5/2 - EDT

PR Zone 1:

DB Snatch Left 35x60 reps

DB Snatch Right 35x60 reps

PR Zone 2:

Lunge Left 35x55 reps

Lunge Right 35x55 reps

PR Zone 3:

Back Extensions 25x50 reps

Swiss Ball Crunches 10x50 reps

4/30 - EDT

PR Zone1:

DB Thrusters  30x60 reps

Lat Pulldowns 150x56 reps

PR Zone 2:

Incline DB Press 65x45 reps

Low Cable Row 180x45 reps

PR Zone 3:

Hammer Curl 40x48 reps

Tricep Pressdowns 110x50 reps

4/28 - EDT

PR Zone 1:

DB Snatch Left  35x45 reps

DB Snatch Right 35x45 reps

PR Zone 2:

Lunge Left Leg  35x45 reps

Lunge Right Leg 35x45 reps

PR Zone 3:

Back Extensions 25x45 reps

Swiss Ball Crunches 45 reps

4/25 - EDT

PR Zone 1:

Thrusters  30x51 reps

Lat Pulldowns 150x49 reps

PR Zone 2:

Incline DB Press  55x55 reps

Low Cable Rows 165x55 reps

PR Zone 3:

Hammer Curls 40x48 reps

Tricep Pressdowns 100x55 reps

Some of the loads were a little light, and I'll adjust next workout.  Each PR Zone was 15 minutes.

4/22 - Bench Press

Bench Press   185x5, 210x3, 235x6

Superset:

Bench Press  135x15,15,15

Barbell Curls  50x15,15,15

4/19 - Deadlift

Deadlift  235x5, 265x3, 295x3 (PR)

Superset:

Deadlift 135x15,15,15,15,12

Chins 4,4,4,4,4+1 slow negative

4/18 - Overhead Press

Standing Overhead Press 110x5, 125x3, 140x4 (PR)

Superset:

Standing Overhead Press 65x15,15,13,13,12

DB Shrugs 55x15,15,15,15,15

4/16 - Squat

Squat 190x3, 220x3, 245x5


Squat 135x15,15,15,15,15

4/12 - Deadlift

Deadlift 220x3, 250x3, 280x5

Superset:

Deadlift 135x15,15,15,12,12

Chinups 4,4,4,4,4+1 slow negative

4/11 - Overhead Press

Standing Overhead Press 105x3, 120x3, 135x5

Superset:

Standing Overhead Press 60x15,15,15,15,15

DB Shrugs 45x15,15,15,15,15

4/10 - Squat

Squat  180x5, 205x5, 230x7

Superset:

Squat 115x15,15,15

Prone Leg Curl 70+2x15,15,15

4/7 - Bench Press

Bench Press 160x5, 185x5, 210x10

Superset:

Bench Press 135x15,15,12,12,12

Barbell Curl 50x15,15,12,10,10

DB Tricep Extensions 50x15,15,15

Dead Hang  40s,25s

4/5 - Deadlift

Deadlift  205x5, 235x5, 265x5

Superset:

Deadlift 155x12,12,10,10,10

Chinups 4,4,4,4,3

4/4 - Overhead Press

Standing Overhead Press 95x5, 110x5, 125x4

 

Superset:

Standing Overhead Press 55x15,15,15,15,15

DB Shrugs 40x15,15,15,15,15    

3/26 - Overhead Press & Deadlift DELOAD

Standing Overhead Press 65x5, 75x5, 85x5

Deadlift 135x5, 155x5, 185x5

Superset:

Chins 3,3,3,3,3,3

Dips 12,12,12,8,8,7

Superset:

Good Mornings w/60lb barbell 12,12,12,12

Ab Rollouts 10,10,10,10

Front Plank 1x65sec

3/26 - Squat

Squat 195x5, 225x3, 250x5

3/24 - Bench Press

Bench Press  180x5   205x3   230x7

Chins 6,5, 2 slow negative

3/22 - Overhead Press & Deadlift

Standing Overhead Press 105x5, 120x3, 135x4

Deadlift 225x5, 255x3, 285x5

Superset:

Chins 3,3,3,3,3,3

Dips 12,12,11,8,5,5

Superset:

Back Raise 12,12,12,12

Incline Crunches w/8lb MB 20,20,20,20

Back Raise 12,12

3/17 - Bench Press

Bench 170x3, 195x3, 220x7

3/15 - Overhead Press & Deadlift

Standing Overhead Press  100x3, 115x3, 130x5

Deadlift  210x3, 240x3, 270x6

Superset:

Chins  3,3,3,3,3,2

Dips  12,12,10,7,6,6

Superset:

Chins 2,2,2,2

Back Raises 12,12,12,10

3/12 - Squat

Squat  170x5, 195x5, 225x8

Superset:

Stepups w/bar (ea. leg)  12,12,12

V-ups  12,12,12

Superset:

Chins   3,3,3

Woodchoppers (ea. side) 12,12,12

3/10 - Bench Press

Bench Press  160x5, 180x5, 205x10

Superset:

Chinups 3,3,3,3,3,3

Pushups 15,15,15,13,10,10

3/8 - Overhead Press & Deadlift

Standing Overhead Press  95x5, 105x5, 120x5

Deadlift 195x5, 225x5, 255x7

Superset:

Chinups  3,3,3,3,2,2

Dips 12,12,8,7,6,6

Superset:

Chinups 2,2,2

Back Raises 15,15,12

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/22 - Phase 1.11 Day 1

Bench Press  225x8, 225x8, 235x4, 235x4, 250x2

Seated Barbell Shoulder Press 100x8,8,8,8

Pushups 1x30

Jump Rope Intervals (15sec work, 15sec rest) x 15

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/17 Phase 1.10 Day 3

Deadlifts  205x8, 205x8, 275x4, 295x4, 315x2

Deep Squats 155x8,8,8,8

V-ups  2x20

Superset:

Jump Rope x 100

Burpess x 10

Atomic Sit-ups x 10

Skip Rope x 50

3 rounds

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/16 - Phase 1.10 Day 1

Bench Press  220x8, 220x8, 230x4, 230x4, 245x2

Barbell Shoulder Press 95x8,8,8,8

Pushups 1x27

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/12 Phase 1.9 Day 5

Superset:

BW Squats x 20

BW Lunges x 10 per leg

BW Stepups x 10 per leg

Burpees x 10

3 rounds

Superset:

Chins x 6,5,4

Pushups x 20,20,20

V-ups x 15,15,15

Jumping Jacks x 20,20,20

Finisher:

Front plank x 30 sec

Left plank x 30 sec

Right plank x 30 sec

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/10 - Phase 1.9 Day 3

Deadlifts  185x8,205x8,245x4,275x4,295x2,305x2

Deep Squats  155x8,8,8,8

V-ups  2x20

----------------------------------------------------------------------------------------------

"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/9 - Hybrid Conditioning

Warrior Circuit:

Pushups x 15

Band Rows x 30

Med. Ball Chest Pushes x 20

Hand Walking over 1 plate x 20

4 rounds w/1 minute rest between rounds

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/8 - Phase 1.9 Day 1

Bench Press  215x8,8  225x4,4  240x2

Seated Barbell Shoulder Press  95x8,8,8,5

Pushups  16

Superset:

Jump Rope x 100

Burpees x 10

V-ups x 10

Jump Rope x 50

5 rounds

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"The American Republic will endure until the day Congress discovers that it can bribe the public with the public's money." Alexis de Tocqueville

2/4 - Hybrid Conditioning

Pushups x 20

Band Rows x 30

Medicine ball chest presses x 20

Hand walking over plates x 20

---3 rounds