Weds; pump party (sort of), done is about 75 mins.
Hammer Str. BE: 6x6
Flat DB’s: 2x20/ 4x15@ 50’s
**super-setted: Bent rows, 4x15@ same.
Dips: 2x10/ 5x5 @ 30secs.
Pulldowns: 6x6
Higher reps= slow eccentrics, constant tension.
Lower reps= Paused dips, some hard grinding stuff.
Friday/10/9
Came for the reps; turned into Max Effort.
Misc. warms: 8x15
Front SQ-to parallel box, just an easy ‘tap and go’.
2x10@ 95, 135
2x6@ 185, 205
3@225
1@ 255, 285, 305, 315. It’s a PR I suppose; last max effort was… January?
Back Sq/ close stance:
6x6@ 245
1x20@ 135
Back/glute raise: 1x50 mixed together.
Saturday.
Banded warm ups, Tri’s and Abs; 6-8x25. Mixed in with first pressing sets.
Low Inc., 2 bored press:
3x6
4x3
1@ 225, 245; last one was awful.
Close grip/ 2 bored: 3x3@ 225
Flat DB’s: 15@ 30, 40, 50, 60’s
EZ bar lying Tri’s: 2x8@ 55, 75
Overhead cable Tri’s: 1x50
Pushdowns: 1x50
Sunday shed/yard training. My buddy wanted some curls…
Wide pulldowns + long bar curls, supersets: 4x15+ 15.
Close seated rows : DB curls, supersets: 4x15 + 15
Trap bar/ Pendlay rows: 2x5@ 135, 155, 185, 205/ 1x20@ 155.
Yep. Build those twin pythons.
Of Course you found the pic…Who else would respond 
Tues/10/13
Warm: 8x25
Speed Sq/parallel box: 9x2/ 3x1@ 315
SQ to mid-pins: 4x1 up to 385
SQ to high-pins: 1@ 405, 435, 465, 485.
Close stance, full SQ: 3x6@ 225
Seat/upper back rows: 2x10/ 8x6 moving up.
Swiss ball Rev. hyper + Abs+ Back raise: 1x25 each.
Right shoulder, press and laterals: 8x15
Weds/10/14:
Cable Tri’s, Abs, face pulls: 2x15 each.
Cable chest: 4x6.
Inc. BE: 6x6
Floor press: 4x3/ 1@ 225, 245, 260, 275.
Close grip: 3x6@ 225
Low Inc. fly: 4x 10@ 30’s
DB curls: same as above
Tate press: same…
Some supersets in here, mostly just short breaks, and pushing hard.
Right side, cable chest stuff: 5x15
Friday
Shoulder pumps: 2x40
Bi’s and Tri’s pump: 2x40
OHP: 2x5/ 5x5@ 135
**alternated with-
Squats: 7x10@ 135, raised heel, slow decent.
Pain-full Calf: sets of 30, 20, 20
Bi’s drop set: 2x30
Tri’s: 3x10
Sat/10/17.
Some warm-ups.
DL, 6" blocks:
-8x3@ 315, EMOM
RDL: 6x6@ 225
**alternated with-
Bent rows: 6x3@ 225
DB pullovers: 3x15@ 30
Sunday:
Quad day turned into MaxEffort and Strenght-ish.
Misc. warms/ total body: 10+ sets of 15-25 reps.
Box Sq @ parallel: Many sets of 5’s and 3’s working up.
1@ 315, 355, 375, 395, 415, 425.
Closer stance: 6x6@ 315
I’m calling that a 25+ lbs. PR, on a parallel box. Looking back, I don’t see anything over 400 at that height.
Clearly getting stronger.
Cripp- felt pretty good, thanks.
Monday, after work:
90 mins, med. to hard labor in the yard.
Finished with some ‘Dirt Bag Carries’; starting off slow
Did the following, as 1 big circuit:
-Single shoulder carry: 100 steps @ 50lbs., both sides.
-Double shoulder carry: 100 @ 100lbs.
-Bear hug: 50 @ 100lbs, bags to slippery, still need work.
-Zercher: 100 @ 50lbs./ 100 steps @ 100lbs.
-Single shoulder-bucket carry: 50 steps @ 100lbs, both sides.
-Bear hug: 50 @ 100lbs, also slippery, not quite done.
That took maybe…10-12 mins. total? I’ll put a clock on it next time.
Good times,
Tues/10/20. Turned into a Pump Party.
Misc. upper: 8x15
Hams: 1x30/ 2x8, hard squeeze
Pec / Bi’s and Tri’s, activate crap: 6x6 for each
Chest fly: 3x15
All the above= slow, hard, super flexing reps.
Push Jerk/ presses: 6x3/ 6x1/ 3x5@ 135
Smith machine Sq: 3x15, hard and painful.
Smith RDL’s: 3x15, same as above.
Arms burning from the activation/pressing I did, especially after strongman stuff from Monday.
Thurs/10/22.
Warms:
Misc. 8x15
Abs and Rev. hypers: 2x20
Box SQ/ wide stance:
6x3, 4x2
3’s @ 225, 275, 295
2x3@ 315
Close stance, raised heal: 3x8/ 3x8@ 225, slow, pausing, painful.
G.M’s: 3x15@ 135
Abs and Glute raise: 2x20
Back extension: 1x30
Standing abs: 1x30
Sat/10/24
Upper warms: 8x25
Pec/Bi’s/Tri’s-cables: 4x6 hard flexing.
Floor press:
6x3 going up to…3@ 225, 240, 250, 260
JM press: 2x10@ 135.
Flat DB press, right side only : 4x15
Seat DB press: 15@ 20,30,40’s/ 30 @ 30’s
Sunday.
Walk to gym: 20mins + 15lbs @ 15 degrees.
Warms: 10x15 lower/ 5x15 upper
Sumo/wide stance w/ 2" band:
many sets of 3’s, then 2x1@ 225, 275.
12x1 @ 315, every 30 sec.
SQ/ close stance w/raised heel:
6@ 135, 135, 185, 225, 275, 275.
Curl machine: 4x10
Face pulls: 4x10
Sand bag carry (to truck): 4x 75 steps @ 50lbs…at 12 degrees 
12 degrees? I was complaining about 40 degrees for my sandbag work today. I am actually looking forward to doing them when it gets colder. Just for the crazy factor.
12 degrees is not normal for us at all…thankfully.
Just one of those nights.