DEC 9 – DE SQ/DL

Sled – 6 trips
Stretching
Box SQ w/green bands – 325x8x2, first 4 sets were done 1.5 inches higher than usual (*see notes below)
Speed DL w/green bands – 225×1, 315x6x1
45° Hyper. w/14″ cambered bar – 3×10
GHR (w/light band)- 3×10
GHR sit-ups(w/light band)- 3×10
*Since we have a monolift to train with I have taken my squat stance out wider and my flexibility is non-existent. To try to over come this problem tonight I added an additional 45lbs plate to the box. This raised it up an extra 1.5 inches. Half way through my box squats I removed the plate and I was able to maintain good form. Along with some serious stretching I think this will help me get flexible enough for the squat.

DEC 5 – DE BP

Blast Strap Pushups – 3×10
Face Pulls – 3×12
Pulldown Shrugs – 3×10
DE BP w/minis – 155x8x2
MM 4 Board Press – 315×3, 365×3, 405×1
Grappler Rows – 4×10
Grappler Shoulder Press – 4×10
Single Hand Band Pressdowns w/light band – 3×10

DEC 4 – Extra Workout

Shoulder Complex
Superset
Front Raises 1×10
Front Raises thumb up 1×10
Front Raises thumb dn 1×10
Side Latterals 1×10
Side Laterals thumb up 1×10
Side Laterals thumb dn 1×10
Rear Delt Raises 1×10
Rear Delt Raises thumb up 1×10
Rear Delt Raises thumb dn 1×10
Rotator Cuff 1×20
Superset
Band Tricep Press Downs w/ light band – 2×50
External Should Rotation w/ mini band – 3×33
Hip Abduction w/green bands – 3×15
Pushups (hands place 3 steps up on stairs)- 4×10 alt. hands wide & close
I have been adding exercise to bring up the strength of my lower pecs. Since I switch to the MM bench style, I lost some of the explosion off my chest. I feel that is due to benching with an arch opposed to my old style benching flat backed. Decline benches and other lower pec work should help the lower part of my bench.

DEC 3 – DE SQ/DL

Sled – 6 trips
Face Pulls – 3×12
Pulldown shrugs – 3×15
Stretching
Box SQ w/green bands – 325x6x3, raised box 2″ 415×1, 485×1
45° Hyper. w/14″ cambered bar – 3×10
GHR (back of GHR raised up 8″)- 4×10
AB Wheel – 3×10
Pullup Shrugs – 3×10
Pullups – 2×10

DEC 1 – ME BP

Sled dragging – 45lbs 4 trips
Blast Strap Pushups – 3×10
Lat Pulldown shrugs – 2×12
Close grip BP – bar x12, 95, 135, 185 x3
3 Board Press – 225, 275, 315 x3, 365×1, 410×1 PR, 365×3
Extensions to chin – 135 + 60lbs chain 4×8
Blast Strap Pushups – 3×10
Grappler Rows – 4×10
Shoulder Horn – 3×10
Pullup Shrugs – 3×10
Ivanko Gripper – 3×10