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