5 27 ME Upper

Ultra-wide grip bench press 6RM
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  355 x 6 (20 lb PR)

Close grip bench vs. double minis
  255 x 6 x 4

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 3

Dumbbell shrug
  110s x 15 x 3

Front barbell raise overhead
  50 x 12 x 3

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5 4 ME Lower Deload Week 2

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
  95 x 25 x 2

Adductor
  95 x 25 x 2

Incline Sit-up
  bw x 25 x 2

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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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5 17 DE Upper

Speed bench
  205 + doubled minis (85) x 3 x 9

Decline dumbbell press
  80s x 20 x 2

EZ bar triceps extension
  85 x 12 x 3

superset w/ band push downs
  small x 12 x 3

Lat pulldown, wide palms facing
  180 x 12 x 3

Dumbbell side raise (strict)
  25 x 12 x 3

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10 5 ME Lower

SS Bar Squat
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  add wraps
  475 x 1
  515 x 1

45 Degree Back Extension/ SS Bar
  95 x 12 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  120 x 20 x 5

Band Leg Curl
  Super Mini x 20 x 3

Leg Press
  230 x 12-11-10-9-8-7-6-5-4-3-2-1, 10 second hold at top between sets

Incline Sit-ups
  *skipped these, abs were cramping all night, starting when I wrapped my knees for 515 squat

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5 25 ME Lower

Stability work (got this from a squat article by Matt Wenning, decided it would help me since stability has been an issue for me on meet day)

Warm up:
  sled drags - 3 trips with 2 plates on sled
  terminal knee extensions with band
  good morning with band around neck

Squat, 40% + 20% hanging chain (not touching floor) - briefs only
  warm-up then
  335 + 160 lbs chain x 2 x 8

Barbell good morning
  135 x 12
  225 x 10 x 2
  275 x 8

Barbell t-bar row, v-handle
  135 x 12 x 1
  180 x 10 x 1
  205 x 8 x 3

Piston leg press
  270 x 20 x 4

Cable crunch
  100 x 15 x 1*

*had to quit, got cramp in lower abs

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6 5 DE Lower

Speed Squat, Bow Bar + Strong Bands (week 1)
  395 x 2 x 12

Pin 3 rack pulls + quadded mini bands
  365 x 3 x 8

Reverse Hyper
  450 x 20 x 3

Pull thrus
  60 x 12 x 4

Seated Leg Curl
  180 x 12
  200 x 10
  240 x 8
  260 x 6

Standing Band crunch
  average band x 20 x 3

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5 6 ME Upper Deload Week 2

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 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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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

Read More..

5 13 ME Upper

Bench Press off Manpon
 worked up to 435 x 2

Floor press
  255 x 5
  255 + 1 set chains x 5
  255 + 2 sets chains x 5
  255 + 3 sets chains x 5
  255 + 4 sets chains x 5

One arm dumbbell overhead
  40 x 10 x 3

Front Strait arm pulldown
  80 x 12 x 3

Front barbell raise overhead
  50 x 12 x 3

hammer curl
  60 x 12 x 3

Read More..

5 26 GPP

Leg extension 115 x 15 x 3

Lying leg curl  70 x 15 x 3

Seated calf 180 x 15 x 3

Hanging leg raise x 15 x 3

45 degree back extension x 15 x 3

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5 22 DE Lower

SS Bar speed squat (week 2)
  385 + average bands x 2 x 10

Speed pulls off 2" deficit
   365 + 200 lbs band x 1 x 8

Mikesell pull-thrus w/ average band x 20 x 4

Seated leg curl
  120 x 12
  140 x 12
  160 x 12

Circuit:
  ISO leg extension 70 x 15 x 3
  Abductor 110 x 15 x 3
  Adductor 110 x 15 x 3

Reverse Hyper
  320 x 20 x 2

Spread eagle sit-ups x 20 x 2

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5 3 DE Upper deload week 2

Incline dumbbell press
  80 x 25 x 2

Rope press down
  70 x 25 x 2

Lat pulldown (wide, palms in)
  130 x 25 x 2

Front barbell raise overhead
  30 x 25 x 2

Reverse grip EZ bar curl
  45 x 25 x 2

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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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5 20 ME Upper

Shirted 3-board press

Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Add shirt and 3 boards
495 x 3
525 x 3
555 x 3
585 x 3 (15 lb PR)
615 x 3 (45 lb PR)

Floor press
255 x 5
255 + 40 lbs chain x 5
255 + 80 lbs chain x 5
255 + 120 lbs chain x 5
255 + 160 lbs chain x 5

One-arm dumbbell overhead
  45 x 12 x 3

Hammer ISO row
  160 x 8 x 3 each arm

Lateral dumbbell raise (heavy)
  45 x 6 x 3

Read More..

7 5 DE Upper

Speed Bench off Pins + doubled mini bands
  205 x 3 x 9

Incline dumbbell press
  90 x 20 x 2

EZ Bar Skull Crushers
  135 x 8 x 5

Single-arm rope press-down
  30 x 15 x 4 each arm

Supra Bar Lat Pulldown, underhand grip
  200 x 12 x 4

Dumbbell shrugs
  120 x 15 x 3

Dumbbell side lat raise
  25 x 15 x 3

Read More..

5 31 DE Upper

Got this one in late at night after a long day working in the yard. Skipped a few things to make it short and sweet (1 hour in and out)

Speed bench + doubled minis
  205 x 3 x 9

Dumbbell military press 80s x 20 x 2

Lying dumbbell tricep extension 45s x 12 x 4

Dumbbell lateral raise 25s x 12 x 3

Band rear delts w/ monster mini x 12 x 3

Read More..

8 5 ME Bench

Reverse Strong Band Bench
  225 x 5
  315 x 3
  405 x 1
  455 x 1
  495 x 1
  545 x 1
  585 miss

Floor press
  255 x 5
  255 + 1 set chain x 5
  255 + 2 sets chain x 5
  255 + 3 sets chain x 5
  255 + 4 sets chain x 5

Lying 1-arm dumbell extension
  35 x 12
  45 x 12 x 4

Chest-supported t-bar row
160 x 12
180 x 12 x 4

Dumbbell front raise
  35 x 12 x 3

Dumbbell side lateral raise
  35 x 12 x 3

Dumbbell bent-over rear delt raise
  35 x 12 x 3

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5 18 ME Lower

Zercher squat off pins (pin 5)
  135 x 5
  225 x 3
  315 x 1
  365 x 1
  405 x 1 (PR)
  425 miss

Stiff leg deadlifts
  295 x 10 x 4

Pendlay rows
  185 x 12 x 3

Dumbbell lunges
  50s x 10 x 3

Ab wheel
  15 x 3

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The little dog turns the big 5 tomorrow

Where did the time go? I mean I have so many stories and memories but 5? Cant be..

But it is.

Its gotta be a good life (this one I share with my dog)



Happy birthday to the best dog on the planet (hey your dog might be the best too.. but this is MY blog) I am grateful to have such a fantastic canine partner to share my life with. I have learnt so much in this half a decade so far. I look forward to how much more I will learn and the fun we will have!

What have we got to complain about? Nothing.

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