6 25 DE Lower

Today didnt go well. Back/rib pain came back warming up for squats. Did 2 sets then shut it down & did accessories only.


Safety bar speed squat + 120 lb chain
  405 x 2 x 2, quit after 2nd set due to severe rib pain


Strict reverse hyper (no momentum)
  90 x 12 x 3

GHR holding plate
  25 x 8 x 5

Abductor/Adductor
  140/115 x 15 x 3

Seated Calf Raise
  140 x 15 x 3

Incline sit-up
  15 x 4

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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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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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Train Your Dog 6 Important Dog Training Tips For Obedience Training

http://dog-think.com (free dog training guide link... it will be sent to your email, but its good) - Hey everybody! If you want to learn how to train your do...

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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

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6 3 ME Upper

Cambered-bar bench to 1-board, vs. doubled monster minis (+120)
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  345 miss

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

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 4

Lateral dumbbell raise (heavy)
  45 x 6 x 4

Face Pulls
  100 x 12 x 4

Hammer Curls
  60s x 12 x 3

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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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6 8 ME Lower

Box Squat + 160 lbs chain
  155 x 4
  265 x 2
  355 x 2
  add briefs
  465 x 2
  515 x
  555 x 2
  575 x 2
  605 x 1  missed 2nd rep
  605 x 1  missed 2nd rep
 
So this didnt go as well as planned. I wanted to get closer to 800 at the top for a double. Tried 605 twice and both times failed on the 2nd rep about 3 inches off the box. Not quite where I want to be, guess Ive got work to do...

Romanian deadlift
  405 x 8 x 5

Low Pulley Row
 190 x 12 x 4

Dumbbell Lunges
  60s x 8 x 4

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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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6 9 GPP

Cycle 20 mins.

Hanging leg raise x 15 x 3

45 degree back extension + small band x 15 x 3

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6 21 DE Upper

Fat bar speed bench + doubled mini bands 

  205 x 3 x 9

Fat bar bench press

  235 x 20 close grip

  235 x 20 ultra wide grip

Body weight dips

  15 x 3

Lat pull downs behind head

  140 x 15 x 3

Dumbbell shrugs

  95s x 15 x 3

Dumbbell side raises

  25s x 12 x 3

Leg raises on bench

  15 x 4

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11 6 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 3 (60%)
  335 x 2 x 8

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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6 17 ME Upper

Shirted bench to 2-board
  135 x 10
  225 x 5
  275 x 2
  315 x 2
  365 x 1
  405 x 1
  add shirt
  495 x 2 to 4 board
  545 x 2 to 3 board
  585 x 2 to 2 board
  615 x 2 to 2 board
  635 x 1 to 2 board, missed 2nd rep


One-arm cable push down
  35 x 12 x 5 each arm

Chest supported row
  135 x 8 x 1
  200 x 6 x 3

Lateral dumbbell raise (heavy)
  25 x 6 x 1
  35 x 6 x 1
  50 x 6 x 3

Face Pulls
80 x 15 x 3

Hammer Curls
  60s x 12 x 2

Side bends
  45 x 15 x 2

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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

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6 10 ME Upper

Got a late start tonight, didnt expect much but turned out to be a great night!

Swiss-bar bench
  155 x 5
  245 x 3
  295 x 1
  335 x 1 (previous PR)
  355 x 1 (20 lb PR)
  365 x 1 (30 lb PR)
  385 x 1 (50 lb PR)

Reverse grip bench
  245 x 8 x 4 (did 12 last set)

One-arm cable push down
  30 x 12 x 5 each arm

Chest supported row
  180 x 8 x 4

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  90 x 12 x 4

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6 14 DE Upper

Fat bar speed bench + doubled minis
  205 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Bodyweight dips x 15 x 5

Lat pulldown, behind head
  140 x 12 x 4

Dumbbell side raise
  25 x 12 x 4

Band rear delts
  monster mini x 15 x 4

Band bicep curl
  mini x 15 x 3

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Class Sat 9 6

The Fun and Focus class scheduled for Sat Sept 6 is cancelled due to the bad weather.

I apologize for the inconvenience. I will see you next Sat Sept 13th at 10am

Keep training!!

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6 22 ME Lower

Squat vs. average bands (+ 165 lbs)
  155 x 5
  265 x 3
  355 x 2
  405 x 1
add briefs
  445 x 1
  535 x 1
add suit, straps down
  605 x 1
  645 x 1
 straps up
  700 x 1
  745 miss

Band good-morning w/ average band
  25 x 4

Band leg curl w/ super mini
  25 x 4

Rope crunch
  90 x 15 x 4

Band pull-apart w/ mini
  25 x 4

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Dog Training Tips 6 Tips To Successful Obedience Dog Training

http://thebetterinfo.com/free-dog-training.html (free dog training guide link... it will be sent to your email, but its good) - Hey everybody! If you want to...

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6 24 ME Upper

Overhead Press off Pins
  135 x 5
  185 x 3
  225 x 1
  255 x 1
  275 x 1
  305 x 1
  315 miss

Incline dumbbell fly
  60s x 12 x 4

Tricep pressdown
  120 x 12 x 5

Dumbbell row
  110 x 8 x 5

Dumbbell shoulder press
  80s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 2

Standing Band crunch
  15 x 4

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