5-30-13 RE Squats

Squat
Barx10
135x5
225x5
275x5
315x5
365x8 @RPE 9
385x2
385x3 I was going to do 385x8, but i was a little bitch instead

High Bar Close Stance Pause Squats
225x5
275 4x5 @ RPE 8
315 1x5 @ RPE 9
I sunk these as physically low as I could go--hamstrings on calf

Wide Stance GM
135 3x8

 Leg press 3x20

Decline bench abs
45lbs 3x10 

5-28-13 Explosive Bench

Floor Press
Barx10
95x5
135x5
155x5
185 8x3 @RPE 6

2 Board Press (used pvc pipe)
135x5
185x5
225x8
add slingshot
245x8
275x8
275x8

DB Incline 3x15
50, 65, 55

100 band pressdowns

standing db shoulder press 3x10 35lbs

band fly's 3x15

abs

5-27-13 Heavy Deadlifts

Deadlift off 4" blocks
135x5 from floor
225x5 from floor
add blocks
275x5
315x5
365 5x2 @ RPE 7
405x2
455x1
495x1
515x1
535x1
550x1 @ RPE 10

Snatch grip dl off 4" blocks
315 2x8

db rows
100lbs 2x10
100lbs rest pause 10-3-3

db shrugs
50lbs 2x20

50 up and down planks

5-24-13 Accessory Day

CG Bench 5x5 195

Military Press
95x5
135x8
135x7
135x5
95 rest pause

reverse fly's 4x12 30lbs

power shrugs 405lbs 4x8

calves 4x10
Biceps 4 sets
abs

5-23-13 Heavy Squats

Squat:
Barx10
135x5
225x5
275x5
315x5
365 5x2 @ RPE 8
add wraps
390x2
415x2 @ RPE 7.5

Leg press 3x20
GM 3x8 155lbs
Lunges 3x12 40lbs each hand
Back exts 60 reps w/ 25lbs

5-21-13 Repetition Bench

Incline Bench
Bar 2x10
95x8
115x8
135x8
155x8
185x7
135x8

Incline DB
45lbs 2x20

Close grip flat bench
135 3x12
155 w/ slingshot rest paused 9-5-3

Band Fly's 3x15
Band Pressdowns 100

5-20-13 Explosive Deadlifts

Deadlift
295 3x3 @ RPE 6
315 1x3 @ RPE 6.5
295 4x4 @ RPE 6

4" Block Pulls Snatch Grip
255 3x15 @ RPE 10

Close Stance High Bar Squat
225 2x8
275 1x8

Barbell shrugs
275 3x12 last set rest paused 12-3-3

45 back exts w/ 25lbs

Lat pulldowns 4x15

5-17-13 Accessories

5x5 Close grip Bench 185lbs

Seated military press
95x10
115x10
115x8
115x10

Power shrugs
4x6 405lbs

Barbell Curls 65lbs 3x10
Calves
Abs

5-16-13 Explosive Squat

Squats felt good today and I did a TON of them, but I need to work on being more consistent with depth and technique. The squats were strong and fast but felt a little off. Nonetheless, I worked up to a reverse band pr

Squat:
Barx10
135x5
185x5
225x5
275 8x3 @ RPE 6

Reverse Band Squat:
315x2
365x2
405x2
455x2 @ RPE 8

Highbar Close-stance squat:
225x5
275 4x5
--These I focused on going slow and keeping the muscles under constant tension. I focused on the muscle, not moving the weight

Leg Press 4x15
Back exts 3x12 w/ 45lbs

5-14-13 Bench Max

Had to train in the morning about 14 hours after my last training session. Warmed up with little weight increases to accumulate some volume

Floor Press
barx5
barx5
95x5
135x5
155x5
175x5
195x3
205x3
225 5x2 ~80%
245x1
265x1 stopped here. didnt have any spotters or someone to hand off

Flat Bench 165(~60%) 1x15 1x13

Lat pulldowns 3x12
Band press downs 100
Shrugs 3x15
Military press 3x12

5-13-13 Deadlift Reps

5-13-13

Deadlift Reps

Deadlift:
135x5
185x5
225x5
275x5
325x8

4"Block Pull
350 2x3
375x3
400x3

Squat 5x5
135x5
225 2x5
245 3x5

GM 4x10 135lb

Back ext 50 reps w/ 25lbs