DEC 12 – ME SQ/DL

Rev. Band DL w/blue bands
225×3 <-- hook grip used on all sets 315x3 405x3 495x1 585x1 675x1<-- belt added here 725x1 655x1 Zercher SQ 140x5 230x5 320x5 GHR - 3x12 Super Set
Leg Raises w/2 chains – 40x3x15
grip machine – 70x3x10
The bands were set to where the band totally lets off at the lockout. I am sticking with the hook grip and it really helps with the lockout.

DEC 11 – DE BP

Ironmind Telegraph – 7.5x3x10 ea. finger
Blast Strap Pushups – 2×15
DE BP
225x3x3
245x3x3
275x2x3
MM 4 board press
315×5
365×5
405×1
Double kb outside leg swings to eye level – 25x3x8
Double kb outside leg snatches – 25x3x8
Double kb outside leg snatches and press – 25x3x8
Bottoms up double kb outside leg snatches and press – 25x3x8
Single KB snatches between the legs – 25x3x8

DEC 10 – Extra Workout

Leg Ext.
110x3x15
130x3x15
150x3x15
Leg Press
315x3x15
405x3x15
495x3x15
Donkey Calf Raises
340×15
400x2x15
Hip Abduction Machine- 90x3x10
Pull Throughs
100×15
120×15
140×15
Cable Upright Rows – 90x3x10
Preacher Bench Machine
90×15
110x2x15
Hammer Curls – 50x3x8
Rear Delt Machine
120×12
140×12
160×10

DEC 09 – DE SQ/DL

Ironmind Telegraph – 7.5x3x10 ea. finger
Stretching
DE Box SQ w/SSB – 335x8x3 (belt only)
Rack Pulls (below knee)
245×5
445×5
645×5
T-Bar Rows
135×10
225×10
270×10
GHR – 3×15
Super Set
Pulldown abs 70x3x20
Grip machine 70x3x10

DEC 07 – ME BP

Rotator Cuff – 3×15 ea. exercise
Blast Strap Pushups – 3×10
4 Board Press (super set w/ Fat V-Bar Pulldowns 9×10)
95×5
135×5
185×5
225×5
275×5
315×5
365×5 <-- add 4 boards 315x8 315x10 315x9 BP 225x12 DB Incline BP 80x6 60x2x10 Seated Band Pressdowns w/green band - 3x50 DB Side Bends 70x20 80x20 100x15

DEC 05 – ME SQ/DL

GM w/buffalo bar
65×5
155×5
205×5
245×5
295×3
335×3
385×3
425×1
475×1
515×1
565×1
High Box (12″ box) SQ w/manta ray & close stance
145×5
235×5
325×5
Super Set
GHR w/feet wide – 3×10
Pulldown abs – 50x3x20
Super Set
Grip Machine 45x3x10
Seated Calf Raise 145x3x20

DEC 04 – DE BP

Ironmind Telegraph – 7.5x3x10 ea. finger
Rotator Cuffs – 3×15 ea. exercise
DE BP
185x3x3
225x3x3
245x2x3
Close Grip BP
225×5
275x2x5
Shoulder Pin Presses w/football bar (pins set just above shoulders)
115×10
165×8
185×4
Fat Bar Pulldowns – 3×15
Pulldown Abs
50×20
70×15
100×10
Hub Static Holds
30x1x15 seconds ea. hand
40x1x10 seconds ea. hand
45x1x5 seconds right hand/ missed w/ left hand
40x1x5 seconds left hand