Legs Power (Quad Focus)

Weight: 181.4

Squat: ( 5/3/1 protocol )
245 x 3
275 x 3 felt really light and strong.
295 x 5 great depth. Good set. Felt strong.

Deadlift: ( 5/3/1 protocol )
275 x 3 beltless
335 x 3 beltless easy set.
355 x 5 felt good and strong. Focus on keeping back neutral and driving hard.

Pause squats: ( light, get used to being in the hole and exploding out):
205 x 5 shoulder width foot placement
205 x 5
205 x 5
205 x 5
205 x 5
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Last few sets were tough towards the end

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

Sent from my iPhone

Pull Power

Weight 181.4

Pendlay row: 3x5-8
195 x 7
195 x 7 tough last few. Good weight for today.
195 x 6
All sets explosive out of bottom. (Tee hee...explosive out of bottom)
Keep this weight one more week then move to 205.

Weighted Pull ups: 3x5-8
BW + 45 x 6 neutral grip. Good set
BW + 45 x 5 neutral grip. Feels better on shoulder
BW + 45 x 6 good sets. Felt strong.
BW x 15 (8+7)

Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 6
190 x 6

DB Curl: 3x5-8
40 x 8
40 x 8
40 x 8

Sent from my iPhone

Push Power

Weight: 181.2

Warmup: 60 x 10

Incline DB Bench Press: 3x3-5
100 x 7 strong set. No spotter
100 x 6 good set. No spotter
100 x 5 Very little shoulder pain. Just shy of lockout on #6 good set.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
205 x 8 felt good on shoulder
225 x 6 strong set
205 x 6 failed on 7. Good set.

Standing Single Arm Military DB press: 3x3-5
55 x 8 r/ arm l/ arm 7
50 x 8/7 perfect form. Nice and controlled.
45 x 8 felt light and controlled. Just hit 8.
Bonus
45 x 9 each. Hard # 9s

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

Sent from my iPhone

Legs Power (Hamstring Focus)

Weight: 180.2

Squat: ( 5/3/1 protocol ) 
245 x 3 
275 x 3 
295 x 5 good set. Very deep. 

Deadlift: ( 5/3/1 protocol ) 
275 x 3 
335 x 3 
355 x 4 

Deficit deadlifts OR Block Pulls: 3x5 
(Romanian Deadlifts) 
255 x 5 
255 x 5 great weight. Form perfect. 5 tough. 
255 x 5 perfect 

Hamstring Curl: 3x5-8 (both pins in #2) 
130 x 8 
130 x 8 
130 x 7 good weight 

Barbell rollouts: 3x8 
BW x 10 x 3 
All the way down, nose to ground. Do this a few weeks and then try from feet. 

Sent from my iPhone

Push Hyper

Weight: 180.2

Flat DB fly OR Cable fly: 3 x 8 -12
90 x 10
90 x 9
90 x 8
Bonus : 85 x 6
70 x 8

Incline BB press: 3x8-12
175 x 8 easy set
185 x 9 tough #9
185 x 7

Cable Flys
60 x 8
60 x 8
60 x 8
Give full stretch

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 9
80 x 7

Pressdown: 3x8-12
65 x 10
65 x 9
65 x 8

Sent from my iPhone

Legs Power (Quad Focus)

Weight: 179.8

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 great depth. Good set. Felt strong.

Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
345 x 5 felt good and strong. Focus on keeping back neutral and driving hard.

Pause squats: ( light, get used to being in the hole and exploding out):
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

Sent from my iPhone

Pull Power

Weight 181.2

Pendlay row: 3x5-8
195 x 7
195 x 7 tough last few. Good weight for today.
195 x 6
All sets explosive out of bottom. (Tee hee...explosive out of bottom)
Keep this weight one more week then move to 205.

Weighted Pull ups: 3x5-8
BW + 35 x 6 neutral grip
BW + 35 x 6 neutral grip. Feels better on shoulder
BW + 35 x 6 good sets. Felt strong.
One more week and move to 45
BW x 15 (8+7)

Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 6
190 x 6

DB Curl: 3x5-8
40 x 8
40 x 8
40 x 7

Push Power

Weight: 183

Warmup: 60 x 10

Incline DB Bench Press: 3x3-5
100 x 6 strong set
100 x 6
100 x 5 Very little shoulder pain. Made sure I had help getting weight out of pocket.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 6 strong set
225 x 6 failed on 7. Good set.

Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Felt really light today.
45 x 10 good.
Bonus
50 x 8 each. Could have done 55 I think. Move all sets to 50 next week.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

Sent from my iPhone

Legs Power (Hamstring Focus)

Weight: 183

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 good set.
Used belt this time. Not sure if I like it or not, but seems to help with low back pain. Weight felt light, but belt really restricted deep breathing.

Deadlift: ( 5/3/1 protocol )
255 x 5 easy peasy
315 x 5
355 x 3 too much too soon. Knee not fully engaging forcing more of an RDL.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
255 x 5 great weight. Yuck.
255 x 5 perfect
Good weight.

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Sent from my iPhone

Pull Hyper

Weight: 180

DB row: 3x8-12
100 x 8
100 x 9
100 x 8
Dropped a few reps, but it was expected. Focusing on maximal contraction at top of movement. Elbow low and pull high.

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 10
BW x 8
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

DB curl: 3x8-12
40 x 10
40 x 8
40 x 8

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!

Sent from my iPhone

Push Hyper

Weight: 180.6

Flat DB fly OR Cable fly: 3x8-12
90 x 10
90 x 8
85 x 8 down a few reps from last week (11)
Bonus : 85 x 6

Incline BB press: 3x8-12
175 x 8
185 x 8
185 x 8 tough! Good set.

Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7

Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.

Sent from my iPhone

Leg Power( Quad Focus- 1RM)

Weight: 181

Squat: ( 5/3/1 protocol )
225 x 5
265 x 3
315 x 2 could have pushed for three, but opted out. Strong set.

Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
385 x 1 felt awesome. Went right up but stopped at one to establish new numbers for next week. I'll be back at four plates next cycle.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 6 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Shoulder rehab cable work

Sent from my iPhone

Pull Power

Weight 178.4

Pendlay row: 3x5-8
195 x 6
195 x 6 tough last few. Good weight for today.
195 x 6
All sets explosive out of bottom. (Tee hee...explosive out of bottom)

Weighted Pull ups: 3x5-8
BW + 35 x 5 neutral grip
BW + 35 x 6 neutral grip. Feels better on shoulder
BW + 35 x 6 good sets. Felt strong.
BW x 15 (8+7)

Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 6
190 x 5

Incline Bench DB Curl: 3x5-8
30 x 8
30 x 8
30 x 8
One more week then go to 35.

Push Power

Weight: 180.4

Warmup: 60 x 10

Incline DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 6
100 x 5 Very little shoulder pain. Made sure I had help getting weight out of pocket.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 5
205 x 5 great set. 5 tough

Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.

Go to 50 next week.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

Sent from my iPhone

Legs Power (Hamstring Focus)

Weight: 180.8

Squat: ( 5/3/1 protocol )
245 x 3
275 x 3
295 x 5 good set. Very deep.

Deadlift: ( 5/3/1 protocol )
275 x 3
335 x 3
355 x 4

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect
Maybe go up 10 pounds next time.

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Sent from my iPhone

Pull Hyper

Weight: 180.6

DB row: 3x8-12
100 x 10 each
100 x 10 tough on left
100 x 10/8 on left

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 9
BW x 8
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

DB curl: 3x8-12
40 x 10
40 x 8
40 x 8

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!

Push Hyper

Weight: 180.6

Flat DB fly OR Cable fly: 3x8-12
90 x 10
90 x 8
85 x 11
Bonus : 85 x 6

Incline BB press: 3x8-12
175 x 8
185 x 8
185 x 8 tough! Good set.

Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7

Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.

Sent from my iPhone

Legs Power (Quad Focus)

Weight: 180.4

Squat: ( 5/3/1 protocol )
245 x 3 feels super light
275 x 3
295 x 5 awesome set

Deadlift: ( 5/3/1 protocol )
275 x 3
335 x 3 strong set
355 x 5. Great set. Keep legs and glutes engaged.

Pause squats: ( light, get used to being in the hole and exploding out):
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

Pull Power

Weight 182.2

Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 9 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels

Pendlay row: 3x5-8
195 x 6
195 x 6 tough last few. Good weight for today.
195 x 6

Mid row: 3x5-8
190 x 6 super strict. Really engaged back. Great set.
190 x 5
190 x 5

Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7

Sent from my iPhone

Sent from my iPhone

Push Power

Weight: 180.4

Warmup: 60 x 8

(Subbed exercises for fixed movements. Bursitis on fire.)

Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 7solid 5 had a little help.
100 x 6 failed on 5. Strong set. Very little shoulder pain. Made sure I had help getting weight out of pocket.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 6 strong
205 x 5 great set. Had spotter help

Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

Legs Power (Hamstring Focus)

Weight: 183

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 good set.

Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
345 x 5 tough last few. Make sure to engage hips and quads

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 7 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Sent from my iPhone

Pull Hyper

Weight: 180.2

DB row: 3x8-12
100 x 10 each
100 x 10 tough on left
100 x 10/8 on left

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 9
BW x 8
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

EZ BB curl: 3x8-12
40 to bar x 12, x 11, x 10 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 9
20 x 8
20 x 9
Tough!

Sent from my iPhone

Push Hyper

Weight: 180

Flat DB fly OR Cable fly: 3x8-12
85 x 12
85 x 11
85 x 11
Bonus : 85 x 7
Try 90 next week. Find spotter to spare shoulder on load

Incline BB press: 3x8-12
175 x 8
175 x 10
175 x
Up top set to 185 next week. Work sets at 165

Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7

Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.

Sent from my iPhone

Legs Power (Quad focus)

Weight: 184

Squat: ( 5/3/1 protocol )
225 x 5
255 x 5
275 x 6 strong set

Deadlift: ( 5/3/1 protocol )
255 x 5
315 x 5
355 x 3 drop to 345 for this set next time.

Pause squats: ( light, get used to being in the hole and exploding out):
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Add 10 pounds next week.

Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

Sent from my iPhone

Pull Power

Weight 181.4

Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 10 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels

Pendlay row: 3x5-8
185 x 8
185 x 7 tough last few. Good weight for today.
185 x 7

Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
180 x 6 strict pulls (hung 10# plate)
180 x 7 strong set
Good weight for another week or so

Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7

Sent from my iPhone

Push Power

Weight: 180.4

Warmup: 60 x 8

(Subbed exercises for fixed movements. Bursitis on fire.)

Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 6 strong set
100 x 5 solid 5 had a little help.
100 x 4 failed on 5. No spotter or I could have eked it out. Strong set. Very little shoulder pain. Made sure I had help getting weight out of pocket.

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
185 x 8 felt good on shoulder
205 x 5 strong
205 x great set. Had spotter help

Standing Single Arm Military DB press: 3x3-5
45 x 8 each arm
45 x 8 perfect form. Nice and controlled. Barely got out 8s
45 x 8 good. 8 a challenge. Didn't lock out on 8 with left.
Take this SUPER easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.

Sent from my iPhone

Legs Power (Hamstring Focus- 1RM)

Weight: 181

Squat: ( 5/3/1 protocol )
225 x 5
265 x 3
315 x 2 could have pushed for three, but opted out. Strong set.

Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
385 x 1 felt awesome. Went right up but stopped at one to establish new numbers for next week. I'll be back at four plates next cycle.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect

Hamstring Curl: 3x5-8 (both pins in #2)
130 x 8
130 x 8
130 x 6 good weight

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Shoulder rehab cable work

Sent from my iPhone

Pull Hyper

Weight: 180.6

DB row: 3x8-12
100 x 10 each
100 x 9
100 x 10 tough last few.

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 8
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

EZ BB curl: 3x8-12
40 to bar x 12, x 10, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 9
Tough!

Sent from my iPhone

Push Hyper

Weight: 180.6

Flat DB fly OR Cable fly: 3x8-12
85 x 10
85 x 9 strong set
85 x 8 tough 8
Bonus : 75 x 7
Try 90 next week. Find spotter to spare shoulder on load

Incline BB press: 3x8-12
165 x 9
165 x 8
165 x
Up top set to 185 next week. Work sets at 165

Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7

Side raise: 3x8-12
20 x 12
20 x 12
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 11
80 x 7
80 x 7

Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.

Sent from my iPhone

Sent from my iPhone

Legs Power (Quad Focus)

Weight: 180.8

Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4 good set

Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3 felt strong and easy
345 x 5 strong set

Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.

Hip Adductor
30 x 8 x 3 Easy weight, but I shake at the end of the contraction. Ease into it.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3x 10 x 3 positions
175

Pull Power

Weight 181.2

Weighted Pull ups: 3x5-8
BW x 10 neutral grip
BW x 10 neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels

Pendlay row: 3x5-8
185 x 8
185 x 7 tough last few. Good weight for today.
185 x 7

Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
180 x 6 strict pulls (hung 10# plate)
180 x 7 strong set
Good weight for another week or so

Incline Bench DB Curl: 3x5-8
30 x 8
30 x 7 stopped dead on 8. Fried.
30 x 7

Sent from my iPhone

Push Power

Weight: 179.8

Warmup: 60 x 8

(Subbed exercises for fixed movements. Bursitis on fire.)

Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 5 strong set (150 x 8)
95 x 5 solid 5 had a little help. Good set though (150 x 8)
95 x 5 failed on 6 (170 x 5)
(170 x 4)
(Shoulder really hurting if motion path isn't precise)

BB incline press: 3x5-8 (seat set about halfway up)
Warmup
155 x 8 felt good on shoulder
185 x 8 had more in the tank
205 x great set. Had spotter help

Standing Single Arm Military DB press: 3x3-5
40 x 8 each arm
40 x 8 perfect form. Nice and controlled.
40 x 8 good. 8 a challenge.
Take this SUPER easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7 tough set. Sticking about 3/4 up.
Sent from my iPhone

Sent from my iPhone

Legs Power (Hamstring Focus)

Weight: 181

Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4 good set

Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
345 x 3 tough last rep.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
245 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect

Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 8 tough! Maybe up weight 5# next time

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Shoulder rehab cable work

Sent from my iPhone

Pull Hyper

Weight: 180.6

DB row: 3x8-12
100 x 10 each
100 x 9
100 x 10 tough last few. Great set

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 8
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

EZ BB curl: 3x8-12
40 to bar x 12, x 10, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as long as form stayed strict.

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 9
Tough!

Sent from my iPhone

Push Hyper

Weight: 180.6

Flat DB fly OR Cable fly: 3x8-12
85 x 10
85 x 6 tank empty! Feel a little weak from being sick. Try this weight again for all sets next week.
75 x 9
Bonus : 75 x 6

Incline BB press: 3x8-12
185 x 6
155 x 8
155 x 8

Seated DB press: 3x8-12
40 x 9 form perfect. Butt back in chair, no arch. Shoulder ok.
40 x 8
40 x 7

Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
80 x 9
80 x 7
80 x 6 tough last one

Pressdown: 3x8-12
65 x 8
65 x 8
65 x 8 ouch. Tough sets.

Sent from my iPhone

Legs Power (Quad Focus)

Weight: 179.6

Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5 good set. 5 feeling tough

Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 good set. Still feel a but weak from being sick
325 x 5 short breaks after 3

Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3x 10 x 3 positions
175

Pull Power

Weight 181.6

Weighted Pull ups: 3x5-8
BW x 8 feel strong, but rear delt on fire
BW x 10 moved to neutral grip. Feels better on shoulder
BW x 11
Right rear delt still hurts a bit. Maybe add a little weight next time and see how it feels

Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7

Mid row: 3x5-8
170 x 8 super strict. Really engaged back. Great set.
170 x 8 strict pulls
170 x 7 strong set
Good weight for another week or so

BB Curl: 3x5-8
75 x 8
75 x 10 nice set
75 x 9
Next week do first set at 85

Sent from my iPhone

Push Power

Weight: 182.6

Warmup: 60 x 8

(Subbed exercises for fixed movements. Bursitis on fire.)

Flat DB Bench Press: 3x3-5
(Chest Press Machine- both pins in #1)
100 x 5 strong set (150 x 6)
95 x 5 solid 5 had a little help. Good set though (150 x 8)
95 x 5 failed on 6 (170 x 5)
(Shoulder really hurting if motion path isn't precise)

BB incline press: 3x5-8
Warmup
145 x 8 felt good on shoulder
145 x 9
155 x 8 had more in the tank
195 x 7 great set. Had spotter help on 8, but it was ugly. No shoulder pain.

Standing Military DB press: 3x3-5
30 x 8
40 x 8
40 x 8
Take this SUPER easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7
Sent from my iPhone

Legs Power (Hamstring Focus)

Weight: 184

Squat: ( 5/3/1 protocol )
225 x 5
245 x 5
265 x 5
Felt strong today. Up weight next time.

Deadlift: ( 5/3/1 protocol )
245 x 5
285 x 5 strong set
325 x 5 short breather between 4 & 5. Strong set though.

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
245 x 5 great weight. Form perfect. 5 tough.
245 x 5 perfect

Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Shoulder rehab cable work

Sent from my iPhone

Pull Hyper

Weight: 181.8

DB row: 3x8-12
100 x 9 each
100 x 9
100 x 10 tough last few. Great set

Pull-ups: 3x8-12
BW x 10 neutral grip. Rear Delt hurting
BW x 8
BW x 7
Wow. Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12

EZ BB curl: 3x8-12
40 to bar x 12, x 11, x 8 good weight for now.
Dropped weight a bit. Shoulder acting up, but the set felt pretty good as Lin as form stayed strict.

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 8
20 x 9
20 x 8
Tough!

Sent from my iPhone

Push Hyper

Weight: 183.4
NOTE: substituted chest exercises for fixed movements. Bursitis on fire today.

Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 7

Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10

Seated DB press: 3x8-12

40 x 12
40 x 11
40 x 10

Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one

Pressdown: 3x8-12
65 x 9
57.5 x 10
57.5 x 10

Sent from my iPhone

Legs Power

Weight: 182.6

Squat: ( 5/3/1 protocol )
225 x 3
255 x 3
285 x 4

Deadlift: ( 5/3/1 protocol )
275 x 3
315 x 3
350 x 3

Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3x 10 x 3 positions
175

Sent from my iPhone

Sent from my iPhone

Pull Power

Weight 182.6

Weighted Pull ups: 3x5-8
BW x 8
BW x 8
BW x 8
Right rear delt still hurts

Pendlay row: 3x5-8
175 x 8
175 x 8 tough last few. Good weight for today.
175 x 7

Mid row: 3x5-8
170 x 8 super strict
170 x 6 strict pulls
170 x 6 strong set
Good weight for another week or so

BB Curl: 3x5-8
75 x 8
75 x 8 nice set
75 x 8
Next week do first set at 85

Sent from my iPhone

Push Power

Weight: 183.8

Warmup: 60 x 8

Flat DB Bench Press: 3x3-5
100 x 5 strong set
95 x 5 solid 5 had a little help. Good set though
95 x 5 failed on 6

DB incline press: 3x5-8
80 x 7
80 x 7 tough last rep
80 x 6 great set

Standing Military press: 3x3-5
95 x 6
105 x 4
105 x 3
Take this easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
155 x 6
155 x 7

Legs Power/Assistance

Weight: 182

Squat: ( 5/3/1 protocol )
225 x 3
245 x 3
275 x 3
Felt strong today

Deadlift: ( 5/3/1 protocol )
255 x 3
295 x 3
335 x 3 not sure why this still feels so heavy

Deficit deadlifts OR Block Pulls: 3x5
(Romanian Deadlifts)
225 x 5
225 x 5
225 x 5
Pretty good weight. Go to 245 next week

Hamstring Curl: 3x5-8 (both pins in #2)
120 x 8
120 x 8
120 x 6 tough!!!

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.

Pull Hyper

Weight: 182.6

DB row: 3x8-12
100 x 10 each
100 x 9
100 x tough last few.

Pull-ups: 3x8-12
BW x 12
BW x 9
BW x 7
Wow. Feel really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12

EZ BB curl: 3x8-12
50 to bar x 12, x 9, x 8

EZ Preacher Curls: 3x8-12 ( per arm)
20 on bar x 10
20 x 9
20 x 8
Tough!

Sent from my iPhone

Push Hyper

Weight: 182.2

Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 7

Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10

Seated DB press: 3x8-12

40 x 12
40 x 11
40 x 10

Side raise: 3x8-12
25 x 10
25 x 10
20 x 10
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one

Pressdown: 3x8-12
65 x 9
57.5 x 10
57.5 x 10

Sent from my iPhone

Legs Power

Weight: 181.8

Squat: ( 5/3/1 protocol )
225 x 3
245 x 3
270 x 3
Felt strong today

Deadlift: ( 5/3/1 protocol )
255 x 3
295 x 3
335 x 3 not sure why this still feels so heavy to me. Almost 100 pounds less than my previous PR.

Pause squats: ( light, get used to being in the hole and exploding out): 185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow.

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3x 10 x 3 positions
175

Sent from my iPhone

HIIT

Weight 182.2

Bike #3, seat at 7

Resistance 10

Total Time:18:30
Total Distance: 4.2
Including warm up and cool down

5 min warmup
10 intervals for 10 sec with 60 sec rest pedaling
3 min cool down

Sent from my iPhone

Push Power

Weight 182.6

Weighted Pull ups: 3x5-8
BW x 8
BW x 8
BW x 8
Weighted at first, but rear delt feels a little sore.

Pendlay row: 3x5-8
155 x 8
175 x 7 form strict no bouncing. Could have done a few more if I bounced a bit. Good weight for today.
175 x 7

Mid row: 3x5-8
170 x 7 super strict
170 x 6 strict pulls
170 x 7 strong set

BB Curl: 3x5-8
75 x 8
75 x 8 nice set
75 x 8
Next week do first set at 85


Sent from my iPhone

Push Power

Weight: 181.6

Warmup: 60 x 8

Flat DB Bench Press: 3x3-5
95 x 6 strong set
95 x 4
95 x 4 fought for that last one
Increase to 100 top set next time. Find a spotter to help get out of the hole on first rep.

DB incline press: 3x5-8
80 x 8
80 x 6
80 x 5

Standing Military press: 3x3-5
95 x 6
105 x 5
105 x 3
Take this easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
135 x 8
135 x 8

Sent from my iPhone

Legs Power/Assistance

Weight: 181.4

Squat ( 5/3/1 protocol )
195 x 5
225 x 5
255 x 5

Deadlift ( 5/3/1 protocol )
235 x 5
275 x 5
315 x 5

Deficit deadlifts OR Block Pulls: 3x5
275 x 5
275 x 5
275 x 5
Pretty good weight. A bit if strain in lower back. Keep it super strict.

Hamstring Curl: 3x5-8
115 x 8
115 x 8
115 x 8
Good weight. Last rep tough on all sets. Go up next week.

Barbell rollouts: 3x8
BW x 10 x 3
All the way down, nose to ground. Do this a few weeks and then try from feet.


Sent from my iPhone

Pull Hyper

DB row: 3x8-12
80 x 12 each
90 x 12
90 x 12 tough last few. Mainly grip failure though.
Go to 100 next week, but bring straps

Pull-ups: 3x8-12
BW x 10
BW x 8
BW x 7
Wow. Feel really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12

EZ BB curl: 3x8-12
50 to bar x 12, x 9, x 8

Seated Incline DB curls: 3x8-12 ( per arm)
30 x 10
25 x 11
25 x 11

Sent from my iPhone

Push Hyper

Weight: 180.8 new digital scale
Gym scale: 186

Incline DB press: 3x8-12
85 x 11
85 x 8
85 x 8 struggle on 8

Flat DB fly OR Cable fly: 3x8-12
70 x 10
60 x 10
50 x 10

Seated DB press: 3x8-12
Holy crap! Last time I did these was with 75 pounds. I've been going down the rack and 45s are still heavy. Not sure if it's exhaustion from the sets I did earlier, but moly!
40 x 12
35 x 11
35 x 10
Incredible.

Side raise: 3x8-12
20 x 12
20 x 12
20 x 12
Last few reps tough on last 2 sets

Scott Overhead Extension: 3x8-12
65 x 12
80 x 8
80 x 8 tough last one

Pressdown: 3x8-12
65 x 9
57.5 x 10
57.5 x 10


Sent from my iPhone

Legs Power

Weight: 185.8

Squat: ( 5/3/1 protocol )
195 x 5
225 x 5
255 x 5

Deadlift: ( 5/3/1 protocol )
235 x 5
275 x 5
315 x 5

Pause squats: ( light, get used to being in the hole and exploding out): 225x3
185 x 3
185 x 3
185 x 3
185 x 3
( 5 second pause )

Weighted plank: 3x45 seconds

Seated calf raise: 3x 10 x 3 positions
175

Sent from my iPhone

Pull Power

Weight 185.8

Weighted Pull ups: 3x5-8
BW+25 x 6
BW+25 x 5
BW+25 x 5

Pendlay row: 3x5-8
135 x 8
155 x 8
155 x 8

Mid row: 3x5-8
170 x 8 a little momentum on the final pulls
170 x 6 strict pulls
170 x 6

BB Curl: 3x5-8
75 x 8
75 x 7
75 x 7
Keep 75 another week or two

Sent from my iPhone

Push Power

Weight: 185.4

Warmup: 60 x 6

Flat DB Bench Press: 3x3-5
80 x 6
90 x 5
90 x 5
Increase to 95 and 100 next time

DB incline press: 3x5-8
90 x 5
85 x 5
80 x 6

Standing Military press: 3x3-5
85 x 5
95 x 5
105 x 3
Take this easy for a few weeks and keep form perfect.

CGBP: 2x5-8
Used BB- ease in
125 x 8
135 x 7



Sent from my iPhone

Squats

Weight: 183

BB Squat
Warm up 135 x 8, 225 x 6
275 x 5 strength went down quite a bit over the last several weeks. Build back up slowly and be smart. 315 x 6 is our previous benchmark.
245 x 6 not a bad set. Pretty strong
245 x 6

Bulgarian Squats
105 x 8 per leg tough weight but did all reps straight
105 x 8 per leg, right 5, 3
105 x 8 per leg, right 4, 4

Leg Press Burnout Hell (4 10# on each side- 15 reps, shed a plate from each side, repeat until empty)
Then immediately:
Single legs x 10 each leg empty rack

Seated Military Shoulder DB Press
50 x 12
60 x 12
70 x 8
Great set. Start at 70 next time and work to 80.

Scott OH Cable Presses
150 x 15
150+10 x 11
150+10 x 10

Cable Press Downs
150 x 10 x 3

Sent from my iPhone

Chest

Weight: 184

DB Incline press
Warm up (60, 70)
115 x 5
100 x 8
100 x 6

DB Flat Press
80 x 12
90 x 6
90 x 7

Ring Flys (press and fly supersets)
BW x 10 each
BW x 10 each (6+4)
BW x 10 each (7+3)

Wide Grip Cable Curls
120 x 12
130 x 15
130 x 8
120 x 5

Brachial Curls
50 x 12
50 x 15
60 x 12

Calf Raises
300 x 10 x 3 positions
300 x 10 x 3 positions
300 x 10 x 3 positions

DL

Weight: 183

Deadlift
Warm-up 135, 225, 315
385 x 3
345 x 5
345 x 4 (45 sec break between 3+4) still feeling legs from Friday, so reps are a bit low. Should hit 6 for each set next week.)

Romanian DL
225 x 7
225 x 8
225 x 8
Tough weight. Keep form perfect. Good set.

Weighted Chins
BW + 50 x 4
BW + 45 x 6 (3+2+1)
BW + 35 x 6 (4+2)
BW x 12 worn out.

Rear Delt DB Raises
20 x 12
25 x 12
25 x 12

Sent from my iPhone

Squats

Weight: 183 

BB Squat 
Warm up 135 x 8, 225 x 6 
315 x 3 one rep less than last week
275 x 5 felt strong 
275 x 6 tough #6. Knees started coming in a bit. Keep it strict. You've got 6 in you next time for both work sets. (This week you upped one in your work set and dropped one in in your top set. 

Bulgarian Squats 
110 x 8 per leg tough weight but did all reps straight 
110 x 8 per leg, right 5, 3 
110 x 8 per leg, right 4, 4 

Leg Press Burnout Hell (4 10# on each side- 15 reps, shed a plate from each side, repeat until empty)

Then immediately:

Single legs x 10 each leg empty rack

Seated Military Shoulder DB Press 
50 x 12 
60 x 12 
70 x 8

Great set. Start at 70 next time and work to 80. 

Scott OH Cable Presses 
150 x 15 
150+10 x 11 
150+10 x 10 

Cable Press Downs 
150 x 10 x 3

Chest

DB Incline press
Warm up (60, 70)
100 x 8
100 x 8
100 x 6

DB Flat Press
75 x 12
85 x 8
85 x 8

Ring Flys (press and fly supersets)
BW x 10 each
BW x 10 each (6+4)
BW x 10 each (7+3)

Wide Grip Cable Curls
120 x 12
130 x 15
130 x 8
120 x 5

Brachial Curls
50 x 12
50 x 15
60 x 12

Calf Raises
280 x 10 x 3 positions
300 x 10 x 3 positions
300 x 10 x 3 positions

Sent from my iPhone

Squats

Weight: 183

BB Squat
Warm up 135 x 8, 225 x 6
315 x 4 great set. 4 caused some blindness. :)
275 x 5 felt strong
275 x 5 tough #5. Knees started coming in a bit. Keep it strict. You've got 6 in you next time for both work sets.

Bulgarian Squats
100 x 8 per leg
100 x 8 per leg, right 5, 3
100 x 8 per leg, right 4, 4

Single Arm Shoulder DB Press
50 x 8 each
60 x 6 right, 5 left
50 x 8 each

Scott OH Cable Presses
150 x 15
150+10 x 11
150+10 x 10

Cable Press Downs
150 x 10 x 3

DL

Weight: 181.6

Deadlift
Warm-up 135, 225, 315
385 x 2
345 x 5
345 x 5 great set. tough #5

Romanian DL
165 x 8 x 3

Weighted Chins
BW + 45 x 6
BW + 45 x 6
BW + 45 x 6
BW x 13

Rear Delt DB Raises
20 x 12
25 x 10
25 x 11

Calf Raises
280 x 10 x 3 positions x 3

Squats

Weight: 181.4

BB Squat
Warm up 135 x 8, 225 x 6
295 x 5
265 x 6
265 x 6

Good set. Up top set to 315 and work set to 275

Bulgarian Squats
100 x 8 per leg
100 x 8 per leg, right 4, 4
100 x 8 per leg, right 4, 4

Scott Shoulder DB Press
40 x 8
50 x 8
60 x 6

Weighted Dips
BW+65 x 8
BW+55 x 8
BW+45 x 9
BW x 14

Cable Press Downs
150 x 12 x 3


Sent from my iPhone

Chest

Weight: 181.3

Incline DB
100 x 9
100 x 7
100 x 6

Flat DB Bench
75 x 8
75 x 6
75 x Didn't do this set. Wrist straining in left hand

Cable Cross-overs
60 x 8
60 x 8
60 x 7

Cable EZ Curls
110 x 14
110 x 12 (wide grip)
110 x 9 (wide grip)

Isolation Curl
40 x 8 per arm
40 x 6 per arm x 2

Brachial curls
50 x 13
60 x 12
60 x 8

Calf raises
280 x 10 x 3 x 3

DL Heavy

Weight: 183

Competition Stance from Floor 80% x 2 reps x 5 sets

335 x 2

335 x 2

335 x 2

365 x 1

385 x 1

Block Pulls 85% x 1-3 reps x 2 sets

355 x 3

355 x 3

2" Deficit Pulls 75% x 4-6 reps x 2 sets

315 x 6

315 x 

Weighted Pull-ups 

BW ＋35 x 5

BW + 35 x 5

BW + 35 x 4

Rear Delt Cable Pulls

60 x 16

60 x 12

60 x 8/50 x 6

iPhoneから送信

Squat Heavy

Weight: 181.6

Competition Stance Squats 80% x 2 reps x 5 sets

285 x 2

295 x 2 great set. Perfect control 

295 x 2

295 x 2

295 x 2 good weight. Last set a challenge. Below parallel. 

Front Squats  1-3 reps x 2 sets

205 x 3

205 x 3

Pause Squats (Pause in the hole) 70% x 4-6 reps x 2 sets

245 x 6 tough last two

245 x 6

Leg Curl/GHR 15 reps x 3 sets (west ham machine)

130 x 15

130 x 13

130 x 11

Military Press BB Standing

90 x 9 full ROM

90 x 8

90 x 8

Good weight for now. Take it easy on shoulders in lower position. 

Skull crushers 

85 x 12

85 x 10

85 x 8

Cable press downs

150 x15

150 x 12

150 x 12

150 x 10

iPhoneから送信

Chest- Heavy

Weight: 182

Incline DB
100 x 6
100 x 5
100 x 6

Good weight

Flat bench BB
205 x 3
205 x 3
205 x 3

Good weight. Tough reps. Good control. No 4th rep in any set.

Flat machine press
160 x 5
160 x 6
160 x 5

Cybex fly (arms on 5c)
40 x 15
60 x 9 great control
60 x

Lateral DB raises (single arm, isolated)
20 x 12 per arm
20 x 12 left arm lagging by a few reps
20 x 10 per

Straight arm bb curls
70 x 9
70 x 8
70 x 6

Supermans
40 x 20
45 x 16
50 x 10

Calf raises
220 x 10 x 3 in all three positions

Sent from my iPhone

iPhoneから送信

DL- Reps

Weight: 182

DL from Floor 70% x 8-12 reps x 2-3 sets

295 x 8 strong reps. Had 10-12 in me, but they would have been sloppier, and I still have two sets to do. 

295 x 8 same as above. Maybe 10 in me 

295 x 8. Strong straight through 

Block Pulls 75% x 6-8 reps x 2 sets

315 x 8 good weight 

315 x 9 good weight. Tough final

315 x 8 good set

2" Deficit Pulls 65% x 10-12 x 2-3

275 x 10

275 x 10

Hamstring curls

110 x 12

110 x 12 tough set

110 x 10

Pull-ups

BW x 8 x 3 very slow and controlled

Handstand push-ups 

BW x 10

BW x 30 sec

BW x 30 sec

BW x 30 sec

iPhoneから送信

Squat Reps

Weight: 183.3

Competition Stance Squats 70% x 8-12 reps x 2-3 sets

225 x 10

225 x 10 good set. Good breathing. 

225 x 11 good set. Perfect weight. Last few tough. 

Front Squats 65% (rounded down) x 6-8 reps x 2 sets

185 x 6 good weight

185 x 6 last two brutal. Good weight. 

Pause Squats (Pause in the hole) 65% x 10 x 2

205 x 8 tough set

205 x 8 holy crap. 

Tough sets. Keep weight a few weeks to 12 reps. 

Hamstring Curl 12 reps x 3 sets (east machine)

100 x 12 not a bad weight, but feeling strange clicks in knees. 

100 x 13

100 x 12

Good weight. Could probably go up to 110

BB Side Press 

45 x 5 per arm

45 x 3 

35 DB x 5

Standing BB Military Press

95 x 8

95 x 8

Tricep complexes (out of time so it was kind of thrown together

iPhoneから送信

Chest- Reps

Weight: 181

DB Incline

100 x 7
100 x 7
90 x 10

Flat BB Bench
165 x 8
165 x 8
165 x 7

DB Incline Close Grip
50 x 12
50 x 11
50 x 10 a little shoulder twinge

Cable Crossovers
60 x 10
60 x 9
60 x 10 very controlled on all sets. Slow and open all the way.

Bicep BB curls comp vs Jeremy
75 x 16 (J-12)
75 x 12 (J-12)
75 x 9 (J-8)

Calf Raises
220 x 10 x 3 (each

iPhoneから送信

DL - Explosive

Weight: 183.6

65% (255) x 12<20 sec (18.35)
70% (275) x 8 < 15 sec (12.10)
75% (305) x 6 < 10 sec (10.20)

70% rounded up (285) Block Pulls
285 x 6
285 x 5
285 x 5 fairly easy set

Deficit pulls 60%
265 x 8
265 x 8

Weighted Pull-ups
BW + 25 x 8 emphasis on speed broken set
BW + 25 x 8 broken
BW x 8 broken 6 + 2
BW x 12 chins (5 + 5 +2)

Rear Cable Delt
50 x 15
60 x 11 good set. Grip slipping.
60 x 12

Ab roller x 20

Sent from my iPhone
iPhoneから送信

Squat- Explosive

Competition Stance Squats 65% x 3 reps x 8 sets

225 x 3 x 8 good weight. Shortened rests through set. Focused on explosion out of the hole. 

Pause Squats (Pause in the hole) 60% x 8 reps x 2-3 sets

225 x 8 x 2 sets. Tough last set. 

Bulgarian Squats

90 x 8 x 3 Last set broken, but all others fairly strong

BB Military Press

110 x 12

135 x 15

175 x 9

165 x 10

Weighted Dips

BW + 65 x 8

BW + 55 x 9

BW + 45 x 9

BW x 15

Stationary Tricep Press

BW x 6

BW x 5

BW x 5

Sent from my iPhone

DL Heavy

Weight: 179

Competition Stance from Floor 80% x 2 reps x 5 sets

335 x 2

335 x 2

335 x 2

335 x 3 

335 x 5 tough set

Block Pulls 85% x 1-3 reps x 2 sets

355 x 3

355 x 3

2" Deficit Pulls 75% x 4-6 reps x 2 sets

315 x 6

315 x 

Weighted Pull-ups 

BW ＋35 x 5

BW + 35 x 5

BW + 35 x 4

Rear Delt Cable Pulls

60 x 16

60 x 12

60 x 8/50 x 6

ABS

Circuit x 2 sets

Ab roller superset with 15 reps each of v-ups, super mans, and Russian twists with 12# DB. Ab roller goes until partner finishes all three exercises

Sent from my iPhone

Squat- Heavy

Weight: 179.7

Competition Stance Squats 80% x 2 reps x 5 sets

285 x 2

285 x 2

285 x 2

285 x 2

285 x 2 good weight. Last two sets a challenge. Below parallel. 

Front Squats  1-3 reps x 2 sets

225 x 2

225 x 2

Pause Squats (Pause in the hole) 70% x 4-6 reps x 2 sets

245 x 6 tough last two

245 x 6

Leg Curl/GHR 15 reps x 3 sets (west ham machine)

130 x 15

130 x 15

130 x 11

Military Press BB

135 x 15

175 x 9

155 x 13

Skull crushers 

85 x 12

85 x 10

85 x 8

Cable press downs

150 x15

150 x 12

150 x 12

150 x 10

Chest- Explosive

Weight: 179.6

Warm-up

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

205 x 1

215 x 1

Close Grip DB 70% x 5 reps x 3 sets

85 x 7

85 x 6

85 x 6

Ring supersets (flys/press)

BW x 10 each

BW x 10

BW x 10 (7+3)

DB Rear Delt 

30 x 13

30 x 12

30 x 

Barbell Straight Wrist Curls

70 x 9

70 x 8

DB burnouts

30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops

Calf raises 

220 x 10 x 3 x 3 positions

Raise weight to 240 next week. 
Sent from my iPhone

DL- Reps

Weight: 179.5

DL from Floor 70% x 8-12 reps x 2-3 sets

295 x 8 strong reps. Had 10-12 in me, but they would have been sloppier, and I still have two sets to do. 

295 x 8 same as above. Maybe 10 in me 

295 x 8. Tough set. Short break between 4-5

Block Pulls 75% x 6-8 reps x 2 sets

315 x 8 good weight 

315 x 9 good weight. Tough final

315 x 8 good set

2" Deficit Pulls 65% x 10-12 x 2-3

275 x 10

275 x 10

Hamstring curls

110 x 12

110 x 12 tough set

110 x 10

Pull-ups

BW x 8 x 3 very slow and controlled

Handstand push-ups 

BW x 10

BW x 30 sec

BW x 30 sec

BW x 30 sec

Sent from my iPhone