MON APR 19 – ME SQ/DL

Warm up
6 trips sled lower
Reverse Hyper – 1×12
GHR sit-ups – 2×12
Reverse Green Band Deadlift – up to 405×3, add belt 495×1, 585×1, 635×1, 675×1
Reverse Hyper – 4×10 heavy
GHR elevated 4.5″ on top setting – 3×6-8
Green Band Obliques – 3×10
GHR sit-ups – 3×12

SUN APRIL 18 – DE BP

Warm up – 3 sets of pull ups, light shoulder work with dumbells and mini band
DE BP 235 5×3, 225 3×3
Decline Tricep Ext. 4×10
Chest Supported Rows 4×8-10
Pec Deck Rear Delt 3×10
Hammer Curls 3×10
Shrugs 225×10, 315×10, 405 2×10

TUE APRIL 13 ME – SQ/DL

warm up – 5 trips sled lower
SS Bar GMs suspened (36.5″ – height) – up to 365×3, 405×1, 435 missed
SS Bar Shrug – 3×10
Mikesell Pull Thru – 3x15x light band
G/H Raise – 3×12
Stability Ball Sit Ups – 4×10
Pull Down Obliques – 2×15

MON APRIL 12 – DE BP

Warm Up – sled dragging upper 5 trips
DE BP – 2x2x185, 2x2x195, 2x2x205, 2x2x185 all sets w/80 lbs chain
4 Board Press – 5×275, 3×315, 3×315 all sets w/80 lbs chain
Tricep Ext – 2×30 mini band
Bar Pull Ups – 3×15
Side Lateral – 3×10 mini band
Barbell Curls – 3×8

SAT APRIL 03 – APF TEXAS STATE CHAMPIONSHIPS

SAT APRIL 03 APF TEXAS STATE CHAMPIONSHIPS
Squat
1st 628 lbs missed – squated before signal
2nd 628 lbs missed – too high
3rd 655.7 lbs
Bench Press
1st 440 lbs missed
2nd 451.7 lbs
3rd 475 lbs missed – uneven extension
Dead Lift
1st 580 lbs
2nd 628.2 lbs
3rd 705 lbs missed
Total = 1735.6
1st Place 242 Submaster
3rd Place 242 Open