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3/17-3/23 Hypertrophy

242

12:40pm-1:57pm
Zombie Squat 275 3-5-4
Goblet Squat 100 7-5-6
SLDL 250 8-8-8
Uni Hammer Leg Curl 75 8-9
Seated Calves 11-9

3/10-3/16 Hypertrophy

242

2:40pm-3:52pm
Front Squat 315 1 275 1
SLDL 225 3
Ham Curl 160 3
Seated Calves
Leg Raise BW 10

3/3-3/9 123

241 97

2:40pm-4:28pm
Squat 500 1-1-1 P 445 1
Pendlay Row 285 5-5-5
DB Incline 100 10-10-10
Hip Thrust 495 3 585 3-4
Lying Ham Curl 160 10-8

2/25-3/2 312

242

2:55pm-4:50pm
Squat 420 3-3-3-3-3-3
Pendlay Row 275 6-6-6
DB Incline 100 9-9-9
Uni Hip Thrust Machine 225 3-4-4
Lying Ham Curl 160

2/18-2/24 231

243

1:25pm-3:15pm
Squat 460 2-2-2-2-2
Deficit Pendlay Row 275 3-3 Reg 4
DB Incline 100 8-8-8
Hip Thrust Machine 405 3 495 3-5
Lying Ham Curl 130 10 145 10

2/11-2/17 Deload

246


11:27am-12:29pm
Sled Drag/Push 540 20 630 20 675 20
BW Squat 5-5-5
Dips 25 3 50 3 75 3 100 3

2/4-2/10 123

245

2:27pm-4:15pm
Squat 485 1-1-1-1
Pendlay Row 320 5-5-4
DB Larsen Press 100 10-10-10
Uni Hip Thrust Machine 135 5 185 5 225 5
Seated Ham Curl 220 8-8

1/28-2/3 312

246

1:54pm-3:55pm
Squat 405 3-3-3-3-3-3
Pendlay Row 320 4-4-4
DB Larsen Press 100 9-9-8
Uni Hip Thrust Machine 135 4-4-4
Seated Ham Curl 205 7 220 7

1/21-1/27 231

246

4:10pm-5:56pm
Squat 445 2-2-2-2-2
Pendlay Row 320 3-4-4
DB P Larsen Press 100 7-7-8
Uni Hip Thrust BW 10 20 8 40 7
Seated Ham Curl 205 10-10

1/14-1/20 123

245

3:42pm-5:38pm
Squat 475 1-1-1-1
Pendlay Row 315 4-4-4
DB P Larsen Press 100 6-6-6
Uni Hip Thrust BW 9-9-9
Seated Ham Curl 190 10 205 8

1/7-1/13 312

244

3:53pm-5:53pm
Squat 395 3-3-3-3-3-3
Pendlay Row 315 4-4-4
DB P Larsen Press 100 5-6-6
Uni Hip Thrust BW 8-8
Seated Ham Curl 190 9-9

12/31-1/6 231

244

1:51pm-3:48pm
Squat 435 2-2-2-2-2
Pendlay Row 315 3-4-4
DB NG P Bench 100 5-5-5
Uni Hip Thrust BW 7-7-7
Seated Ham Curl 175 10 190 9

12/17-12/30

Deload

12/10-12/16

244

Hypertrophy

12/3-12/9

245

Hypertrophy

11/26-12/2

246

Hypertrophy

11/12-11/18 285

245

1:40pm-3:08pm
Squat 465 2-2-2-2
DB Row 160 3-3-3
Larsen Press 225 10-11
Hip Thrust M 495 10-13
Seated Ham Curl 205 8

11/5-11/11 852

245

9:02am-10:46am
Squat 415 5-5-5-5
DB Row 130 7-7-7
Larsen Press 225 10-10
Hip Thrust M 495 11-11
Lying Ham Curl 145 12-11

10/29-11/4 852

245

8:46am-10:33am
Squat 365 8-8-8-8
DB Row 130 7-7-6
Larsen Press 225 9-9
Hip Thrust M 495 9-10
Lying Ham Curl 130 15 145 12

10/22-10/28 285

245

9:23am-10:59am
Squat 455 2-2-2-2
DB Row 130 6-6-6
Larsen Press 205 11-11-10
Hip Thrust M 495 11
Lying Ham Curl 115 15 130 15