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 – 385×2
Chest Supported DB Rows – 4×12
Lat Pulldowns – 4×12
Rotator work

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 Squat – 345 2×5
Deadlift – w/ Metal Deadlifter 245×1, 335×1, 445×1, straps up 495×3, 495×1
Superset
GHR – 3×10
GHR sit-ups – 3×10

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. – 3×10
Low Pulley Rows – 3×10
Lat Pulldown – 3×10

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. – 3×15
Leg Curls – 3×15
45° Hyper Ext. w/light band – 3×10
Pull Down ABs – 3×10
Leg Raises – 3×10
Calf Raises – 3×15

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
BB Curls 1×10
Rear Delt Machine – 3×10
Calf Raises – 3×10

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, x1 off 2 blocks, x1 off 3 blocks, x1 off 4 blocks, x1 off floor
Superset
GHR – 3×10 light band
GHR sit-ups – 3×10

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
Rope Pushdown – 3×10
Low Pulley Lateral Raise – 3×10
Concentration Curl – 3×10