Search:

March 21, 2018 -- Week 5 Day 2


Speed Banded Deadlift: 3x315, 5x3x365 + green band
Superset
Banded CG Press: 2x3x185, 2x3x205, 2x3x225 + blue band


Last lift - just a little banded...

March 19, 2018 -- Week 5 Day 1


Bench: 5x265, 2x285, 1x315, 1x325, 0x330
Superset
Pause Squat: 2x315, 2x365, 2x385, 5x2x405


Just hitting main lifts this week getting ready for my...

March 16, 2018 -- Week 4 Day 3


Deficit Deadlift: 5x405, 3x455, 2x475, 1x495, 0x505
Superset With
Pin Squat: 3x275, 3x295, 3x315, 5x3x335
Hip Thrust: 10x274, 2x10x315, 3 sec ecc
SL...

March 14, 2018 -- Week 4 Day 2


Slingshot Bench: 8x245, 5x275, 3x295, 2x315, 1x335, 0x350, 1x335
Superset With
Speed Deadlift: 2x315, 2x335, 2x365, 7x2x385
Neutral Grip DB Flat Press:...

March 12, 2018 -- Week 4 Day 1


SSB Box Squat: 8x275, 5x315, 3x345, 1x365, 1x385, 1x405, 1x415, 0x425
Superset With
Bench: 3x8x245, 7+1x245, 6+2x245, 2x8x235, 6+2x235
Snatch Grip RDL:...

March 8, 2018 -- Week 3 Day 3


Reverse Banded Deadlift: 8x405, 5x475, 2x525, 1x565, 0x600 + green bands
Superset With
SSB Squat: 5x5x325, pause first two reps
Reverse Hyper Extension:...

March 6, 2018 -- Week 3 Day 2


Reverse Band Bench Press: 8x225, 5x265, 2x295, 1x315, 1x335, 1x350, 1x365 w/blue bands
Superset With
Banded Box Deadlift: 5x2x420, 1x420, 4x2x365 + ~80 lbs...

March 4, 2018 -- Week 3 Day 1


Reverse Banded Box Squat: 8x495, 5x585, 3x635, 1x685, 1x725, 1x765, weight at the top
Superset With
Bench: 5x6x260, 4+2x260
SSB Good Morning: 3x6x150...

March 2, 2018 -- Week 2 Day 3


Rack Pull: 8x405, 5x455, 2x495, 1x525, 0x545
Superset With
SSB Squat: 5x5x305, pause first two reps
Reverse Hyper Extension: 3x10x110, 3 sec eccentric
...

February 28, 2018 -- Week 2 Day 2


CG Floor Press: 8x175, 5x205, 3x225, 2x240, 1x255, 1x275, 0x285
Superset With
Banded Box Deadlift: 10x2x415 + ~80 lbs bands at the top, Clusters
DB...

February 26, 2018 -- Week 2 Day 1


Banded Box Squat: 8x315, 5x365, 3x385, 2x405, 1x435, 1x455 + ~150 lbs bands at the top
Superset With
Bench: 5x6x260, 4+2x260
SSB Good Morning:...

February 23, 2018 -- Week 1 Day 3


Deficit Deadlift: 5x405, 2x455, 1x475, 1x495, 0x515
SSB Squat: 5x275, 4x5x295, pause first two reps
Reverse Hyper Extension: 3x10x100, 3 sec eccentric
...

February 21, 2018 -- Week 1 Day 2


Slingshot Bench: 8x224, 5x265, 3x285, 2x305, 1x315, 1x335, 1x345, 0x355
Banded Box Deadlift: 10x2x405 + ~80 lbs bands at the top, Clusters
DB Incline...

February 19, 2018 -- Week 1 Day 1

[list]
SSB Box Squat: 3x315, 1x365, 2x1x385
Bench: 6x6x255
SSB Good Morning: 3x6x135, 311Tempo
Front Squat: 2x10x225, 10x205, 321 Tempo
SL DB RDL:...

February 16, 2018 -- Week 1 Day 3


Squat: 5x5x425
Bench: 5x5x260
Deadlift: 3x4x460
Iso-Lateral High Row: 12x270, 10x270
Barbell Curl: 10x80, 8x80
Standing Calf Raise: 2x22x140

February 13, 2018 -- Week 1 Day 2


Squat: 4x7x405
Bench: 4x7x247.5
Weighted Pull-ups: 3x6x35
Weighted Dips: 3x6x90
DB Lateral Raise: 14x25, 2x12x25
Seated Calf Raise: 3x16x110

February 12, 2018 -- Week 1 Day 1


Squat: 3x9x367.5
Bench: 3x9x227.5
Deadlift: 2x7x410
Barbell Row: 2x9x175
Overhead Press: 2x6x135
Weighted Sit-Ups: 2x10x70
Calf Press:...

February 9, 2018 -- Week 6 Day 3


Squat: 5x250, 5x312.5, 5x375, 5x437.5, 3x512.5, 8x375
Bench: 5x150, 5x187, 5x225, 5x262.5, 3x307.5, 8x225
Barbell Row: 5x115, 5x145, 5x172.5, 5x202.5,...

February 7, 2018 -- Week 6 Day 2


Squat: 5x250, 5x312.5, 2x5x375
OHP: 5x95, 5x112.5, 5x132.5, 5x150
Bench: 5x150, 5x187.5, 2x5x225
Deadlift: 5x322.5, 5x387.5, 5x452.5, 4x517.5
...

February 5, 2018 -- Week 6 Day 1


Squat: 5x250, 5x312.5, 5x375, 5x437.5, 3x500
Bench: 5x150, 5x187.5, 5x225, 5x262.5, 3x300
Barbell Row: 5x115, 5x145, 5x172.5, 5x202.5, 5x230
Weighted...