6 29 ME Lower

No squats today due to back issue...not really happy about this but I need to do what I need to do to get better at this point.

Heavy sled pulls, 200 ft
  5 plates, 6 trips forward
  3 plates, 6 trips backward


45 degree back extension
  small + monster bands + 25 lb plate x 8 x 5

Single arm low pulley row
  80 x 12 x 3 each side

Standing leg curl
  75 x 12 x 4 each leg

Oblique twist machine
  45 x 12 x 2 each side

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11 29 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell incline press
  90s x 20 x 2

Close-grip push-ups, hands on medicine ball
  20 x 5

Lat pulldown, ultra-wide grip
  150 x 15 x 5

Dumbbell shrugs
  105s x 20 x 5

Band pull-aparts for rear delts
  mini band x 20 x 5

Seated concentration curls
  20s x 15 x 5
  superset w/ band elbow traction, 30 second sets

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7 29 ME Upper

3-board press raw
  135 x 5
  225 x 3
  315 x 1
  405 x 1
  455 x 1 (10 lb PR)
  485 x 2 (40 lb PR)
  505 miss

Pec deck
  200 x 12 x 3

Tricep pushdowns
  110 x 12 x 5

V-grip lat pulldown
  180 x 12 x 5

Dumbbell shoulder press
   95s x 12 x 3  (only got 10 reps 2nd set and 7 3rd set)

Rear delt on pec deck
  100 x 12 x 3

Low pulley rope curl
  60 x 12 x 3

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10 29 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 2 (55%)
  305 x 2 x 12

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 5 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

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5 29 DE Lower

SS Bar Box squat vs. Average bands (week 3)
  425 x 2 x 7
* these felt heavy and somewhat slow, but last training cycle I couldnt even handle this weight, so Im happy with where Im at

Speed pulls vs. 200 lbs band
  365 x 1 x 8

Reverse hyper 410 x 20 x 3

GHR 20 lb chain around neck x 10 x 4

Upright Row
  135 x 10 x 4

Circuit, 3X thru
  ISO leg extension 75 x 12
  Abductor 110 x 12
  Adductor 110 x 12

Standing green band crunch x 15 x 3

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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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