8/31 DE Bench

Swiss bar speed bench + mini bands

  185 x 3 x 9

Dumbbell shoulder press 80s x 18 x 2

Skull crushers 105 x 8 x 3

SS w/ rope press downs 85 x 15 x 3

Behind head lat pull down 160 x 8 x 3

Dumbbell shrugs 100 x 15 x 3

Front plate raise 45 x 15 x 3

SS w/ rear band pull-aparts w/ monst band x 15 x 3

Reverse grip curl 95 x 8 x 3

8/29 Circa Max Week 2

Box squat w/ strong + med bands

Worked up to 415x1 (80% of last week) with suit/straps down

T-bar row 160 x 8 x 3

Belt squat 230 x 8 x 3

ISO leg extension 110 x 12 x 3

ISO standing leg curl 60 x 12 x 3

Reverse hyper 410 x 12 x 3

Rope crunch 165 x 12 x 3

8/27 ME Upper

Shirted bench, worked up to 525 opener to 1-board

*hurt neck/trap during warmups, hopefully better before meet

Close grip bench 255 x 8 x 3

Dumbbell row 100 x 8 x 3

Dumbbell front raise 40 x 8 x 3

Dumbbell side raise 35 x 8 x 3

Dumbbell rear delt raise 30 x 8 x 3

Hammer curl 55 x 8 x 3

8/25 ME lower

Assistance only due to circa max Friday

2 plate sled drag 6 trips 200 ft no rest between trips

T bar row 165 x 12 x 3

Good morning w/ bow bar 195 x 12 x 3

ISO leg extension 110 x 12 x 3

Abductor/adductor 125 x 12 x 3

Reverse hyper 410 x 15 x 3

High pulley crunch 165 x 15 x 3

10/10 DE Lower

Came in and one of my training partners was doing heavy raw squats. Since inhad to wait for him to finish to use the rack I decided to work in

Raw squats, 2 second pause

  425 x 2 x 3

  445 x 2 w/ knee wraps

Safety bar speed squats, 135 band tension 

 325 x 2 x 6

Speed pulls, doubled monst bands 

  315 x 1 x 6

Glute ham raise

25 x 8 x 4

Upright row

  100 x 10 x 4

Reverse hyper

  360 x 20 x 2

Standing band crunch

  Small band x 30 x 2

10/8 ME Upper

Shirted bench vs. doubled small bands

(Adding 200 at top, 100 at chest)

315 x 1 to 3-board

365 x 1 to 2-board

385 x 1 to 1-board

385 x 1

405 x 1

425 miss at top

6-inch rack press (pin 20), close grip

135 x 3

225 x 3

275 x 3

315 x 3

365 x 3

405 x 3

Football bar tricep push down

80 x 10 x 2 @ each grip (6 sets total)

Football bar lat pull down

180 x 10 x 2 @ each grip (6 sets total)

Shrugs on chest supported t-bar row

160 x 10 x 2

Pec deck fly

80 x 30 x 2

Hammer curls

40s x 20 x 2

10/7 GPP

Row 5k meters