ME Upper 10/31 halloweeen

Reverse band Bench w/green worked up to 365,375 for a single.... then 365 for 2 singles
Push Up Clean and Press w/ KB's 3x10

A1 Scare Crpws 3x15
A2 1 arm isohold rows with blast straps 3x sec each

B1 Band Pressdowns 3x25
B2 Zottman Curls 3x8

10/30 ME Lower

Saftey Bar Box Squat w/ purple.. worked up to 275.. 315 stapled me. Took bands off and hit 345 for a single.
Sumo DL triples up to 402 x3 then 452x3.
A1 Glute ham Raise 3x20 w/ 33 lbs
A2 Hanging Leg Raise 3x10

10/28 DE upper

Clapp Pushups 3x8 double clap
Flat DB Bench 4x6 100, 105 110, 100
A1 Bottom Up KB Press 4x6
A2 Pull Ups 4x4 2 cahins, 2chains &12 lb med ball, 3 chains
B1 Planks 2x 2min front, 1.30 side
B2 Band Face Pulls 3x14
C1 Skull Crushers 4x8 95, 115, 125, 135 for 5..i died
C2 Wrist Roller 3x12

10/27 DE Lower

A1 Pistol Box Squats 4x6
A2 Overhead Squats 2x8 65 lbs
Box squats 3 chains each side 155x3 sets of 2 185 x5 sets of 2 hitting .78+ on all reps
B1 BB Lunge 135x12, 185x12, 185x2, 225x12
B2 Decline Leg Raise 4x12
C1 Good Mornings 4x5 185
C2 KB Snatches 4x10 each 45lb

10/24 ME Upper

Benched to 295 for 1
Reverse band Bench w/ green on Sorinex worked up to 385 for 3x1 and missed 3rd
Rack Lockouts 5 sets up to 315 for 3
A1 Elevated rows 4x8
A2 DB L lat raise w/ extension 3x10
B1 Shrugs 3x8 hold at top
B2 Band Face Pulls 3x15

10/23 ME Lower

Overhead Squat 2x8 eyes closed
Rack Pulls with double mini bands
425 for a single. This is 10 lbs over last week. I'm pretty happy with that.

A1 DB Step Ups 4x6 70, 80, 90, 95's
A2 Stadium hops 2 feet 4x
B1 Glute Ham Raises 3x20 w/ 33lbs
B2 4 Way ankle work with purple band

I had a big day with the rack pull and the step ups... 95 were heavy as hell.

10/21 Upper DE

Clap Push Ups 3x8
Flat DB Bench 4x6 90's. 115's 120'sx6, 120'sx2
A1 Pulls Ups 4x4 2 chains
A2 Bottom Up KB Press 4x6 45 lbs
B1 Band Face Pulls 3x15
B2 Planbks 2 min fornt 1.30 side x2
C1 St Bar Skulls Crushers 3x8 95, 115, 125, 125
C2 Grip falt Skinny grip 2 trips each hand

10/20 DE Lower

A1 Pistol Box J8mps 10lbs weighted vesr 3x5
A2 Eyes Cl;osed overhead squat bar for 3x8
Box Squat 10x2 3 chains each 135-165 hitting .80's or higher on tendo
B1 BB Lunge 4x6 each 135, 155,175, 185 I hate lunges
B2 Decline extension/raises 4x15
C1 Good Mornings 3x5 185
C2 KB Snatches 45lbs 3x5

10/17 Upper

A1 Incline Bench 4x6 185, 225 , 225, 225
A2 BW Rows w/ weighted vest 4x8
B1 Cuban Press 4x12 20's
B2 Ab Fallouts 4x10
C1 Incline DB Skull Crushers 3x8 45's
C2 Zottman Curls 3x8 45's

10/16 DE lower body

Snatch from Hang 3x3 then 3x3 with 58 kgs
A1 DB Step Ups 4x6 60, 70, 75, 85
A2 2 Foot stadium hops 4 trips
B1 Band Good mornings 3x15 blue band
B2 SB Exchange Sit ups 3x20

10/15 ME Upper

ME 3 Board Press warm up to 225x3, 275x2, 315x1, 335x1, 345x1
Tricept death 225 5 to chest, 5 to 2 board, 5 to 3 board and died... rested 20 sec and did 6 on 4 board
A1 Pull Ups 2 chains 4x4
A2 DB Cleans 4x10 35's
B1 Ballistic Push Ups 3x10
B2 Curls and Press 35's 3x12

10/14 ME Lower

Rack Pulls w/ double mini's.... warmed up to 275 and then hit singles 315, 365, 395, then PR'ed at 415. hard as all hell but once I got it moving I owned it.
Olmpic Squats 135x4, 185x4, 225x4, 275x4, 315x4. Last set was ugly.. my back was fried
A1 Weigthed Glute Ham Rasies 3x8 w/ 55lbs
A2 Alernate Explosive Step Ups 3x20
B1 Reverse Hypers light 2x20
B2 Windshield Wipers 2x10

10/10

Alumni football game tomorrow... and I'm beat up from a good week of training... so nothing crazy today.
Bench 4x6 225lbs pause press
A1 BW Rows 4x10
A2 Bottom up KB press 3x6

10/9 DE Lower Body

DE Box Squat 10x2 135 with 3 chains each shitty tendo times... mostly in the .70's
Trap Bar DL's 315 4x15 with purple band
A1 Good Mornings 225 4x5
A2 Reverse Crunch on a decline bench 4x10

10/8 strongman

Did some strongman training with some of my Lax team
tire flips w/ 750 lbs tire.. partner you go i go 15 straight flips
Log Press 15x3 w/ 50's on Log
tire Drags 3 trips 30 yds with parnter pace
Sled hammer hits on tire 2x20 each side

Good sweat... tire hurt my wind not legs...

ME Upper 10/7

Floor Press 300x1 PR for 3 3rd week
A1 Thick Bar bench with KB's and mini bands 35 kg KB's x12 45's 2x12 45's w/ 15 lb DB's for 12
A2 Semi Supinated Lat Pull down 4x8
B1 Y's on incline bench 4x12 10's
B2 DB Lat Raise 4x8 30's
C1 Hammer Curls 4x8 45's 122 tempo
C2 Paul Dick Press 95 x8 135 3x8
G/H Crunch 3x20 w/ Blue

10/6 ME Lower

A1 Overhead Squats 2x10- bar eyes closed
A2 Alternate Explosive Step Ups 2x20
Sumo Rack Lockouts with Double Mini band worked up to 405 for a single
Olympic Squats 185x4, 235x4, 275x4, 315x4
B1 Weighted G/H 3x8 w/ 55lbs
B2 Windshield Wipers(hanging leg raises to each hand 3x10

DE Upper 10/3

3 board press ME single 335 hit with ass up then missed with ass now
A1 Hanging leg raises 3x10
A2 Med Ball Chest throws 3x10 w/ 20lbs-er
B1 Close Grip Bench 4x10 185
B2 Scar Crows 4x10
Glute Ham Raises 3x10 explosive with 10 lbs med ball
DB Shrugs 3x25 w/ 125's

DE lower 10/2

Hang Snatch 2x3 w/ 40kgs, 1x3 50kgs, 1x3 55kgs, 1x3 60kgs
DE Sumo DL's 3x2 w/185, 4x2 w/ 225 .60-90's on Tendo
A1 Vertimax 4x10 purples on Sorniex Rack
A2 Good Mornings 1x4 135, 3x5 185

Sprints 10x25-30 yds