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  1. #31
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    12/10 "upper A"

    1)DB sh press RP(55s) 11-5-3
    2)DB dead stop row RP (110) 10-5-3

    3)DB bench (80s) ~45 sec between sets 13-10-8-5-5

    4)Low-mid incline DB 'batwing' rows (35s) ~45 sec between sets 13-13-10-8-8

    5)EZ curl (35?) 13-13-10-10-8

    6)Machine shoulder raise (20-40) 6x10-12
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  2. #32
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    12/11 "lower A"

    1)Lying leg curl (65-115) 3x8
    2)Stepups RP (45s) 10-5-4
    3)Swings (50lbs) 5x15 [40 sec between]

    4a)1-leg glute bridge 3x10
    Glute bridge 2x15

    4b)DB RDL (30s) 3x15, Rack pull static hold squeeze (135) 2x45 sec

    5)seated leg curls "pump sets" high reps
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  3. #33
    Registered User danki's Avatar
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    12/12 "upper B"

    1)DB bench RP (105s) 10-4-3

    2)Pullup RP (BW) 9-4-3

    3)DB sh. press (40s) [40 sec between] 13-10-10-8-5-5
    4)Incline DB shrug (55s) [40 sec between] 13-13-10-10-10

    5a)Scarecrows 4x13
    5b)Band pull apart 4x13

    6)Triceps 5x13
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  4. #34
    Registered User danki's Avatar
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    Switching to 4x per week upper/lower with focus on legs and back

    (deload 2 workouts)

    12/15 "lower"

    1)Swings (70) 5x10 (40 sec rest)
    2)1-leg deadlifts hand assisted - up to (65) 2x5

    3)Box squat (225) 5x5 [30 sec rest]
    ****New progression (No box)
    185 10x5 [45 sec between]
    185 7x6 [30 sec between]
    185 3x10 [30 sec between]

    4)Walking lunges (bw)
    alternating 1x20
    right 1x10
    left 1x10

    5)Band walks (black) 3x20

    6)Leg curls 5x10+ (light)
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  5. #35
    Registered User danki's Avatar
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    12/17 "upper clean/press focus"

    1)DB clean and press (60s) 3x5 [60 sec rest]

    2)DB bench - Rest Pause (105s) 8-4-3

    3)Pullup (BW) 10x3 [45 sec rest]

    4)DB deadstop row - Rest Pause (105) 9-5-4

    5a)Tricep machine
    100x15
    100x12
    80x12

    5b)Ez curl
    Bar+40 (?65?) x 12
    Bar+20 x10
    Bar x12
    Bar x12
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  6. #36
    Registered User danki's Avatar
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    12/19 "lower"

    1)Swings (90) 5x5 [60 sec between]

    2)Squat (185) 10x5 [45 sec between]

    3a)Band walks (black) 3x2 trips
    3b)
    Reverse lunge 10/side
    Stepup 10/side
    Walk lunge 10/side

    4)Leg curls
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  7. #37
    Registered User danki's Avatar
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    12/20 "upper"

    1)DB bench (110s) 2x6 [2.5 min between]

    2)Pullup (BW) 6x4 [40 sec between]

    3)DB clean and press (50s) 5x5 [30 sec between]

    4)Triceps
    5)Biceps
    6)Shoulders
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  8. #38
    Registered User danki's Avatar
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    12/21 "lower"

    1)Natural GHR negatives (w/swiss ball assistance) 3x5

    2)Squat (185) 7x6 [30 sec rest]

    3)1-leg deadlifts - up to 35 2x7
    4)Seated leg curl - up to 130 3x5
    5)Glute bridge w/ band around knees - 3x10, 1x50 RP

    ------------

    Gonna drop squats for a while. My back just isn't feeling it. If I do them, it will be heavier, lower reps, and longer rest.

    Leg exercises for now:
    -deadlift (done on pull day)
    -GHR
    -1 leg deadlift
    -Swing
    -Stepup / RFESS
    -Seated leg curl
    -Leg ext
    -Glute Bridge

    Next week, this workout will be:

    Leg workout A
    1)GHR
    2)1-leg deadlifts
    3)Glute bridge
    4a)Leg Curl
    4b)Leg Ext

    Leg workout B
    1)GHR
    2)Swing
    3)Stepup or RFESS
    4)Glute Bridge
    5)Leg ext.
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  9. #39
    Registered User danki's Avatar
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    12/23 Pull day

    1)Rack pull
    up to 315 x 5
    up to 365 x 3
    up to 415 1,1,1

    2)Hang power shrug/pull (225) 4-3-4-3

    3)Dead stop DB rows w/straps (120) 2x8

    4)Pullups 5x5
    5)Assisted pullups (-45) 4x5
    6)Hammer curls - up to 40s x 5
    7)Incline bench shrug - 40s 5x8

    -------------------------------------

    New program for "pull days"

    Workout A:
    1)Rack pulls (up to a heavy single w/pause, volume of triples w/pauses)
    2)Kroc row w/straps 1-3 x 20-30
    3)Curls (power clean, then curl negative) 2-3x5
    4)Pull downs (25-75 reps)
    5)Incline bench shrugs (Long pause) 1-3 x 1-5

    Workout B:
    1)DB cleans (up to heavy 1-3, backoff set 5-10)
    2)Pullup (15-30+ reps)
    3)Rack pull (volume - ex: 10x5 or 15x3)
    4)Facepull or band pullapart or scarecrow (2-3 x 10+)
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  10. #40
    Registered User danki's Avatar
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    12/24 Push day

    1)DB bench RP (110s) 8-4-2 --> stay same weight next time

    2)DB sh. press
    -triples up to 65x3
    -35sx10
    -40sx10
    45sx10

    3)Machine tricep ext
    120x5
    100x15
    100x8

    4)Shoulder raises (10s-15s) sets of 10, side and front


    ---------

    Push workout will happen only 1x per week

    Workout A:
    1)DB bench RP (~12-20 reps)
    2)ME overhead exercise (rotate each week, sets of 1-5, and backoff sets of 8-12) (DB sh. press, Incline DB bench, Standing Press)
    3)Triceps (Rolling tricep ext. 2-3 x 5-10, followed by machine triceps 1-2 x 15+)
    4)Shoulders (side and front) (start with some "cheat", 2-3x6-12, then strict or isometric RP ex. 5-5-5-5-5
    5)OPTIONAL - pec dec 1-2x8-12
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  11. #41
    Registered User danki's Avatar
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    12/26 "lower"

    1)Assisted GHR negatives 3x5

    2)DB swings
    sets of five up to 100 2x5
    (85) 2x10

    3)step down (dead stop)
    BW 2x5
    +10/10 1x5

    Goblet RFESS (+45) 1x15

    4)Feet elevated glute bridge w/band at knees (+70) 3x12
    BW - AMRAP in 3:00 (70 reps)

    5)leg ext - up to 160 x 10
    6)leg curl - up to 140 x 8
    7)leg ext - (50lbs) 100 reps rest pause
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  12. #42
    Registered User danki's Avatar
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    12/27 "pull"

    1)DB cleans
    - up to 80s x 3
    65s x 10

    2)Pullups RP (BW) 8-5-4

    3)Rack pull (275) 15x3 [15-30 sec between]

    4a)Band pull apart (double red) 4x6-10
    4b)Facepulls (~50) 4x10
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  13. #43
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    12/29 lower

    1)assisted ghr negatives 4x5
    2)1-leg deadlift
    - balance assisted - up to 90x3
    -no assistance 45x8/assistedx4
    3a)1-leg feet elevated glute bridge 4 x 5
    3b)feet elevated glute bridge w/orange band (90) 3x10
    3b2)BW w lack band 4x15

    4)lying leg curl - up to 135 2x5
    5)seated leg curl - up to 130 2x5

    6)split stance 1-leg deadlift. (25) 1x20
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  14. #44
    Registered User danki's Avatar
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    12/30 pull

    1)rack pull w 3 second pause
    -up to 415x3
    -315x10

    2)Kroc row (120) 10-5-5

    3)curl negatives - up to 105x3
    4)pulldowns (120) 3x15, 3x10
    5)inc bench shrugs 65s 4x8
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  15. #45
    Registered User danki's Avatar
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    1/1 "push"

    1)DB bench RP (110s) 8-4-3 [[[[Next time go 115s, and do 4-5 sets of 3-5]]]

    2)Press
    -up to 145x3
    -155x2
    -125 2x5

    3)DB rolling tricep ext (50s) 2x8-10
    4)Machine tricep
    90x12
    80x12

    5)Shoulder raises
    w/cheat - up to 40s x ~8
    stritct - 20sx12
    iso - 10-12s x 20 sec
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  16. #46
    Registered User danki's Avatar
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    1/2 "lower"

    1)1-leg elevated glute bridge
    -up to 100 2x5

    2)Swings
    -up to 120x5 [grip is an issue here] ****[maybe try speed deads agains bands]
    -100x12 again, grip is an issue

    3)1-leg squats "stepdowns"
    -up to +25/25 x 5

    4a)GHR assisted w/ball (10,12,16)
    4b)Glute bridge w/band around knees (+100) 3x15

    5)Glute bridge w/band 4x10 w/ only 10 sec rest between.
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  17. #47
    Registered User danki's Avatar
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    1/3 "pull"

    1)Pullup RP (+10) 8-5-4

    2)Rack pull (315) 8x3 [30 sec between] 2-3 sec pause at top

    3a)BW row 4x5
    3b)DB muscle clean (65s) 4x5

    4)DB hammer curls (40s) 3x5

    5)Farmers (100s) 3x2 trips [~100' per trip]

    6)Machine curls 3x8

    7)Lat pulldown row to chest 3x8 [[Forgot what these are called, but they are my new favorite exercise for mid back]]
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  18. #48
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    1/5 "lower"

    1)GHR negatives - worked up to unassisted w/ slight pause x3

    2)1-leg DB cleans - up to 45s x 3

    3)Glute bridge w/band around knee (+100) 50 reps AFAP - 25-15-10

    4)1-leg squat (BW) 2x12

    5)1-leg split stance deadlift - up to 45/45x8, 35x20
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  19. #49
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    1/6 "pull"

    1)Rack pull
    -up to 485 x 1
    -505 x 1 [failed.... bar seemed bent and was rolling in my hands]
    -385x10

    2)Pullups (BW) 5x5 [~45 secs between]

    3)Deadstop DB row - 50 reps as fast as possible
    No straps 15-6-4
    Straps 10-8-7 [<10-12 secs between clusters]

    4)Pulldown rows to chest
    - up to 120 x 5
    -60-70 x 5-12 w/pauses

    5)Alternating DB curls/hammer curls - 4x5/5 (35lbs) - 30 secs between sets
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  20. #50
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    1/7 "push"

    1)DB bench (115s) 5,3,4,3,3,3 [~2 mins between sets]

    2)DB shoulder press (50s) 50 reps AFAP [<10-12 sec between sets]
    Press - 12-5-3
    Push press 7-5-5-5-4-4

    3a)Lean away shoulder raise (25) 2x12
    3b)Pushup 2x12

    4a)Front raise (25) 1x12
    4b)Incline pushup 5-5-5-5

    5)Tricep pressdowns
    (70) 10-8-6-4
    (60) 8-6-6
    (50) 10-10-10
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  21. #51
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    1/9 "lower"

    1)Glute bridge activation work - worked on single leg and explosive stuff (+70) x 5-8

    2)Split stance deadlift - up to 205 x 3x2

    3)Single leg squat
    - up to (35/35) x 3
    - opposite loaded (25) x 10

    4)Glute bridge
    w/2 black bands, +70 4x10
    w/1 black band +70 2x10
    +70 4x10

    5)single Leg ext (60) 10,10,7,7
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  22. #52
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    1/10 "pull"

    1)Pullup RP (+20) 6-4-3

    2)1-Deadlift/ 3-shrut
    -up to 275 3x3

    3)DB high pull
    -up to 70s x 7

    4)Farmers
    (100s) 3x2 trips

    5)Hammer curls
    30s x 10
    30s x 9
    25s x 10

    6)Pulldown row to neck (60) 5x10-12
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  23. #53
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    1/12 "lower"

    1)Speed deadlift -
    255 3x2-2-2
    -up to 345 3x1

    2)Hill "sprint" 3x45 sec 7.5/10

    3a)1-leg split deadlift
    45x8
    95x8
    115x8

    3b)RFESS 3x12

    4)Leg press (3 plates per side) 5x10

    5)Glute bridge isos 4x30sec+
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  24. #54
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    1/13 "pull"

    1)Pullup (+20) 5x4

    2)DB deadstop row w/ strap (120) 3x10

    3)DB hammer curl - up to 45x4, 40x2x6

    4)Pulldown
    90x20
    115x15
    120x3x10

    5a)Pulldown row to chest
    -up to 75x12
    -isos up to 75x15 seconds

    5b)Farmers (60s) 4x2 trips

    6)Hammer curls
    20s x 15,12,10,10,8
    15s x 15,12,10,10,10
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  25. #55
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    1/14 "push"

    1)DB bench (115s) 6x3,4x2 [60-90 sec between]

    2)Very High incline DB bench
    -up to 60s x 5
    -70sx3

    3)High incline bench - mid incline bench (45s) ~8x6-5

    4)1-arm shoulder raise cluster drop set (ex: 25 x 15-10-8, 15x10-10-8, 10x10-10)

    5)Tricep pressdowns (similar to #4) 70-40lbs

    *****Switch back to upper/lower. Work "speed" one day for DB bench to try to get more explosive on these.
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  26. #56
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    1/16 "lower"

    1)Deadlift
    -up to 325x5
    -up to 365x1,1,1
    w/straps 315x12

    2)seated leg curls
    -up to 160x6

    3)leg press
    -up to 5plates/side x 12,10,8

    4a)Stepup (bw) 2x8
    4b)RFESS (BW) 2x12

    5)Feet elevated glute bridge (+100) w/band 6x15
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  27. #57
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    1/17 "upper"

    1)Pullups
    -up to +40 2x2
    -BW Rest Pause, 10-4-3

    2)Low Incline DB bench
    -up to 80s 3x6

    3)DB deadstop row (120) 2x13

    4)DB bench (90s) 8,8,6,6 [focus on speed] [~60 sec between]

    5)Hammer curls (40s) 9,8,8

    6)Pulldown
    -105 4x12
    -drop set 105x7, 75x7, 65x7
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  28. #58
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    1/20 "lower"

    1)Deadlift
    -up to 345x5
    w/straps touch and go (315) 3x5
    no straps dead stop 315x5

    2)1-leg elevated glute bridge - alternating sets of 10-15 per leg - 200 total reps in about 10 mins

    3)leg press -160 per side, 8x10 (40sec between)

    4)Ball negative leg curls 3x5
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  29. #59
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    1/21 "upper"

    1)DB bench (110s) 5,5,5,3,2 [2 mins between]

    2)DB deadstop rows with straps (120) as many reps as possible in 90 seconds (1 arm at a time)
    18,12

    3a)DB incline bench slow negatives
    50x8
    65x8
    65x6
    65x5

    3b)Pulldown
    165x5
    180x5
    195x5
    195x5

    4)DB hammer curls
    -up to 50s x 2x5
    -37.5s x 12,6
    -15s x 15,8,6

    5)Tricep pressdowns
    90x2x5
    60x 12,6
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  30. #60
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    1/23 "lower"

    1)Deadlift (315) - AMRAP in 2:30 [dead stop, no straps]
    10-4

    2)Leg press
    -up to 6 plates per side x 12
    -5 plates x 12
    4 plates x 20

    3a)Walking lunges
    15s x 12
    25s x 12
    35s x 12

    3b)Elevated glute bridge (+100) 3x10-15

    4)Leg extensions
    - up to 160 x 2x8
    -50 x 22
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