6 15 ME Lower

Raw conventional deadlift off  2" deficit
  225 x 5
  335 x 3
  425 x 1
  515 x 1
  565 x 1
  605 x 1
  645 miss


Front squat press
  320 x 8 x 4

Low pulley row
 190 x 12 x 4

Band good morning
  average band x 25 x 4

Standing leg curl
  75 x 12 x 4 each leg

Incline Sit-up
 12 lb med ball x 15 x 4

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5 11 15 ME Lower

First day of meet cycle!!! 15 weeks out from RPS/XPC  Boardwalk Bash!

Warm-up:
    Sled drags
    band hip mobility
    band good mornings

SS bar low box squat, 3RM

bar x 5
155 x 5
245 x 3
335 x 3
425 x 3
add briefs
515 x 3 (PR)
565 x 3 (PR...this tied my 1RM from last training cycle)

Stiff leg DLs off 4" box
  245 x 8 x 3

T-bar row
  205 x 8 x 3

Dumbbell Lunges
  50s x 8 x 3

ab wheel roll-outs
  12 x 3

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7 15 ME Upper

4" Rack Lockout 
  135 x 5

  225 x 5

  315 x 1

  365 x 1

  405 x 1

  455 x 1

  495 x 1

  525 x 1 (25 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  235 x 8 x 3 each side

Dumbbell shoulder press
   90s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 3

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5 15 DE Lower

SS bar speed squats
  335 + average bands (150) x 2 x 12

Sumo speed pulls (w/ briefs)
  365 + 200 lbs band x 1 x 8

GHR
  bw x 12 x 3

Low pulley upright row
  70 x 12 x 3

Superset:
  ISO leg extension 70 x 12 x 3
  Adduction 100 x 12 x 3
  Abduction 100 x 12 x 3

Reverse Hyper
  360 x 20 x 3

Side bend
  45 x 12 x 3

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4 30 15 GPP

Row 2000m

Hanging leg raises 25 x 2

45 degree back extensions 25 x 2

Whole session took less than 20 minutes

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4 27 15 ME lower

Hack squat
  90 x 25 x 2

45 degree back extension
  bw x 25 x 2

Leg extension
  115 x 25 x 2

Seated leg curl
  120 x 25 x 2

Low pulley upright row
  75 x 25 x 2

Abductor
  80 x 25 x 2

Adductor
  80 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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15 Cesar Millan Harry Brooks

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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11 15 DE Upper

8 weeks since bicep surgery, first unrestricted upper body training


Speed bench + 80 lbs chain
  135 x 3 x 9

Dumbbell tricep extensions
  45s x 10 x 4

superset w/ band pushdowns
  super mini x 25 x 4

Wide-grip lat pulldown
  125 x 15 x 4

Front plate raise
  45 x 15 x 4

Band face pulls
  monster mini x 15 x 4

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4 29 15 ME Upper

Deload Week 1

Dumbbell press
  80 x 25 x 2

Pec Deck
  90 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

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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

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