11/29/16
Max effort lower
Sumo deadlift from 4.5" blocks
BBx20 135x5 225x5
Standing calf press
225x10 270x10 315x10
Ab wheel
+25# x 10
+35# x 10
+45# x 10
Quad extensions
3x20
Russian leg curls
3x10
12/1/16
Max effort upper
3 board press with chains
BBx50 95x15 135x5
185x1 225x1 + 120# chains
BBx5 135x5 155x1
175x1 195x1 205x1
225x1 230x1 245x1
250x1
Reverse grip pushdowns
10x10
Seated cable row
3x10
Standing EZ bar curls
3x8
Band lateral raise
MMx15x3
12/12/16
DE upper
Speed bench with bands
BBx50 95x15 135x5
CG Decline
135x40
JM press
95x20 115x20 135x20
DB row
110x6x6
V-Bar pushdowns
6x10
Standing DB press
3x10
Hammer curls
50s x 8 x 3
12/13/16
Max effort lower
Equipped box squats
BBx20 135x5 185x1
225x1
One arm rope pushdowns
3x20
Russian leg curls
3x10
Incline sit ups
3x20
12/15/16
Max effort upper
Reverse band 2 board press
all sets thumbs from smooth
BBx50 95x15 135x5
185x1 225x1 + reverse strong bands and 2 board
315x1 365x1 + reverse light bands
405x1 455x1 495x1 545x1
BB shrugs
225x5 315x5 405x5
495x5 495x4
DB bench
100s x 6 x 3
BB row
135x6 185x6x5
Weighted dips
45x6x2 90x6x3 45x6
One arm band pushdowns
Lx10x6
Band pull apart
Lx10x4
12/19/16
DE upper
Speed bench with bands
BBx50 95x15 135x5
CG incline
135x20x2
Dips
BWx20x3
Seated cable row
6x6
One arm rope pushdowns
3x20
12/21/16
Max effort lower
Reverse band deadlift from 2" blocks
BBx20 135x5 225x2
Sissy squats
1x5
25x5
35x5
45x10
Quad extensions
5x5
Incline sit ups
3x20
Russian leg curls
3x10
12/23/16
Max effort upper
Reverse band 3 board press
All sets thumbs from smooth
BBx50 95x15 135x5
185x1 225x1 + reverse strong bands & 3 board
315x1 365x1 405x1
455x1 475x1 485x1
Incline Tate press
60s x 6
65s x 6 x 5
CS DB row
65s x 6 70s x 6 75s x 6
80s x 6 x 3
DB kickback
3x10
Weighted dips
45x6 90x6x4 45x6
One arm rope pushdowns
3x20
12/27/16
Max effort lower
Zercher box squats with bands
BBx20 135x5 185x1 225x1
Quad extensions
5x5
Leg abductions/adductions
3x10
Standing calf press
225x10 275x10 315x10
Russian leg curls
3x10
Incline sit ups
3x20
12/30/16
Max effort upper
4 Board press with bands
all sets thumbs from smooth
BBx50 95x15 135x5
185x1 225x1
Incline Tate press
60s x 6 x 2 65s x 6 x 2
70s x 6 x 2
DB row
110x6x6
OH BB extension
65x10x2 95x10
Front raise
3x10
V-Bar pushdowns
6x10
Alternating DB curls
50s x 8 x 3
External rotations
1x50
Internal rotation
3x10
1/3/17
Max effort lower
Deadlift from 4" blocks
BBx20 135x5 225x2
Leg press
2 plates x 5, 4 plates x 5
6 plates x 5,
No rest between sets: 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 10 plates x 5
9 plates x 5, 8 plates x 5
One arm band pushdowns
Mini band x 50 x 2
Ab wheel
3x20
Poor mans reverse hyper
3x10
Russian leg curls
3x10
1/6/17
Max effort upper
5 Board press
all sets thumbs from smooth
BBx50 95x15 135x5
BB shrugs
225x5 315x5 405x5
495x5 455x8 405x10
315x20
CSBB row
135x6 155x6 185x6
205x6 225x6 205x6
Weighted dips
45x6x2 90x6x3 45x10
Pushdowns
7x10
Straight bar curls
85x8 95x8x2
1/16/17
DE upper
CG hanging plate bench
hanging from mini bands: 95x30x3
OH BB extension
65x10 85x10 95x10
DB row
110s x 6 x 6
Pushdowns
6x10
Hammer curls
50s x 8 x 3
1/18/17
Max effort lower
Equipped deadlift from 4" blocks
BBx20 135x5 225x2
Quad extensions
10x5
Russian leg curls
3x10
1/20/17
Max effort upper
Reverse band 2 board press
BBx50 95x15 135x5
185x1 225x1 + reverse strong and light bands
315x1 365x1 405x1
455x1 495x1 515x1
545x1 475x5
BB shrugs
225x5 315x5 405x5
Yates rows
135x5 225x5 245x5x3
Incline Tate press
50s x10 60s x 10 x 2
Weighted dips
45x6 90x6x2 45x6x3
Reverse grip pushdowns
3x10
Pushdowns
3x10
Cable curls
3x8
1/23/17
Light bench
CG Hanging plate bench
95x30x3
OHBB extension
65x10 85x10 95x10 95x10
BB curls
95x8x3
DB pullover
70x8 80x8 90x8
Dips
3x20
Reverse grip pushdowns
3x10
Pushdowns
3x10
External/internal rotation
Elbow up 3x10
1/25/17
Max effort lower
Reverse band box squats
BBx10 95x5 135x5 185x1
225x1 +reverse strong bands
315x1 365x1 405x1 455x1
495x1 545x1 475x3
Leg press
2 plates x 5, 4 plates x 5
6 plates x 5, 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 10 plates x 5
9 plates x 5, 8 plates x 5
Russian leg curls
3x10
Incline sit ups
3x20
1/27/17
Max effort upper
Reverse band 3 board press
BBx50 95x15 135x5
185x1 225x1
BB shrugs
225x5 315x5 405x1
495x5 455x5 405x10
Incline Tate press
50s x 8
60s x 8
65s x 8
CSDB row
80s x 10 x 3
EZ bar curls
3x8
Reverse grip pushdowns
3x10
Pushdowns
3x10
External & internal rotation elbow high
3x10 / 3x10
2/1/17
Max effort lower
Rack pulls from 6" blocks
BBx20
Leg press
2 plates x 5, 4 plates x 5
6 plates x 5, 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 12 plates x 5
10 plates x 5, 9 plates x 5,
8 plates x 5
Pulldown abs
3x10
Russian leg curls
3x10
2/3/17
Max effort upper
2 board press with bands
Worked up to 275x1
Speed bench with bands
Shrugs
225x5 315x5 405x5
495x5 455x5 405x10 315x20
Incline Tate press
3x10
One arm DB clean and press
50/55/60/65x1
DB pullover
3x10
Pushdowns
6x10
2/8/17
Max effort lower
Box squats with chains
Leg press
2 plates x 5, 4 plates x 5
6 plates x 5, 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 12 plates x 5
11 plates x 5, 10 plates x 5,
9 plates x 5
Ab wheel
Russian leg curls
3x10
2/10/17
Max effort upper
3 board press with chains
Weighted dips
BBx10 45x3 90x3
100x3 110x3 100x3
90x3 45x6
Speed bench with bands
Decline DB pullover
70x8 90x8x3
Reverse grip pushdowns
3x10
Elbows out pushdowns
3x10
Pushdowns
3x10
Cable rope hammer curls
3x8
Bench neck bridge holds
20s x 3 sets
2/15/17
Max effort lower
Leg press
(All sets 30 sec rest between)
10 plates x 5 x 6
Back extension holding barbell
(All sets 30 sec rest between)
135x5x5
Pulldown abs
(All sets 60 sec rest between)
3x10
Russian leg curls
(All sets 30 sec rest between)
3x10
2/27/17
Seated OH Pin Press
BBx30 95x10 115x10 135x10
155x10 185x5
Reverse files
10x20x3
One arm rope pushdowns
3x20
3/1/17
Max effort lower
Equipped low box squats
BBx10 135x5 185x1 225x1
Russian leg curls
3x10
Incline situps
3x20
3/3/17
Max effort upper
Reverse band 2 board press
BBx50 95x15 135x5 185x1 225x1
Speed bench with bands
135 + doubled mini bands x 3 x 9
Weighted dips
45x6 90x6x5
CS DB shrugs
70s x 10 x 3
CSR machine
180/200/210x8
Reverse grip pushdowns
3x10
Pushdowns
3x10
DB hammer curls
50s x 8 x 3
3/6/17
Seated OH press
BBx50 95x5 115x5
135x5 155x5 185x5
Weighted dips
45x10x3
Seated cable rows
3x10
3/8/17
Max effort lower
Reverse band 4" block deadlift
Leg press
8 /9/10/11/12/12/12/10 plates x 5
Russian leg curls
3x10
Incline situps
3x20
3/10/17
Max effort upper
3 board reverse band press
BBx50 95x15 135x5 185x1 225x1
Weighted dips
45x6 90x6x6 135x3
Super set: BB curls / OH BB extension
65x8x3 / 65x8x3
85x8x3 / 85x8x3
95x8x3 / 95x8x3
BB shrugs
225x30x3
Ring pull ups
3x8
Seated cable rows
3x10
Standing BB wrist curls
95x10x3
3/15/17
Max effort lower
Low box band squats
Leg press
6 plates x 20×3
Incline situps
3x20
Russian leg curls
3x10
3/22/17
Max effort lower
2" block deadlift with chains
+120# chains
135x1 225x1 315x1
405x1 425x1
Leg press
8 /9/10/11/12/12/12/12 plates x 5
Incline situps
3x20
Russian leg curls
3x10
3/24/17
Max effort upper
2 board press with bands & chains
BBx50 95x15 135x5
OH rack lockout
135x5 225x5 245x5 275x5 295x5
325x5 365x1
Weighted dips
45x6 90x6x2
One arm band pushdowns
MMx30x3
3/25/17 (AM)
Weighted dips
45x6 90x6x3
Ring pullups
3x8
Seated cable rows
3x10
Reverse grip pushdowns
3x10
Pushdowns
3x10
3/29/17
Max effort lower
Zercher Low Box Squats
135/185/225/245/275/295/315
335/365x1
45 degree back extension holding BB
135x5x5
Ab wheel
25x10
35x10
45x10
Quad extensions
5x5
Russian leg curls
3x10
4/12/17
Max effort lower
Zercher Low Box Squats
135/185/225/245/275/295/315
335/365x1
45 degree back extension holding BB
135x5x5
Ab wheel
25x10
35x10
45x10
Quad extensions
5x5
Russian leg curls
3x10
4/14/17
Max effort upper
Reverse band 2 board press
BBx50 95x15 135x5 185x1 225x1 + reverse strong bands & 2 board
315x1 365x1 405x1 + reverse light bands
405x1 455x1 495x1 545x1 475x5
OH BB extension
95x8x3
Incline Tate press
50s x 8 60s x 8 65s x 8
CS DB rows
70s x 8 x 3
CSR machine
180/200/220x8
Seated cable row
3x10
4/19/17
Max effort lower
Reverse band low box squats
BBx20 135x5 185x5 225x5
Hack Squats
90x8x3 180x3 270x2
Russian leg curls
55 total reps
Incline sit ups
3x20
4/21/17
Max effort upper
Reverse band 3 board press
BBx50 95x15 135x5 185x1 225x1
+Reverse strong bands & 3 board
315x1 365x1 405x1 455x1 495x1 475x5
OH EZ bar extension
75x10 95x8x2
DB row
110x8x3
Incline Tate press
50s x 8 60s x 8 65s x 8
CG pull ups
3x10
4/26/17
Max effort lower
Band deadlift from 2" blocks
BBx20 + doubled mini bands 135x2 225x1
315x1 405x1 455x1 475x1
Hack squat
5x5
Standing pulldown abs
3x10
Russian leg curls
1/2/3/4/5/6/7/8/9/10 x 1
4/28/17
Max effort upper
2 board press with bands
BBx50 95x15 135x5 185x1 225x1
OH hammer bar extensions
85x8x8
CG pull ups
BWx8x8
One arm band pushdowns
MMx75
5/1/17
Bench assistance
Band hanging plate bench
95x30x3 (mini bands)
OH BB extension
95x8x3
DB row
110x8x2 110x10
JM Press
95x10 115x10 135x10
BB curls
95x8x3