1 10 DE Upper

Speed bench w/ fat bar + doubled mini bands
  185 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Skull crusher
  85 x 12
  105 x 10
  125 x 8 x 3

Band tricep pressdown
  doubled monster mini band x 15 x 4

Lat pulldown, medium grip
  165 x 12
  185 x 10
  205 x 8 x 3

Dumbbell shrugs
  95s x 20 x 5

Shoulder rehab circuit done w/ 15 lb dumbbells
  front raise  20 x 2
  side raise 20 x 2
  bent over rear delt raise 20 x 2

Wrist curls 20 x 3

Read More..

1 8 DE Lower

Speed squats w/ safety bar vs average bands (week 3, 60%) - no belt
  335 x 2 x 6
  375 x 2
 
Rack pulls vs. quadded monster mini bands
  315 x 3 x 10

Ukranian Deadlifts
  100 x 20 x 2

Band leg curls
  small band x 20 x 3

Reverse Hyper
  270 x 20 x 3

Strait-leg sit-ups 20 x 2

Read More..

Rally Trial 1 17 1 18

Please join me in congratulating Charlie/Colleen and Gail/Stella in a successful Rally Trial this weekend. I was so proud of them. We all learned a lot and they were champs on the course.

The dogs did a wonderful job in the building and on the course. Stella showed us she could be very quiet and except a new situation, Wow impressive!!

Charlie was so relaxed and had no problem chilling out till it was his turn.

Both Gail and Colleen were calm and did a wonderful job. I think they had fun and they were sure great on and off the course!!

They were both happy to receive their ribbons and we look forward to the next trial in Feb. At the Feb trial they have the opportunity to get their Rally level 1 title. Very Exciting!!!

Read More..

1 18 ME Lower

3" Deficit Deadlift, stiff bar
  135 x 5
  245 x 3
  335 x 2
  445 x 1
  535 x 1
  585 x 1
  625 x 1 (20 lb PR)

Leg Press
  540 x 8 x 6

T-bar rows
  225 x 8 x 6

Ukranian deadlifts
  125 x 20 x 2

Reverse Hyper
  450 x 12 x 4

Land mine twist
  25 x 12 x 4

Read More..

6 1 ME Lower

3" block pulls, sumo, briefs only
  135 x 5
  245 x 5
  335 x 2
  425 x 1
  495 x 1
  add briefs
  535 x 1
  625 x 1
  675 x 1
  715 x 1 (10 lb PR)

SS bar good mornings
  145 x 12
  195 x 10 x 3

Pendlay row
  185 x 12 x 3

Piston leg press
  320 x 20 x 3

Ab wheel x 15 x 3

Read More..

1 3 DE Upper

Speed bench off pins + doubled mini bands
  185 x 3 x 9

Incline dumbbell press
  85 x 20 x 2

Skull crusher
  75 x 12
  95 x 10
  115 x 8 x 3

Single arm rope press-down
  30 x 15 x 5 each arm

Lat Pulldown, underhand grip
  140 x 12
  160 x 10
  180 x 8 x 3

Dumbbell shrugs
  95s x 25 x 4

Shoulder prehab circuit, 15 lb dumbbells
  dumbbell front raise x 20 x 2
  dumbbell side raise x 20 x 2
  bent-over rear delt raise x 20 x 2

Zottman curls
  25s x 12 x 3
 

Read More..

8 7 Circa Max Week 1

3 more training weeks until RPS/XPC Boardwalk Brawl!

Circa Max, week 1

Box squat + strong & average bands (350 lbs tension)
  65 x 3
  155 x 2
  add briefs
  245 x 2
  335 x 1
  add
  425 x 1
  475 x 1
  515 x 1 (ties previous PR)
  565 x 1 (50 lb PR)

Reverse Hyper
  360 x 15
  410 x 15 x 4

One-arm seated row
  60 x 15 x 4

Abductor
  155 x 15 x 3

Adductor
  125 x 15 x 3

Read More..

1 17 DE Upper

Speed bench vs mini bands

  185 x 3 x 9

Bench press 

  235 x 20 close grip

  235 x 20 ultra wide grip

Incline French press

  105 x 10 x 5

Band press down 

  Doubled mini x 20 x 3

Wide grip lay pull down 

  165 x 12 x 4

Dumbbell shrugs 

  95 x 20 x 5

Reverse grip curls

  55 x 20 x 3

Read More..

7 1 ME Upper

Bench Press
  135 x 5
  225 x 5
  275 x 2
  315 x 1
  365 x 1
  405 x 1
  add slingshot
  435 x 1
  455 x 1 (5 lb PR)
  475 x 1 (25 lb PR)
  500 x 1 (50 lb PR)


Incline dumbbell fly
  70s x 12 x 3

Tricep pressdown
  120 x 12 x 3
  130 x 12 x 2

Dumbbell row
  110 x 8 x 3

Lateral dumbbell raise (heavy)
  30 x 6 x 1
  40 x 6 x 1
  50 x 6 x 3

Face Pulls
90 x 12 x 3

Read More..

1 1 DE Lower

Safety Bar Speed Squats + average bands, week 2 (55%) (beltless)
  295 x 2 x 10

Rack pulls vs. quadded super mini bands
  315 x 3 x 8

Backward sled drag, 200 feet
  4 plates x 3 trips

Pull-thrus
  80 x 15 x 3

Spread-eagle sit-ups x 15 x 3

Read More..

1 20 ME Upper

Ultra-Wide Grip Bench, 6 rep max
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  365 x 6 (30 lb PR)

Dumbbell incline press
  110s x 12 x 5

Standing dumbbell overhead tricep extension
  110 x 15 x 6

Lat pulldown, underhand grip
  200 x 12 x 6

Face pull
  80 x 20 x 4

Dumbbell hammer curl
  45s x 15 x 3

Read More..

1 6 ME Upper

Bench Press, 315 for max reps
Worked up to 315 x 13 (4-rep PR, previous best was 9 reps)

Incline Dumbbell press, dumbbells touching through entire movement
50s x 12
60s x 10
70s x 8 x 3

Overhead Tricep Extension w/ rope
60 x 15 x 6

Lat pulldown, close v-grip
160 x 12
180 x 10
200 x 8 x 3

Dumbbell side delt raise
30s x 12
35s x 10
40s x 8 x 3

Band Pull-apart for rear delts, 3 second eccentric
monster mini band x 25 x 3

Hammer curl
40s x 15 x 3

Read More..

1 4 16 ME Lower

Squat vs. average bands + 120 lbs chain
  add bands
  65 x 5
  155 x 5
  245 x 3
  add chains
  245 x 1
  355 x 1
  add briefs
  445 x 2
  495 x 2
  555 x 2

Sumo stiff-leg deadlift
  275 x 12
  325 x 10
  365 x 8 x 3

Dumbbell row
  85 x 12
  95 x 10
  105 x 8 x 3

Standing band crunch, average band x 20 x 3

Read More..

1 13 ME Upper

Bench Press w/ Slingshot
  135 x 10
  225 x 5
  275 x 3
  315 x 1
  365 x 1
  add slingshot
  405 x 1
  455 x 1
  485 x 1
  505 miss (previous PR 500)

Ultra wide grip cambered bar bench
  225 x 10
  245 x 10
  265 x 10
  275 x 10

Tate press
  70 x 8 x 8

Hammer iso chest supported row
  160 x 8 x 6 each arm

Front Plate Raise
  45 x 15 x 3

Rear delts on pec deck
  90 x 25 x 3

Hammer curls
  30 x 20 x 3

Read More..

1 11 ME Lower

Safety Squat Bar, Concentric Box Squat off Pins (Sit on box, good-morning off pins then stand up)
  65 x 5
  155 x 3
  245 x 1
  335 x 1
  385 x 1
  425 x 1

Leg Press
  450 x 10 x 6

Low Pulley Row
  200 x 10 x 6

Reverse Hyper
  450 x 12 x 4

Standing band crunch x 20 x 4

Read More..

11 1 DE Upper

Plate loaded machine bench
  180 x 12 x 6

Rope pressdown (limited ROM due to elbow brace on left arm)
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Machine lateral raise
  70 x 25 x 4

Shrugs on standing calf machine
  160 x 25 x 4

Incline sit-ups
  bw x 25 x 4

Read More..

1 15 DE Lower

Pause Squats (Walked out, reverse small band) (Week 1 75%)
  395 x 2 x 12

Speed pulls, sumo + 200 lbs band tension
  315 x 1 x 10

Split squat
   50 x 10 x 4 each leg

GHR
  25 x 10 x 4

Reverse Hyper
  410 x 20 x 3

Decline sit ups x 20 x 3

Read More..

How to Train a Dog to Come When Called Tips by K9 1 Dog Training

Subscribe to get more How to Train your dog videos by K9-1 Specialized Dog Training. You can get further details on how to train your dog to come when called...

Read More..

12 1 GPP

20 min stationary cycle

Stiff-leg deadlift
  135 x 15 x 3

Hanging leg raise
  20 x 3

Read More..