DEC 30 – DE SQ/DL

Stretching and Mobility
Ironmind Telegraph – 7.5x3x10 ea. finger
DE SQ w/buffalo bar (120lbs of chain and light band) – 295x8x2
DE DL w/doubled mini bands – 325x6x1
45° Hypers w/14″ cambered bar – 65x3x10
Super Set
Pulldown Abs 70x3x15
Seated Calves 135x3x20
Grip Machine – 70x3x10

DEC 28 – ME BP

Ironmind Telegraph
7.5x1x10 ea. finger
10x2x10 ea. finger
Rev. Band BP w/green bands (super set w/lat pulldowns – 10 reps per set)
135×10
225×5
315×5
365×5
405×3
455×1
495×1 PR
455×3 PR
Incline DB BP w/light band
70x1x10
75x1x10
JM Press
135×5
225×5
315×2
Pressdowns – 50x3x20
Seated Calf Raises – 135x3x20
Hub
25×10 sec. per hand
35×10 sec. per hand
40x2x10 sec. per hand
Super Set
Wrist Curls (palms down) – 20x3x10
Hammer Curls – 20x3x10

DEC 24 – DE BP

Rotator Cuff – 2×15 ea. exercise
DE BP w/doubled minis
185x3x3
205x3x3
225x2x3
DB Cleans – 25x3x12
V-Bar Pulldowns – 130x3x15
Spread Eagle sit-ups on GHR – 3×12
Rolling Thunder
135×10 sec. ea. hand
180×10 sec. right hand, missed with left hand
135x2x10 sec. ea. hand

DEC 23 – DE SQ/DL

Stretching and Mobility
Ironmind Telegraph – 7.5x3x10 ea. finger
DE SQ w/SSB – 335x8x2 (single ply Frantz briefs and belt)
Rack Pulls (below knee | third pin from bottom of EliteFTS rack)
245×5 <-- double overhand grip 445x5 <-- double overhand grip | add belt 645x5 <-- add straps Rev. Hypers 180x10 270x2x10 Super Set
Pulldown Abs – 50x3x15
Gripper Machine – 45x3x10
Seated Calf Raise – 145x3x20
I started back using briefs. I did the previous four weeks with only a belt.

DEC 21 – ME BP

Ironmind Telegraph – 7.5x3x10 ea. finger
BP
45×10
95×5
135×5
185×5
225×5
275×3
315×3
405×3 <-- 3 boards | add Metal Viking shirt 425x3 <-- 2 boards | add belt 455x2 <-- touch | missed 3/4 way up on rep 3 DB BP w/light band - 80x3x10 Fat V-Bar Pressdowns - 50x3x15 Fat V-Bar Pulldowns - 120x3x15 Plate Pinch Grips w/2 25lbs plates - 3x15 sec. holds ea. hand Overhead Band Pressdowns w/green band - 3x50 Tonight confirmed my lockout strength is coming back. I doubled what I did at my last meet and came very close to a triple. This is good timing since I will be attending the Clay Brandenburg Bench Press seminar.

DEC 19 – ME SQ/DL

Stretching and Mobility
Low Box SQ w/SSB (14″ box)
65×5
155×5
245×3
335×1
425×1
475×1 <-- add belt 515x1 PR GM w/14" cambered bar 155x5 245x5 335x10 GHR w/feet out wide - 3x12 Super Set
Chain Leg Raises – 40x3x12
Grip Machine – 45x3x10

DEC 18 – DE BP

Ironmind Telegraph
7.5x1x10 ea. finger
10x1x10 ea. finger
12.5x1x10 ea. finger
Blast Strap Pushups – 2×15
Rotator Cuff – 2×15 ea. exercise
DE BP w/doubled minis
185x6x3
205x2x3
BP 315×6
MM 5 Board Press
405×5
425×5
455×5 PR
Shoulder Pin Presses w/football bar (pins set just above shoulders)
135×10
185×5
135×10
Outside legs KB swings – 25x3x8
Hex DB holds – 20x3x30 seconds

DEC 16 – DE SQ/DL

Ironmind Telegraph – 7.5x3x10 ea. finger
Stretching and Mobility
DE Box SQ w/SSB – 355x8x3 (belt only)
DE DL – 325x6x1 (hook grip)
Bent over rows
225×10
315×8
405×8
Wide stance 1-arm KB snatches – 25x3x8
Sumo stance double KB snatches – 25x3x8

DEC 14 – ME BP

Ironmind Telegraph – 7.5x3x10 ea. finger
Super Set
Floor Press w/fat bar + 100lbs of chains
75×5
165×5
255×3
305×0
255×5
275×3
Fat V-Bar Pulldowns – 120x6x10
Incline BP
135×5
185×5
225×5
Lying DB Ext.
30×10
35×10
40×10
45×10
GHR sit-ups w/light band
2×12
1×10
Hex DB Holds – 20×3 30 sec. hold
Seated calf raise – 145x3x20