Dgcoats' Texasish Method

[dgcoats]

12/21-12/28

243

4:10pm-5:44pm
Bench 265 7 245 8 225 11
LB Pause Squat 315 10-8
Face Pull SP 100 16-14
Hammer Chest Press 165 13-10
SI Ham Curl 100 Myo
DB Reverse Fly Bench 25 9 22.5 9
Calves

Strained a hamstring so I decided to deload early rather than further aggravate it

[dgcoats]

12/29-1/7

245

3:27pm-5:00pm
Bench 265 7 245 9 225 11
LB Pause Squat 315 5-5
Inv Row BW 12-12
Hammer Chest Press 135 13-12
Nordic Curls BW
DB Reverse Fly Bench 20
Calves

3:53pm-5:18pm
LB Squat 405 7 335 13
Hammer Pulldown 220 11-9
Back Extension BW 12-12
Incline Bench 175 Myo 16
Uni Leg Extension 95 Myo
DB Sup Curls 42.5 Myo 15
DB Skullcrusher 42.5 Myo 15

5:39pm-7:15pm
Press 175 6 145 10
Glute Machine 455 12-11
Uni Seated Row 90 11-9
Sled Push/Pull 315 1 360 1 450 1
Deficit Uni KB RDL 50 Myo 16
DB Incline Curls 35 Myo 15
NG Push Up 25 Myo 18

3:29pm-4:55pm
Deadlift 495 10 405 10
DB Bench 100 11-10
Pull Up Machine 72 12-11
Leg Press Sled 705 Myo 14
Z Press 90 Myo 16
Seated Lu Raise 20 Myo
Calves

[dgcoats]

1/8-1/14

243

5:50pm-7:18pm
Bench 245 9 205 15
Zercher Squat 275 5-5
Inv Row BW 14-12
Hammer Chest Press 115 Myo 21
Nordic Curls BW Myo 11
DB Reverse Fly Bench 22.5 Myo 16
Calves

4:02pm-5:20pm
LB Squat 370 9 300 11
Hammer Pulldown 220 12-9
Back Extension 25 12 30 12
Incline Bench 175 Myo 17
Uni Leg Extension 105 Myo 18
DB Sup Curls 42.5 Myo 15
DB Skullcrusher 42.5 Myo

3:38pm-5:03pm
Press 160 9 130 11
Sled Push/Pull 450 1 540 1
NG Seated Row 180 13-10
Glute Machine 455
Deficit Uni KB RDL 50 Myo 18
DB Incline Curls 37.5 Myo 12
NG Push Up 25 Myo 18

3:38pm-5:01pm
Deadlift 450 14 P 360 4
DB Bench 100 12-9
Pull Up Machine 60 10-8
Leg Press Sled 655 Myo 18
Z Press 90 Myo 19
Cable Lateral Raise 30 Myo 17
Calves

[dgcoats]

1/15-1/21

242


Feet Up Bench 205 13 185 16
SM Squat 315 13-11
Inv Row BW 12-12
Hammer Chest Press 135 Myo 17
Nordic Curls BW Myo 13
DB Y Raise 25 Myo 11
Calves

3:41pm-5:15pm
Random Squat Stuff
Hammer Pulldown 230 11
Back Extension 50 10-11
Incline Bench 175 Myo
Uni Leg Extension 135 Myo
DB Sup Curls 42.5 Myo
DB Skullcrusher 42.5 Myo

2:06pm-3:36pm
Press 160 10 130 12
Sled Push/Pull 540 1 585 1
NG Seated Row 180 13-11
Glute Machine 495 Myo 14
Deficit Uni KB RDL 65 Myo 12
DB Incline Curls 37.5 Myo
NG Push Up 25 Myo 20

3:26pm-4:54pm
Deadlift 500 11 P 405 3
DB Bench 100 12-10
Pull Up Machine 60 10-9
Leg Press Sled 655 Myo 20
Z Press 100 Myo 16
Cable Lateral Raise 30 Myo
Calves

Kind of an unorganized week that culminated in a deadlift rep pr. I hit 500 for 10 almost exactly 4 years ago, so only getting a pr by 1 rep objectively sucks. On the plus side I feel like I could have got 12-13, and overall I believe my training has been more consistent recently. Gonna do some light hypertrophy work for another week or two before I finally start heavy again.

[dgcoats]

1/22-1/28

241


Walking Lunge
Seated Row
Iso Ham Curl
DB Press
Abs


Pendlay Row
SM Squat
Dip
Glute Bridge
Calves


Leg Extension
NG Pulldown
Push Press
Sled Push
Abs


Snatch Deadlift
Nordic Curl
Chin Up
Push Up
Calves

[dgcoats]

1/29-2/4

241


Bench 275
DBSS Deficit 80
Inv Row BW
WG Incline Bench
RDL
DB Lateral Raise 30
Calves


Deadlift 495
Larsen Press 225
Pulldown 220
SM Squat 365
Dip 50
DB Reverse Fly 32.5
Calves

Gym was closed for a few days so I missed two sessions. Gonna start 4 week strength block next week.

[dgcoats]

2/5-2/11

240

8:04pm-10:05pm
Bench 275 3-3-3-3-3
DBB Deficit 90 5 100 5-5
DB Row 100 8-8-8
Pause Incline Bench 225 3-4
Good Morning 250 4-4
Cable Lateral Raise 40
Calves

8:44pm-10:38pm
Squat 405 3-3-3-3-3
Tempo 520 Bench 205 4-4-4
Back Extension 70 8 90 8 100 8
Chin Up 25 5-5
JoJo Squat 10-10
DB Hammer Curl 50
Uni Cable Pushdown 50

3:37pm-5:29pm
Press 175 3-3-3-3-3
Walking Lunge 90 8-8-8
Pendlay Row 265 5-5-5
Glute Machine 495 5-6
Sliding Leg Curl
Cable Behind Curl 70 9-9
DB Tempo 520 Bench 75 7-8

3:30pm-5:07pm
Deadlift 495 3-3-3-3-3
Larsen Press 230 5-5-5
NG Pulldown 220 5-5-5
SM Squat 315 3-3
Dip 50 4 75 3
Cable Upright Row
Calves

[dgcoats]

2/12-2/18

239

3:34pm-5:14pm
Bench 285 3-3-3-3
DBB Deficit 100 5-5-5
DB Row 100 8-8-8
Pause Incline Bench 190 6-6
RDL 315 7-7
Cable Lateral Raise 40
Calves

9:05pm-10:58pm
Squat 425 3-3-3-3
Tempo 520 Bench 225 3-3-3
Back Extension 55 10 70 10-8
Chin Up BW 6-7
JoJo Squat 2C 12-11
DB Hammer Curl 52.5 5-6
Uni Cable Pushdown 35 8

3:39pm-5:17pm
Press 180 3-3-3-3
Walking Lunge 90 9-9-9
Pendlay Row 275 4-4-4
Glute Machine 495 6-7
Sliding Leg Curl
Cable Behind Cuprl 70
NG DB Bench 80 13-12

3:21pm-5:03pm
Deadlift 520 3-3-3-3
Larsen Press 245 4-4-4
NG Pulldown 200 7-7
SM Squat 275 3-4
Dip 50 5-6
Cable Upright Row 42.5
Calves

[dgcoats]

2/19-2/25

238

8:15pm-10:03pm
Bench 300 1 265 5-5-5
DBB Deficit 100 6-6
DB Row 100 9-9
Pause Incline Bench 175 8-8
RDL 365 5 405 4
Cable Lateral Raise
Calves

9:23pm-11:09pm
Squat 455 1 385 5-5-5
Tempo 520 Bench 225 4-4
Back Extension 75 8-8
Chin Up 20 5 40 4
JoJo Squat 40 12-12
DB Sup Curl 52.5 7-7
Cable Pushdown

2:58pm-4:48pm
Press 195 1 170 5-5-5
Walking Lunge 90 10-10
Pendlay Row 275 5-5
NG DB Bench 100 6-8
Glute Machine 495 9-3
Sliding Leg Curl
Cable Behind Curl 60

3:32pm-5:05pm
Deadlift 560 1 470 5-5-5
Larsen Press 235 5-5
NG Pulldown 200 8-8
SM Squat 275 6-6
Dip BW 10-10
Cable Upright Row 42.5
Calves

Started with conservative heavy singles as I haven't done them in a while, most were rpe 7.5-8. My weight has finally been going down consistently, hope to be under 230 for the first time in like a decade soon.

[dgcoats]

2/26-3/4

237

6:19pm-8:11pm
Bench 315 1 275 4-4-4
DBB Deficit 110 5-5
DB Row 110 7 115 5
Pause Incline Bench 185 7-7
RDL Deficit 350 5-5
DB Lu Raise 25 9-9
Calves

11:24am-12:55pm
Squat 475 1 405 pause singels
Pause Bench 225 3-3-3
Back Extension 90 7-7
Chin Up BW 3-3-3-3
JoJo Squat BW
DB Sup Curl 52.5
Cable Pushdown

2:43pm-4:21pm
Press 205 1 175 4-4-4
Walking Lunge 95 6-6
Pendlay Row 275 5-5
NG DB Bench 100 9-8
Glute Machine 495 10
Sliding Leg Curl
Cable Behind Curl

3:26pm-5:01pm
Deadlift 585 1 495 pause singels
Larsen Press 240 5-5
Pulldown 200 6 NG 220 6
SM Pause Squat 315 3-3
Dip BW 9-10
Cable Upright Row
Calves

[dgcoats]

3/4-3/10

236

7:21pm-9:09pm
Bench 320 0 pause singles
DBB Deficit Pause 100 3-3
DB Row 100 10-11
Incline Bench 185 10 190 10
RDL Deficit 365 5-5
DB Lu Raise 30 6-6
Calves

2:34pm-4:11pm
Squat 495 0 pause singles
Bench 205 8 210 8
Back Extension 80 10-10
Chin Up BW 4-4-4-5
JoJo Squat BW 10
DB Sup Curl 55 5-5
Cable Pushdown


Random stuff

Should have deloaded this week. Deload next week then finish strength block. Weight still going down so that's a positive.

[dgcoats]

3/19-3/25

235

6:14pm-8:12pm
Bench 295 1 245 5-5-5-5
DBB Deficit 85 6-6
DB Row 130 5-5
Incline Pause Bench 185 3-3-3
RDL 315 5-6
DB Lu Raise 25 8-8
Calves
Hex Bar Carry 365

3:48pm-5:25pm
Squat 455 1 365 5-5-5-5
Pause Bench 205 5-5
Back Extension 80 10-10
Chin Up BW 8-7
JoJo Squat BW 15-15
DB Sup Curl 50
SM BW Skull 10-10
Hex Bar Carry 275

1:20pm-3:00pm
Press 200 1 165 5-5-5-5
Walking Lunge 85 8-8
Pendlay Row 275 3-3-3
CG Bench 225 5-5
SM Hip Thrust 405 6 495 6
Seated Ham Curl
DB Incline Curl 42.5
KB Waiter Carry

3:26pm-4:59pm
Deadlift 560 1 450 5-5-5-5
Larsen Press 205 7-7
Pulldown 180 8-10
SM Pause Squat 275 3-3-3
Dip BW 11-11
DB Side Lateral 30 10-10
Calves
Carry

Off to a better more focused start to this strength block. Week four I should be hitting singles that are close to my all time 1RMs but at RPE 9 for each lift and also at a significantly lower bodyweight than I have in the past.

[dgcoats]

3/26-4/1

235

6:12pm-8:00pm
Bench 305 1 255 5-5-5-5
DBB Deficit 90 6-6
DB Row 130 5-5
Incline Pause Bench 190 3-3-3
RDL 315 6-6
DB Lu Raise 20 10-10
Calves
Hex Bar Carry 405

2:20pm-4:56pm
Squat 475 1 385 5-5-5-5
Pause Bench 210 5-5
Back Extension 90 8-8
Chin Up BW 8-8
JoJo Squat BW 15-15
DB Spider Curl 40 11-11
SM BW Skull 10-10
KB Bottom Up Carry

12:31pm-1:55pm
Press 205 1 170 5-5-5-5
Zombie Pause Squat 185 5 205 5
Pendlay Row 275 3-3-3
CG Push Up BW
SM Hip Thrust 405 12-12
Seated Ham Curl 100 15 120 20
DB Incline Curl 40
Hex Bar Carry 315

3:27pm-5:04pm
Deadlift 585 1 475 5-5 P 1-1
Larsen Press 205 8-8
Pulldown 180 6 160 8
SM P Squat 275 5-6
Dip BW 11-11
DB Side Lateral 25
Calves
Carry

[dgcoats]

4/2-4/8

234

4:01pm-5:45pm
Bench 295 1 265 4-4-4-4
Zombie Squat 230 5 240 5
DB Row 120 8-8
Incline Bench 185 6-6
RDL 315 7-7
DB Lu Raise 15
Calves
Hex Bar Carry 405

3:59pm-5:48pm
Squat 455 1 P 335 4-4-4 350 4
Pause Bench 225 3-3
Back Extension 90 6-8
Chin Up BW 5-6
Sled Push 630 2
DB Spider Curl 40
SM BW Skull
KB Bottom Up Carry

1:29pm-3:00pm
Press 200 1 175 4-4-4-4
BBB Deficit 185 3-5
Pendlay Row 280 3-4
CG Bench 205 8-8
SM Hip Thrust 405 12
Seated Ham Curl 120 15 140
Cable Behind Curl 60
Hex Bar Carry 315

3:30pm-5:06pm
Deadlift 565 1 500 2-3-2-2
Larsen Press P 205 5-5
Pulldown 180 9-8
HB P Squat 315 3-3
Dip BW 12-12
Cable Lateral 20 15-12
Calves
Overhead DB Carry 50

[dgcoats]

4/9-4/15

235

6:00pm-7:50pm
LB Squat 440 1 405 1 P 315 3 335 1 365 1 380 1 405 1
Pause Bench 275 1 280 1 285 1 290 1 250 3
RDL 315 5-5
Chin Up BW 6-6
Dip BW 12-12
Calves
Hex Bar Carry 335

9:38am-11:25am
Press 195 1 160 7-7 175 5 185 3
HB Squat P 315 1 335 1 275 8
Back Extension 90 10-10
Pendlay Row 250 7-7
CG Bench 210 8-8
Calves
Overhead Carry DB 65

1:26pm-3:01pm
Deadlift 545 1 500 3 460 5 415 3-3
Larsen Press P 190 10-10
Face Pull 100 12 120 10
Hip Thrust 495 8-7
Cable Lateral
Triceps
Overhead Carry 75

3:24pm-4:58pm
Bench 275 1 225 13 175 20
LB Pin Squat 315 1 365 1 405 1
Pulldown 160 12-10
Seated Ham Curl 140 20
Seated DB Sup Curls
Y Raise 17.5
Hex Bar Carry 365

[dgcoats]

4/16-4/22 7153

236

5:12pm-6:57pm
HB Squat 415 1 325 7-7-7-7
Pause Bench 250 4-4 265 2
B Stance RDL 175 8-8
Chin Up BW 7-7
Dip BW 10-10
Calves
Overhead DB Carry 80

2:29pm-4:20pm
Press 185 1-1-1-1-1
Zombie Squat 275 1 280 1 285 1
Back Extension 90 10 135 7
Pendlay Row 250 8-7
CG Bench 205 10 P 8
Calves
Hex Bar Carry 365

4:25pm-6:20pm
Deadlift 525 1 445 5-5-5-5
Larsen Press P 225 3-3-3
Face Pull 100 12 110 12
Hip Thrust 495 10-8
Cable Lateral
Triceps
Overhead DB Carry 85 90

3:21pm-4:58pm
Bench 305 1 280 3-3-3-3
HB Pin Squat 315 3-3-4
Pulldown 200 5 195 6
Seated Ham Curl 160 15-15
Seated DB Sup Curls 40 11-11
Y Raise 17.5
Hex Bar Carry 405

[dgcoats]

4/23-4/29 1537

237

3:15pm-4:53pm
HB Squat 415 1-1-1-1-1
Pause Bench 250 1-1-1-1
RDL 315 6-6
Chin Up BW 6-6
Dip 25 6-6
Calves
Overhead DB Carry 90

4:54pm-6:49pm
Press 185 1 155 5-5-5-5
Zombie Squat P 250 3 265 3 275 3
Back Extension 135 7-7
SM Row 225 7 185 11
Bench 205 15 190 20
Calves
Hex Bar Carry 315

1:25pm-3:10pm
Deadlift 525 1 485 3-3-3-3
Larsen Press P 225 3-3-3
Face Pull 110 12-12
Hip Thrust 495 11-9
Cable Lateral
Triceps
Overhead DB Carry 100

3:22pm-5:05pm
Bench 305 1 230 7-7-7-7
HB P Squat 315 3 335 2 355 2 365 2
Pulldown 180 8-8
Seated Ham Curl 160
Seated DB Sup Curls 40
Y Raise 17.5
Hex Bar Carry 405

[dgcoats]

4/30-5/5

Deload

[dgcoats]

5/6-5/13 5371

237

3:19pm-5:01pm
HB Squat 415 1 355 5-5-5-5
DB Bench 100 4-4
Dedicit SLDL 225 5-5
Pull Up BW 9-9
Dip 25 5 50 5
Calves
Overhead DB Carry 75

5:40pm-7:22pm
Press 185 1 170 3-3-3-3
HB Squat P 315 3 335 3 365 3
Back Extension 135 8-9
SM Row 185 8-8
Bench 200 16-13
Calves
Hex Bar Carry 335

2:10pm-4:01pm
Deadlift 525 1 405 7-7-7-7
Larsen Press P 225 5-5-5
Face Pull 110 10 120 12
Hip Thrust 495 12-10
Cable Lateral
Triceps
Overhead DB Carry 100

3:37pm-5:07pm
Bench 305 1-1-1-1-1
HB Squat 275 8-8-8
Sup Pulldown 160 10-10
Seated Ham Curl 160 12 180 12
Seated DB Sup Curls 50
Y Raise 20
Hex Bar Carry 405

[dgcoats]

5/14-5/20 3715

236

3:35pm-5:09pm
HB Squat 415 1 385 3-3-3-3
DB Bench 100 5-5-5
Pull Up Assist 30 10-10
Dip 25 8-8
SLDL 225 7-7
Calves
Overhead DB Carry 80

12:27pm-2:00pm
Press 185 1 140 7-7-7-7
HB Squat P 340 3-4-4
Back Extension 135 10-10
BB Row 185 8 205 8-8
Bench 200 16-15
Calves
Hex Bar Carry 315

7:24pm-8:02pm
Sled Push/Pull
Battle Rope
Abs

3:35pm-5:11pm
Deadlift 525 1-1-1-1-1
Larsen Press P 225 5-5-5
Face Pull 120 12-12
BB Hip Thrust 495 5-5
Cable Lateral
Triceps
Overhead DB Carry 100

3:30pm-5:07pm
Bench 305 1 255 5-5-5-5
HB P Squat 275 6-6-6
Pulldown 160 12-12
Seated Ham Curl 180 10-10
Seated DB Sup Curls 50
Y Raise 20
Zercher Carry 205

[dgcoats]

5/22-5/29 7153

238

11:22am-1:09pm
HB Squat 440 1 335 7-7-7-7
DB Bench 100 8-8-8
SLDL 250 8 265 8
Dip 25 9-9
Pull Up FA 12-12
Calves
Overhead DB Carry 75

12:00pm-1:47pm
Press 195 1-1-1-1-1
DB Row 130 6-6-6
HB Pin Squat 350 2-2-3
Back Extension 135 10-10
Bench 190 18-16
Calves
Zercher Carry 315

3:28pm-5:11pm
Deadlift 545 1 455 5-5-5-5
Larsen Press P 230 5 240 4-4
Face Pull 120
Machine Hip Thrust 545 6 495 15
DB Lateral 40
Triceps
Overhead DB Carry 75

8:17pm-10:00pm
Bench 315 1 290 3-3-3-3
HB Squat 300 4-4-4
Sup Pulldown 160 10-10
Seated Ham Curl 200 8-8
Seated DB Sup Curls 50
Y Raise 20
DB Carry 100

[dgcoats]

5/30-6/6 1537

238

12:13pm-1:01pm
HB Squat 440 1-1-1-1-1
DB Bench 100 10-9-9
SLDL 265 8 RDL 315 10
Dip 50 4-4
Pull Up Machine 66 12-10
Calves
Overhead DB Carry 75

5:47pm-6:28pm
Sled Push/Drag 135 320 yards
Air Bike 10 Minutes
Abs

3:13pm-5:00pm
Press 195 1 165 5-5-5-5
DB Row 130 6-6-6
HB Pin Squat 350 2-2 355 2
Back Extension 135 10 180 6
Bench 190 20-20
Calves
Zercher Carry 255

3:20pm-5:02pm
Deadlift 545 1 500 3-3-3-3
Larsen Press P 240 4-4-4
Face Pull 130 8-8
Machine Hip Thrust 495 16
DB Lateral 40 9-9
Triceps
Overhead DB Carry 100

1:20pm-2:58pm
Bench 315 1 240 7-7-7-7
HB Squat 300 10-15
Sup Pulldown 200 6-6
Seated Ham Curl 200 12-11
Seated DB Sup Curls 50
Y Raise 20
DB Carry 100

[dgcoats]

6/7-6/14 5371

240

11:11am-1:00pm
HB Squat 440 1 370 5-5-5-5
Dip 50 7-6-6
RDL 315 8 350 6
DB Bench 100 10-8
NG Pulldown 200 8 220 6
Calves
Overhead DB Carry 75

3:19pm-5:04pm
Press 195 1 180 3-3-3-3
DB Row 130 7-7-7
HB Pin Squat 355 2-2-2
Back Extension 180 6-6
Bench 200 18 225 12
Calves
Zercher Carry 205 60 yards 2

3:28pm-5:20pm
Deadlift 545 1 410 7-7-7-7
Larsen Press 245 4-4-4
Face Pull 100 17-15
BB Hip Thrust 495 5 585 6
DB Lateral 40 10-9
Triceps
Overhead DB Carry 80

7:14pm-8:14pm
Sled Push/Drag 0-585 500 yards
Calves
Abs

3:33pm-5:19pm
Bench 315 1-1-1-1-1
HB Squat 315 8-10
FA Chin Up 12-12
Seated Ham Curl 200 10-10
Seated DB Sup Curls 45
Y Raise 20 8-
DB Carry 100

[dgcoats]

6/15-6/22 Hypertrophy

240

3:32pm-4:55pm
Hammer Leg Extension 275 12-12-12
Leg Press 655 12-11-10
Cable Pull Through 130 11 150 10
Walking Lunges 100 6-6
Calf Machine 295 13 Myo

3:36pm-4:58pm
DB Incline Fly 40 9-8-8
Hammer Incline 185 8 165 8 145 10
SAP 70 10 60 12-11
Hammer Pulldown 140 13-12-12
EZ Bar Curl 60
Cable Pushdown 80

5:40pm-7:02pm
Lying Ham Machine 150 14-11-10
Good Morning 185 13-11-11
DB Split Squat 100 6-8
Glute Bridge 405 15-10
Calves

4:29pm-5:46pm
Chest Press Machine 170 11-11-10
Uni Cable Row 75 12-11-11
Inv Row BW 15-14-13
NG Push Up BW 14-12-10
DB Skullcrusher 42.5
Cable Behind Curl 30

8:58pm-9:55pm
Seated DB Press 70 12-10-9
Cable Upright Row 100 16-15-13
Jump Rope 10 Mins
Abs

[dgcoats]

6/23-7/1 Hypertrophy

240

2:30pm-3:51pm
Hammer Leg Extension 275 15-14 RP 18
Leg Press 655 15 745 10 RP 12
Cable Pull Through 150 14-12
Walking Lunges 100 8-8
Calf Machine 250

7:41pm-9:04pm
DB Incline Fly 40 12-11-10
Hammer Incline 165 11 145 11-10
SAP 70 15-11-10
Hammer Pulldown 140 16-13-12
EZ Bar Curl 60
Cable Pushdown 80

1:15pm-2:40pm
Lying Ham Machine 150 17-14-13
Good Morning 200 12-10-10
DB Split Squat 100
Hip Thrust 495 10-12
Calves

4:58pm-5:49pm
Seated Press 135 14-12-10
Cable Upright Row 110 15-13-12
Seated DB Lateral 40 RP 15
Abs

3:05pm-4:28pm
Machine Chest Press 170 15-13-11
Machine Row 170 12-11-11
Inv Row BW 18-17-16
NG Push Up BW 17-15-14
EZ Skullcrusher 80
Cable Behind Curl 30

[dgcoats]

7/9-7/15 5371

240

7:29pm-9:02pm
Press 210 1 170 5-5-5-5
Sled Drag/Push 450 20 yds 500 20 yds x2
KB Swing 100 10-12
Pendlay Row 275 5 285 5
Curls
Calves
Abs

2:18pm-4:05pm
HB Squat 460 1 420 3-3-3-3
Dip 75 5-5-4
Back Extension 180 6-6
DB Incline 75 13 85 P 8
Chin Up BW 7-7
Calves
Overhead DB Carry 75

10:32am-12:07pm
Bench 330 1 240 7-7-7-7
HB Squat 315 4-4 335 4
Pulldown 200 4-5
Hammer Uni Leg Curl 50 8 60 8
Seated DB Sup Curls 45 8-8
Lu Raise 20
DB Carry 100

10:35am-12:12pm
Deadlift 565 1-1-1-1-1
Pin Bench 240 4-4-4
Row Machine 110 20 150 15
Step Up BW 8-8
DB Lateral 40
BW Skullcrusher
Zercher Carry 205

[dgcoats]

7/16-7/22 3715

242

7:35pm-9:21pm
Press 210 1 190 3-3-3-3
Sled Drag/Push 450 20 540 20 630 20
KB Swing 100 10-10
Pendlay Row 300 4 315 4
Curls 50 8-6
Calves
Abs

4:25pm-6:17pm
LB Squat 460 1 340 7-7-7-7
Dip 75 4 90 2 75 4
Back Extension BW 15-15
DB Incline P 85 8 90 8
T Bar Row 220 4 265 4
Calves
DB Carry 100 60 yards 70 yards

4:58pm-6:48pm
Bench 330 1-1-1-1-1
HB Squat P 340 2 365 2-2
M Chin Up 100 9 85 9
Hammer Uni Leg Curl 75 8-8
Cable B Curls 60
Lu Raise 20
Overhead DB Carry 75

3:50pm-5:41pm
Deadlift 565 1 465 5-5-5-5
Pin Bench 240 4 245 4-4
FA Chin Up BW 10-10
BB Step Up 30 8-8
DB Lateral 40 9-9
BW Skullcrusher
Zercher Hold 365 20 sec 405 20 sec

[dgcoats]

7/23-7/29 7153

242

2:15pm-4:03pm
Press 210 1 150 7-7-7-7
Sled Drag/Push 450 25 540 25 675 25
KB Swing 100 13-12
Pendlay Row 315 4-4
Curls 52.5 6-6
Calves
Abs

12:10pm-1:46pm
LB Squat 460 1-1-1-1-1
Dip BW 10-10
Back Extension 180 6-8
DB Incline P 100 4-4-4
T Bar Row 175 8 200 8
Calves
DB Carry 100

12:11pm-1:53pm
Bench 330 1 270 5-5-5-5
HB Squat P 315 4-4-4
Chin Up 25 4 50 4-4
Hammer Uni Leg Curl 75 9-9
DB Preacher 45 8-8
Lu Raise 35
Overhead DB Carry 80 60 yds x2

[dgcoats]

7/30-8/5 8264

243

1:21pm-3:00pm
Press 135 8-8-8-8-8
Sled Push/Pull 450 30 yds 40 yds
DB Incline P 100 5-5
KB Swing 100 15-15
BB Row 225 10-10
Calves
Abs

1:16pm-3:00pm
Squat 435 1 P 365 2 375 2 385 1 405 1
Pendlay Row 315 4-4-4
Back Extension 180 5 225 5
Dip BW 12-12
Curls 50
Calves
DB Carry 100

2:21pm-4:02pm
Bench 245 6-6-6-6-6
Squat 275 10-10
Chin Up 50 5-5
Hammer Uni Leg Curl 75 11-11
DB Preacher 40 11 35 13
Lu Raise 30 9-10
Overhead DB Carry 80 60 yards x2

2:56pm-4:50pm
Deadlift 485 4-4-4-4-4
Pin Bench 185 10-10
Chin Up BW 8-8
Sled Push/Drag 450 20 675 10 720 10
Cable Lateral 40
BW Skullcrusher
Zercher Carry 205

[dgcoats]

8/6-8/12

242

12:00pm-1:48pm
Press 195 2-2-2-2-2
BB Step Up 40 8-8
DB Slight Incline P 100 5-5-7
Good Morning 205 7-7
BB Sup Row 225 10-10
Calves
Abs

11:48am-1:30pm
Random Squat Stuff
Pendlay Row 315 3 320 3-3
Back Extension 180 7-7
Dip BW 13-13
Curls 50 10-10
Calves
DB Carry 100

1:12pm-2:50pm
Bench 255 6-6-6-6-6
Front Squat 275 4-5 315 3
Chin Up 50 5-5
Hammer Uni Leg Curl 80 10-10
Cable Behind Curl 70 10-8
Face Pull 80 12 90 12
Overhead DB Carry 90 40x2

11:58am-1:52pm
Deadlift 510 3-3-3-3-3
Pin Bench 205 8-8
Pull Up BW 8-8
Sled Push/Drag 450 40x2
Lu Raise 30
BW Skullcrusher
Zercher Carry 205