
  450 x 12 x 4

Standing band crunch x 20 x 4

1/10 DE Upper

Speed bench w/ fat bar + doubled mini bands
  185 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Skull crusher
  85 x 12
  105 x 10
  125 x 8 x 3

Band tricep pressdown
  doubled monster mini band x 15 x 4

Lat pulldown, medium grip
  165 x 12
  185 x 10
  205 x 8 x 3

Dumbbell shrugs
  95s x 20 x 5

Shoulder rehab circuit done w/ 15 lb dumbbells
  front raise  20 x 2
  side raise 20 x 2
  bent over rear delt raise 20 x 2

Wrist curls 20 x 3

1/8 DE Lower

Speed squats w/ safety bar vs average bands (week 3, 60%) - no belt
  335 x 2 x 6
  375 x 2
 
Rack pulls vs. quadded monster mini bands
  315 x 3 x 10

Ukranian Deadlifts
  100 x 20 x 2

Band leg curls
  small band x 20 x 3

Reverse Hyper
  270 x 20 x 3

Strait-leg sit-ups 20 x 2

1/6 ME Upper

Bench Press, 315 for max reps
Worked up to 315 x 13 (4-rep PR, previous best was 9 reps)

Incline Dumbbell press, dumbbells touching through entire movement
50s x 12
60s x 10
70s x 8 x 3

Overhead Tricep Extension w/ rope
60 x 15 x 6

Lat pulldown, close v-grip
160 x 12
180 x 10
200 x 8 x 3

Dumbbell side delt raise
30s x 12
35s x 10
40s x 8 x 3

Band Pull-apart for rear delts, 3 second eccentric
monster mini band x 25 x 3

Hammer curl
40s x 15 x 3

1/4/16 ME Lower

Squat vs. average bands + 120 lbs chain
  add bands
  65 x 5
  155 x 5
  245 x 3
  add chains
  245 x 1
  355 x 1
  add briefs
  445 x 2
  495 x 2
  555 x 2

Sumo stiff-leg deadlift
  275 x 12
  325 x 10
  365 x 8 x 3

Dumbbell row
  85 x 12
  95 x 10
  105 x 8 x 3

Standing band crunch, average band x 20 x 3

1/3 DE Upper

Speed bench off pins + doubled mini bands
  185 x 3 x 9

Incline dumbbell press
  85 x 20 x 2

Skull crusher
  75 x 12
  95 x 10
  115 x 8 x 3

Single arm rope press-down
  30 x 15 x 5 each arm

Lat Pulldown, underhand grip
  140 x 12
  160 x 10
  180 x 8 x 3

Dumbbell shrugs
  95s x 25 x 4

Shoulder prehab circuit, 15 lb dumbbells
  dumbbell front raise x 20 x 2
  dumbbell side raise x 20 x 2
  bent-over rear delt raise x 20 x 2

Zottman curls
  25s x 12 x 3
 

1/1 DE Lower

Safety Bar Speed Squats + average bands, week 2 (55%) (beltless)
  295 x 2 x 10

Rack pulls vs. quadded super mini bands
  315 x 3 x 8

Backward sled drag, 200 feet
  4 plates x 3 trips

Pull-thrus
  80 x 15 x 3

Spread-eagle sit-ups x 15 x 3

12/30 ME Upper

Incline Press, 3 RM
  45 x 10
  135 x 5
  185 x 3
  225 x 3
  275 x 3
  305 x 3
  315 x 2, fail

Floor press
  245 x 6
  245 + 1 set chains x 6
  245 + 2 sets chains x 6
  245 x 3 sets chains x 6
  245 x 4 sets chains x 6

Tate Press
  45 x 12
  55 x 10
  65 x 8 x 3

Dumbbell military press
  60 x 12 x 5

Rear delts on pec deck
  60 x 25 x 3

Strait arm pull down
  80 x 12 x 5

12/28 ME Lower

Bow Bar Good Morning vs. Average Bands, 3 RM
  55 x 10
  145 x 5
  195 x 5
  235 x 5
  285 x 5
  325 x 3
  355 x 3
  375 x 3

Front Squat (beltless)
  155 x 12
  205 x 10
  245 x 8 x 3

Plate loaded t-bar row, wide grip
  3 plates x 12
  3 plates + quarter x 10
  4 plates x 8 x 3

Iso standing leg curl
 60 x 15 x 5 each leg

Reverse Hyper
  450 x 12 x 4

Kneeling high pully crunch
  90 x 12 x 4