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  1. #931
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    1/14

    1a)DB farmers walks (135s) 4 x 120'
    1b)DB snatch to push press
    100 x 2
    105 x 1
    110 x 1
    100 x 2

    2)DB bench
    (100s) 3x5
    (90s) 3x6
    (80s) 3x7

    3a)Trap bar deadlift low handles (275) 2 x 10-5-5
    3b)rope/band kb upright row (55 > 40 ) 2 x 8-12

    4)Leg press (3plates/side) 2x20-10-10

    5a)KB press (20,30,40,40) 4x12
    5b)KB ball glute bridge (+40) 4x12

    6)strict alternating bicep curls (15s) 3x8/side
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  2. #932
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    1/16

    1a)DB floor press
    - 1 arm up to 120x2
    - 2 arm up to 120x4

    - 1 arm 100 x 2 x 6

    1b)Zercher rack squats
    - up to (315) 3 x 3 then 1-1-1
    - 225 2x3

    2)Pendlay row up to (235) x 4
    DB deadstop row (120) 3x4

    3)RFESS (offset 50lbs)
    2x15-8-8= 62 reps / leg

    4)Low incline DB bench (50,60,70,80s) x6
    - Mid incline (60s) 2x6

    5a)DB rolling tricep ext (40s) 3x8
    Tricep pressdowns (90lbs) 20-8-8-8

    5b)seated 1-arm cable rows - up to 115 x 8

    6)DB curls
    10s x 20
    15s x 8-8-8
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  3. #933
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    1/19

    1a)Deadlift - up to 465x2, 415x5
    1b)Jumps 5x2

    2)Slingshot Bench - up to 295x3, 225x8

    3a)1-leg db deadlift
    30x6
    30/30 x 6
    40/40 x 6

    3b)Paused DB bench (70,85,95)x5

    4)Deadstop leg press sets of 6 up to 5plates/side

    5a)DB deadstop row (100lbs) 2x5-5
    5b)Back ext. (BW) 10,10,15

    6)Offset farmers walks (100 / 55 w/thickgrip) 4x100'

    7)thick grip curls
    8)thick grip seated rows
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  4. #934
    Registered User danki's Avatar
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    1/21

    1a)Paused squat - up to 345x2
    -- no pause (295) 2x2

    1b)Snatch - slow negative on the press - up to 115x1


    2)RFESS
    - up to (50/30) x 15-8-8

    3a)1-arm DB floor press (105) 3x6
    3b)DB glute bridge (105) 2x15

    4)1-arm pulldown negatives - up to 70x3
    -- thick grip 1-arm pulldowns (55) 3x8

    5+)overhead tricep ext, 1-arm KB z press, shoulder raises, standing alternating db press (45s) 3x5/5
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  5. #935
    Registered User danki's Avatar
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    1/23

    1)DB bench (110s) 7,6,6 (90s) 8,8

    2a)Deadlift (365) 5x3
    2b)DB farmer's (110s) 5x120'
    2c)Ball slam (10lbs) 5x10

    3)Slingshot bench
    185x6
    205x6
    225x3x6
    3b)DB upright rows - up to (35s) x 8

    4+)KB JM press, ball leg curl/glute bridge, ab wheel, suitcase carries
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  6. #936
    Registered User danki's Avatar
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    1/26

    1a)Zercher squat - up to (225) 3x3
    1b)2-arm DB floor press - up to (125s) x2, 1-arm (110) 2x6

    2)RFESS offset - drop set (50lbs/25lbs) 15-15, 12-12

    3a)Seated 1-arm cable row (115) 3x8
    3b)Standing db alternating press (50s) 3x5

    4)Biceps
    5)thick grip suitcase carries (60lbs) 4 set
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  7. #937
    Registered User danki's Avatar
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    *** Been thrown off for a few days with travelling and stomach flu. Slowly getting back to it.

    2/1

    - KB press (53lbs) 5x8
    - Weighted backpack walk (40lbs) x20 mins
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  8. #938
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    2/2

    1)Deadlift - up to 455x1
    - 365 x 2-2-2

    2)DB floor press
    - 1 arm up to 100x5
    - 2 arm (100s) 8,7

    3)Pullups (BW) 8,7
    4)Thick grip 1-arm cable rows (130) 3x8
    5a)Slingshot Bench (225) 3x5
    5b)DB rolling tricep ext (40-50s) 3x8
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  9. #939
    Registered User danki's Avatar
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    2/4

    AM: 32kg KB press 3x3

    PM:

    1a)DB snatch (105) 2/2 alternating
    1b)Run 30 yards and back, drop 3 pushups, run 30 yards and back, drop 3 pushups
    ---Rest, repeat 5 total times

    2a)DB bench (105s) 6,6,6,5
    2b)DB deadstop row (120) 6,6,6,6

    3a)Rfess or stepups 5x9-10
    3b)Suitcase carry (70lb kb) 5 x 120'

    4)Some 1-leg deadlifts, curls, 1-arm pushup practice
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  10. #940
    Registered User danki's Avatar
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    2/6

    1a)Deadlift
    (405)5x2, (365)4x3 @ RPE 8.5
    1b)Pullups (BW) 9x3 @ RPE 7
    1c)DB 1-arm press (80) @ RPE 8

    2a)Heavy Bag 5 x 10 combos (~ 15-20 secs)
    2b)Goblet Squat (80) 5x10 @ RPE 8
    2c)Sled machine (max-1) 5x20 strides/leg @ RPE 8.5

    3a)Seated Row (130?) 3x8, 1-arm (100lbs) 3x8-10
    3b)Pushups and elevated pushups 5x10

    4)5 sets of bottoms up carries (30lbs) and KB culrs (15lbs)
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  11. #941
    Registered User danki's Avatar
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    2/9

    1a)Rack Zercher squat (315) 3x2, 275x4, no rack (225)2x5
    1b)DB farmer's walks (120s) 6x200'
    1c)DB 1-arm floor press (100) 6x5

    2a)1-arm seated cable row (85-100) 4x10-12
    2b)Mid incline DB bench (60s) 4x10

    3)RFESS (30lbs offset) 5x10
    4)Reverse Lunge (BW) 3x15

    5)Seated calves (10lbs/side) 25,20,20

    6)1-arm pulldowns (50-70lbs) 3-4x12

    7)DB curls (15s-20s) 3x10-12
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  12. #942
    Registered User danki's Avatar
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    2/11

    1)Circuit (30 mins)
    - DB snatch (100lbs) 8x2/side
    - Liner sprint (60ft down and back) x 5 sets /// 3 sets of 50lb Med ball carry
    - Power pushups 5x10-12

    2)Leg press - ramped to 4plates / side x 8, then 4plates/side x 5 paused

    3a)Goblet squat (80lbs) 5x10
    3b)Sled machine 5x15-20 sec

    4a)Pendlay Row (195) 3 x 3-3-3
    4b)KB press (50lbs) 3x8-12

    5a)Ball leg curl or glute bridge 4x12-15
    5b)1-arm KB jm press (20lbs/40lbs) 4x10-15
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  13. #943
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    2/13

    1)Deadlift - up to (365) x 5
    2)Zercher Squats - up to (275) x3
    3a)DB farmer's walks (135s) 4x150-180ft.
    3b)DB 1-arm floor press (105) 4x5
    4)RFESS (30s) EDT circuit for 15:00 (8x8, 6) = 70 reps/leg
    5a)KB suitcase carry (32kg) 4x150'
    5b)Light getups 4 sets
    5c)glute march or glute bridge
    6a)DB curls (15,25,35,25) x 5
    6b)DB 1-arm upright row (25, 30) 4x10
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  14. #944
    Registered User danki's Avatar
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    2/15

    1a)Zercher squats (225) 8x2
    1b)Pullups (BW) 8x2

    2)Slingshot bench - up to (225)x8

    3)Leg press (3plates/side) 8x10 [45 sec rest between sets]

    4)DB 1-arm press (45) 5x8

    5a)calves
    5b)facepulls
    6a)kb 1-arm ext (40) 3x10
    6b)KB bottom up walks (30s)
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  15. #945
    Registered User danki's Avatar
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    2/17

    1)Zercher squat up to (315) x 1
    Rack Zercher (275) 2-2-2

    2a)Deadlift/deficit deadlift (365) 8x2
    2b)DB Farmer's- fast (105s) 8x150'

    3)DB floor press (85)
    1-arm x 8
    2-arm 2x8
    1-arm x 8

    4a)Bear crawls 3x90'
    4b)Thick handle DB row (85) 3x5
    4c) hollow abs

    5a)Thick handle rope row (100lbs) 3-4x10
    5b)FFESS drop set (40/20/BW) 12-12-12, 8-8-8
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  16. #946
    Registered User danki's Avatar
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    2/19

    1)Deadlift - up to 465x1

    2a)Pullups (BW) 4x5
    2b)Stepups (BW-20lbs) 4x8

    3)DB Bench - up to (100lb) 2x5-6

    4a)Goblet Squats (105) 4x10
    4b)Sled Machine (MAX) 4x13 secs.

    5)Kneeling Landmine press 3x10 - up to (Bar+50)x10

    6a)Suitcase carries (105) 4x120'/side
    6b)Bike Sprint 4x15 seconds
    6c)KB Halos (40lbs) 4 sets
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  17. #947
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    2/21

    1)Rack Zercher squat - up to 365x1

    2a)Mid/High Incline single DB press - up to 70 x 2 x 5
    2b)DB deadstop row - up to 125 x 2 x 5

    3)Leg press heavy/light - up to (6plates/side / 4plates/side) 5-10 x 2 sets

    4a)DB farmer's (105s) 5x150'
    4b)Leopard crawls forward/backward 5 sets
    4c)1-leg deadlift (20/30/40/50) 4x8

    5)biceps,triceps, rotator cuff, overhead walks, etc.
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  18. #948
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    2/23

    1)Zercher squat
    - 135 x 2-3-5-10
    - 185 x 2-3-5-10

    2a)Batwing (10-15s) 3x5
    2b)1-arm cable row (80-100) 4x10
    2c)Weighted pushups (+45) 4x10

    3a)Backward sled drags 3 sets
    3b)suitcase carries 3 sets

    4a)Kneeling landmine press (+25lbs) 2x12
    4b)1-leg seated calf raises - up to +20 x 12

    5)KB JM press (50lbs) 2x5
    30lbs 2x10
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  19. #949
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    2/25

    1)TB Deadlift low handles 3 reps / to farmer's walk 30 ft
    - up to 385
    2)TB Deadlift low handles (425) 5x1
    3)TB Farmer's walks (335) 8x90'
    4)1-arm DB floor press (110) 6x3
    5)RFESS drop set
    - (30lbs)x8 - (BW) x 8
    - (50lbs)x8 - (30lbs) x 8
    6)Pendlay rows
    65 x 2-3-5
    115 x 2-3-5
    165 x 2-3-5
    185 x 2-3-5
    7)1-arm landmine press
    10lbs x 20
    20lbs x 20
    25lbs x 12
    50lbs x 12
    8+)goblet carries, triceps, facepulls
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