OCT 27 ME BP

Close Grip BP – 135×5, 225×3, 275×3, 350×3 PR
Shirt Work – 405×1 didn’t touch, 445×1 2″ from touching
Band rear delts – 3×10
Super Set
Side laterals – 3×10
Front raises – 3×10
Super Set
Lat Pulldowns (front) – 4×10
Lat Pulldowns (back) – 4×10

OCT. 25 – ME SQ/DL

Warm up
Sled dragging – 6 trips
GM w/4″ cambered bar – 135×5, 225×5, 315×5, 405×8 PR
Zercher Box SQ (close stance) – 225×3, 275×3, 315×5 PR
Rev. Hypers – 3×10
Ab wheel – 3×10

OCT 24 – DE BP

Warm up
Sled dragging
DE BP – 175 +80lbs chain 8×3
Pin Presses – w/80lbs chain 315×5, 405×5, 495×3
CSR – 4×10
Rear delt raises – 3×10
Hammer curls – 2×10

OCT 20 – ME BP

Floor Press +80lbs chain – up to 225×3, 275×3, 315×1, 345×1, 365×1, 375 missed
MM 4 Board Press – 315×3, 365×2, 315×3
SSB Shrugs – 275×10, 315x3x10
Rows – 4×10
DB Curls – 2×10

OCT 17 ME BP

Warm up:
Face Pulls – 3×10
Tricep Pressdowns – 3×10
Blast Strap Pushups – 3×10
Sled Dragging – 6 trips
DE BP – 185 + 80 lbs chain 8×2
5 Board SS Bar (w/80lbs of chain)- 275 x3,x5,x8, 315×3
Pin 9 Lockout – 405×5, 495×2
Lat Pulldown – 3×10
Seated Row – 2×10
Standing Arnold Press – 3×10

OCT 14 DE SQ/DL

Stroud’s – Hurst, TX
Warm up:
stretching
leg ext – 2×10
pulldown abs – 3×10
face pulls – 2×10
SQ – bar x 5, 105×5, 145×3, 235×3, 325×2,
+ Metal briefs 415×2, 505×1,
+ Metal SQ suit straps down 595×1,
straps up 705×1 (opener for upcoming meet)
Speed DL w/doubled minis – 235x2x1, 325x5x1, 415x2x1