JULY 11 – ME SQ/DL

Stretching
DL w/120lbs chains – 135×5, 225×3 (1st 2 warm up sets w/no chains)
chains added here 225×3, 315×3, 405×3, 455×1, 570×2 missed 3rd rep
Rev. Hypers – 3×12
GHR – 3×12
GHR sit-ups – 3×12

JULY 10 – DE BP

Blast Strap Pushups – 2×20
DE BP – 185x8x3
4 Board Press – 315×5, 315×8, 365×5
Lying DB Tricep Ext. – 35x7x8
DB Cleans – 20x3x12
Plate Side Bends – 45x3x20
Calf Raise – 200x3x10
Pullups – 3×8
Hammer Curls – 55x3x8
Curl Press – 3×10
Rolling Thunder – 100×10 ea. hand, 135×5 ea. hand, 160×1 left hand, 160×2 right hand, 180×1 right hand, 180×0 left hand

JULY 06 – ME BP

BP – 135×5, 185×5, 225×5, 275×3, add 3 board 315×3
add single ply F6 3 board/405×2, 2 board/455×1, 2 board/495×1, 545×0, 1 board/545×0
Super Set
Fat Bar Pressdowns – 3×20
DB Side Laterals – 3×12

JULY 04 – ME SQ/DL

GM w/14″ cambered bar & close stance – bar x5, 135×5, 225×5, 315×3, 405×3, add belt 495×1, 545×3 PR
Double Avg. band pulldown abs – 3×20
45° Hypers w/25lbs medince ball – 3×12
Rev. Hypers – 3×12
GHR – 3×15
Seated Calf Raise – 3×30

JULY 03 – DE BP

Blast Strap Pushups – 2×20
DE BP – 185x9x3
Super Set
Pressdowns – 3×20
DB Cleans – 3×12
Super Set
Plate Side Bends – 45x3x40
Calf Raise – 3×30
Fat V-Bar Pulldows – 3×20
Shoulder Horn – 20x3x10
Trap Blaster Shrugs – 180x3x12
Curl Press – 25x3x10
Rolling Thunder – up to 180×3 w/right hand missed w/left, 150x3x3 w/left hand