Dynamic Effort Upper Body 1/30

Football team again...

6x3 60% speed bench with double mini's. Hitting 60's to low 70's on tendo.. man I'm slow as shit

A1 Med Ball chest pass from ground 4x10
A2 Lat Pulldown... thick grip 4x10.. got over 200lbs

B1 DB Push Up Row Combo 3x6, 40, 50, 50
b2 Plate Curls 3x15

C1 G/H Sit ups 4x20
C2 1 arm DB military press 4x5 55lbs

Max Effort Lower Body 1/29

I lifted with football today
Hang Clean 145 3x3, 165 3x3

Trap Bar Deads ME single.. 525.. I got it but it was ugly. Form sucked

Walking Lunges 3 trips 55lbs

A1 Hanging Leg Raise Iso Holds 33 lbs 3x20 sec
A2 Good Morning 185 3x5

B1 G/H raise 3x10
b2 DB Shrugs 3x20 150 lbs

Max Effort Upper 1/27

Floor Press 295x1.. missed 305

A1 Pull Ups 2x towel pullups and x2 on BS straight leg pull ups x8
A2 KB Swing 4x10

B1 BS Push Ups 3x10
B2 Single Arm DB Bench 3x10 95, 105,110

C1 Neck 3x10
C2 BW Rows 3x12

1/23 Dynamic Effort Upper Body

Speed Bench 8x3 2 chains w/ 165

A1 Low Rows 4x10 200+
A2 BS Tri Extension 4x10
A3 Med Ball Chest Pass against wall 4x20

C1 Lat Raise 3x10
C2 BS BW Curls 3x10
C3 Push Ups 3x20

Submax Effort Lower Body

Hang Cleans 6x3 135x2x3, 165x2x3, 178x1x3, 198x1x3
I haven't cealned in years... wasn't to bad with form. Snatching obviously helped

Trap Bar Deads 4x5 got up to 455 on the last set... not to bad

Walking Lunges 3 trips 45x2, 55x1

A1 Hanging Leg Raise Iso Holds 15 kg plate 3x20sec
A2 DB RDL's 3x15 w/ 80's

C1 DB Shrugs 3x30 130, 150x2x20
C2 Glute Ham Raise 3x10

Max effort Upper Body

I lifted with a football group today
Floor Press ME 5.. worked up to 245 and jumped to 260 to beat a couple of guys and got 4 reps... poop

A1 Pull Ups 4x8
A2 KB Swings 4x10

B1 1 Arm DB Bench 3x10 w/ 90's
B2 Blast Strap Push Ups 3x10

C1 Neck 3x10
C2 Body weight rows 3x12

1/19 Max effort Lower Body

I deadlifted because I was alone in the weight room..
Sumo.. 135,225,3??,352 for sets of 5..
put briefs on and hit 402x1, 4x452 ,502x1, 5x32x1, 552x1 which is a huge gym PR for me...
I was using my Titan briefs

KB Snatches w/ 45 lbs 3x5 each

A1 Band goodmornings 3x20 green and blue bands
A2 Glute Ham raise 3x12 hands out..

I was running lat and had to fly through the end of the workout

1/16 Dynamic effort Upper Body

Bench 2 chains 6x3 255 45 sec rest, med to wide gripe
SE 3x3 225 w/ 2 chains

A1 Low Rows 5x8
A2 Front Raise to Pull Apart w/ mini 5x15-20

B1 Balistic Push Ups 3x10
B2 Shrugs 3151x12 , 365x2x12

C1 Band Press Downs green 3x30
C2 Hammer Curls 3x8 pausing at top w/ 55's

1/15 Dynamic Effort Lower Body

Box Jumps from 2 foams pads on a low box to a box 4x5
KB Snatch 4x5 each w/ 44lbs form is getting better

DE Sumo deads w/ double mimi bands 8x2 (225x2x2, and 275x6x2) short rest

A1 Good Mornings 185 4x5 I wanted to get over 225 going into it but i just wasn't feeling it today so I worked on depth.
A2 G/H Crunches w/ blue 4x20

1/9 DE Upper

Forgot to post this from last friday...

Speed Bench 2 chains each side 9x3 30 sec rest w/165

A1 Log Press 4x6
A2 Weigthed Chins 4x3 did 1 rep w/ 3 cahins and 20 lbs vest

did some other stuff... which I forget.

1/13 SE upper

Pause Bench 5x3 225,235 x2 ,245x2

A1 DB Bench 4x6 95, 105x3 sets
A2 Elevated Row 4x6 135 w/ mini bands

B1 Rows to chin w/ rotator bar 3x12
B2 DB Lat Raise 30, 30 , 35

C1 Lying Med Ball Chest pass 3x20 w/ 20
C2 Ab Roller 3x12

1/12 ME Lower Body

Box Squat w/ briefs
Worked up to 495x1 515x1, 545x1, 575x1
put on metal suit and did one with straps down
A1 Band Goodmornings 4x20 green and purple
A2 Glute Ham raise 3 holes and arms out 4x12

hanging Leg raises 3x10 feet to hands

DE Lower 1/8

Light Snatch from hang 4x5 w/ 60kgs

Box Squat w/ briefs and green bands 8x2 265

Sumo Speed DL's double reds 225x6 sets of 1

Good Mornings 4x3 deep 185, 205, 225, 225

1/6 SE Upper..shirt work

Worked up to 315 on bench then start working on a 4 board with my Metal Shirt.
did 3x2 on a 3 board then 3-4x2 on a 2 board. I worked on a wide grip and keeping the bar very low to find the grove in the shirt. Big Kev really helped me find grove. The shirt was tight as shit around my forearms and arms. I think Mom fattened me up over X Mass.

A1 Flat DB Bench 3x6 95, 105x2 sets
A2 Elevated Row 4x8

B1 Semi Supinated Lat PD to chin 3x12
B2 DB Lat Raise 3x8

C1 Dave Tates 3x8
C2 McGill Sit ups 3x10 each side
C3 Lying on ground Med Ball Chest Passes 2x20 w/ 20 lbs

1/5 ME Lower and new PR w/ Boss Briefs

I got a new pair of Titan Boss Briefs... they are thin and bad ass.
Box Squat worked up to 465 with singles and then got causious...
I hit 535 from the bot pretty good. Maybe had some left but I cut it with the PR. My prior PR was at Westisde when I hit 525 on a box from a Monolift. I was wearing briefs then as well.

A1 Band Goodmornings with Blue and Purple 4x20
A2 Glute Ham Raise 4x8 3 holes and 55 lbs plate

B1 Hanging Leg Raise 3x10
B2 KB Snatches 3x5 each hand