MON SEP 27 – ME SQ/DL
Warm up – Box jumps 3×5 High Box SQ Manta Ray – 135×3, 225×3, 315×1, 405×3, 495×1, 545×1 PR Pin Pulls (pin 1) – 335×1,…
SEP 26 – DE BP
Warm up – sled dragging DE BP w/60lbs of chains – 175x8x3 MM 5 Board Press – 365×1, 365×3, 385×3 PR MM 4 Board Press…
FRI SEP 24 – DE SQ/DL
warm up- hip mobility sled dragging 8 trips Mikesell pull thru w/light band – 2×10 DE Box Squat w/SS Bar – 315 (335) 8×2 Bottom-End…
WED SEP 22 – ME BP
Warmup – sled dragging 4 trips BP (close grip)- up to 225×3, 275×2, 345×3 PR BP (w/shirt) – 405×3, 435×1, 435×3 PR Cable Tricep Ext….
TUE SEP 21 – ME SQ/DL
GM (close stance)- 135×5, 225×3, 315×3, 415×1, 495×1 PR Hip Abduction Machine – 4×10 Pull Throughs (low cable machine w/light band)- 4×10 Leg Ext. –…
MON SEP 20 – DE BP
World Gym – Paramus, NJ DE BP w/minis – 175x8x2 Pin Presses – 405×3, 475×3, 515×3 Giant Set Hammer curls 1×10 Rev. BB Curls 1×10…
FRI SEP 17 – DE SQ/DL
Free Squat 74% – 145×3, 245×3, 335×3, add belt 385×3, add briefs 455×1, 555×3 Speed Deadlift – conv 405×1 off floor, x1 off 1 block,…
WED SEP 15 – ME BP
Floor Press (close grip) – up to 275×3, 315×1, 345×1, 375x2x1 Decline BP (close grip) – 225×8, 275×6, 315×5 Superset Blast Strap Lats – 3×10-12…
MON SEP 13 – ME SQ/DL
Power SQ Machine w/blue bands – 180×10, 360×8, 540×12 Stiff Leg DL – 315×8, 405×6 Hanging Leg Raises w/DB – 3×8-10 Pull Down ABs –…
SUN SEP 12 – DE BP
DE BP w/minis – 165 6×3, 205×3, 225×1 SSB 4 Board Press w/minis – 225×5, 275×5, 315×3 DB Cleans – 3×10 Lat Pulldowns – 4×10
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