MAR 10 – DE SQ/DL

DE SQ w/SSB & 120lbs of chain
305x4x2
345x4x2
DL off 100lbs plate
135×5 <-- double overhand grip 315x1 405x1 495x1 <-- hook grip 545x3 <-- add belt Rack Pulls (above knee) - 675x10 GHR (feet out wide) - 3x12 Super Set
Pulldown Abs – 60x3x20
Grip Machine – 45x3x10 ea. hand

MAR 06 – ME SQ/DL

SQ
55×5
145×3
235×3
345×3
445×2 <-- add Metal Ace Squatter w/straps down & belt 545x1 600x1 685x1 800x1 <-- Double rev. blue band box squat (w/straps up) Super Set
GHR – 3×10
Chain Leg Raises – 40x3x15
This was my first time in the Metal Ace Squatter. I like the suit so far, but it’s going to take more time in it to form an opinion. I do think I get as much out of the suit alone as I do in my Metal Pro with Pro Briefs. Jason one of my training partners said on my set with 600 that the weight sprung back up. I am not sure whether I will be able to get the Ace Squatter over my Pro Briefs. I will try the Pro Briefs with the Ace in two weeks. I may have to get thinner briefs to go on under the Ace if Pro Briefs are too thick. Who knows, I may not need briefs with the Ace.

MAR 05 – DE BP

Rev. Hypers – 90x3x15
Band Pressdowns w/light band – 1×100
Band Face Pulls w/light band – 1×100
Rotator Cuff Complex – 2×15
DB Side Bends – 70x3x15
DE BP w/80lbs of chain – 185x6x3
BP (rep. set) – 275×10
Super Set
Outside Leg KB swings – 26×8, 33×8, 44×8
Power Shrug Bar Shrugs – 245x3x10
Football Bar Shoulder Press – 135x3x10
V-Bar Pulldows – 175x3x10
Hammer Curls – 55x3x8

MAR 03 – DE SQ/DL

Band Pressdowns w/light band – 1×100
Band Face Pulls w/light band – 1×100
GHR sit-ups w/25lbs Medicine Ball – 25x3x10
DE SQ w/SSB & Chains
315x4x2
345x4x2
DE DL w/doubled minis – 325x6x1
Bent Over Rows
135×10
225×10
315×8
Super Set
Pulldown abs 70x3x20
grip machine 45x3x10
seated calves 135x3x20

MAR 01 – ME BP

Band Pressdowns w/light band – 1×100
Band Face Pulls w/light band – 1×100
BP
45×10
135×5
185×5
225×3
275×3
315×1
405×3 <-- add 3 board & Metal Viking Pro 455x3 <-- 2 board 500x1 <-- touch DB BP 100x10 100x12 Super Set
V-Bar Pulldowns – 180x3x12
DB Cleans – 20x3x20
Hammer Curls – 30x3x12
Plate Pinches
25’sx2 10 sec. holds
35’sx0 Just broke the floor
This was one of the best shirt workouts I have had in a while. 500lbs was extremely easy except for the lat 2-3 inches. I will start doing high board presses or pin presses to resolve this issue. The first ¾ of the bench was the easiest 500lbs has ever felt. This was done without the shirt jacked. I need to play around more with jacking the shirt. 500lbs might be too light to jack the shirt, but I think I will try it my next shirt day.