JAN 15 – DE BP

Rotator Cuff Exercises – 3×15 ea. exercise
Ironmind Telegraph – 5x1x10 ea. finger, 7.5x1x10 ea. finger
DE BP w/120lbs of chain – 185x8x3
3 Board Press
315×5
365x2x5
Outside Legs KB swings to eye level
26×8
33×8
44×8
Bottoms Up KB Swing and Press
26×6
33×6
44×6
Single arm KB swings between the legs
26×8
33×8
44×8
Super Set
Pulldowns to forehead 120x3x10
Side obliques 70x3x15

JAN 13 – DE SQ/DL

Hip mobility
DE SQ w/buffalo bar (120lbs of chain and light band)
335x7x2
385x1x2
DE DL (all sets done with hook grip)
245×1
335x2x1
425x2x1
515x2x1
T-Bar Rows
180×10
270×10
315×8
Super Set
GHR – 3×12
Chain Leg Raises – 40x3x15
Tonight’s workout was great. I was amped before I started and knew it was going to be a good one. My DE squats felt fast. Steve one of our new guys and an awesome deadlifter gave me some form tips on my deadlift. I wasn’t arching my back and my hands were too close just to mention my main form problems. I arched my back on my last DE deadlift and it felt a lot easier. I will incorporated the other tweaks the next time I deadlift. These tweaks and the hook grip should really help my deadlift. I am one week short of two months of using the hook grip. It’s safe to say that I am fully converted. My thumbs are building calluses and didn’t blister or rip. In the APF you can use tape on your thumbs, but you can’t in WABDL meets. My next meet is a WABDL meet.

JAN 11 – ME BP

Floor Press (super set with pulldowns to forehead)
45×10
95×5
135×5
185×5
225×5
275×3
315×3
365×1
Incline BP
135×5
225×5
DB Tricep Ext.
20x3x10
Super Set
Overhead Green Band Extensions – 3×50
Spread Eagle sit-ups on GHR – 3×15
Shoulder Horn – 10x3x20
Hammer Curls – 55x3x10
Ironmind Telegraph – 7.5x2x10

JAN 08 – Accessory Work

Rotator Cuff Exercises – 2×15 ea. exercise
Giant Set
Front raises 35x4x10
Side raises 20x4x10
Rear raises 15x4x10
Super Set
Wide grip pulldowns 100x3x10
Seated calf raise 135x3x25
Super Set
Chuck Lats 50x3x15
Side Obliques 70x3x10
Hammer Curls
20x3x20
Sled Pull
90×2 200 foot trips

JAN 06 – DE SQ/DL

Stretching and Mobility
DE SQ w/buffalo bar (120lbs of chain and light band) – 315x8x2
Rack Pulls (pin 2)
245×5
445×5
625×6
Grappler Stiff Legged Deadlifts
90×10
140×10
190×10
Chain Leg Raises
40x3x15

JAN 04 – ME BP

DB BP
55×20
70×20
100×15
Super Set
Pushdowns – 50x3x20
DB Laterals – 20x3x12
Super Set
V-bar Pulldowns – 100x3x15
Stability Ball sit-ups – 3×20
Seated Calf Raises – 135x3x20

JAN 02 – ME SQ/DL

Rev. Band DL w/green bands
245×5 <-- hook grip used on all sets 335x5 425x1 515x1 605x1 <-- add belt 695x0 695x0 515x5 <-- no belt High Box SQ w/manta ray (close stance) 255x5 345x5 395x5 Rev. Hypers 180x15 270x3x12 Pulldown Abs - 50x3x15 I missed 695 twice on reverse band deadlifts. I think I have not been doing enough pulls off the floor. I need to do more deadlifts off the floor and off of blocks.