ME SQ/DL

Flexibility & Mobility Work
SQ w/buffalo bar (each set walked out)
52×5
142×5
232×5
322×5
412×5
DL – 2 inch deficit w/choked blue bands
135×4 <-- add belt 225x3 315x1 405x4x1 <--760lbs at the top Fat V-Bar Pulldowns - 240x3x8 GHR - 3x20 Rev. Hypers - 270x3x10 Lying Leg Raise w/DB - 20x3x15 This training cycle I have deadlifted every week. I was doing mainly full range triples and a couple times I did rack pulls. I consulted Pat Roberts the inventor of the Allen Core Wheel. Pat has put 100lbs or more on his deadlift in the past two years. He has figured some things out on the deadlift to say the least. Pat had me doing two weeks of bands and the week following that I will work up to my opener. These band deadlifts are a lot different than what I am used to doing. The bands don’t really start kicking in until you get past your knees. I think these are really going to help my deadlift.

DE BP

BP
45×5
95×5
135×5
185×5
225×5
275x3x5 <-- each rep paused MM 3 Board Press 315x3 365x3 405x3 MM 5 Board Press 405x3 425x1 Lying Tricep Ext. 45x5 95x5 115x5 135x5 155x5 Hammer Curls - 70x3x10 Super Set
DB Front Raises – 20x3x10
DB Laterals – 20x3x10

Extra Workout

Hip Abduction Machine – 90x3x10
Hip Adduction Machine – 90x3x10
Donkey Calf Raise – 400x3x20
Seated Calf Raise – 250x3x20
Standing Calf Raise – 500x3x10
Hise Shrugs – 500x3x10
DB Rows – 145x3x10
Pulldowns – 200x3x10
Rear Delt Machine
120×10
150×10
170×10
Wrist Roller Machine – 60×4

DE SQ/DL

Flexibility & Mobility
Zercher SQ
45×5
135×5
185×5
225×5
275×5
315×5
DB Step Ups – 50x3x10
GHR – 3×10
45° Hypers w/DB – 70x3x10
45° Hyper Side Bends w/DB – 70x3x10

ME BP

Rotator Cuff Work
BP
45×5
135×5
185×5
225×5
275×3
315×3
365×1
425×3 <-- add 3 boards & Ultimate Denim Shirt 475x1 <-- add belt 525x1 <-- touch 555x1 <-- touch (10lbs gym PR) 405x5 <-- add 4 boards 455x3 495x3 545x3 585x1 <-- My left arm very close to lockout on second rep Tate Presses - 30x5x10 Pulldowns - 180x6x10 Hammer Curls - 50x3x10 Band Pull Aparts w/mini band - 3x30 This was an awesome shirt workout. My first attempt at touching a weight (525) was successful. My opener will be 523 and my second attempt will be 551.

ME SQ/DL

Flexibility & Mobility Work
SQ
55×5
145×3
235×3
325×3
415×2 <-- add Metal Pro Briefs 505x1 <-- add Metal Ace Squatter & belt 595x1 685x1 <-- straps up 755x1 805x1 <-- add wraps (full gear) DL 225x3 315x2 405x1 <-- add belt 495x1 585x1 Super Set
GHR – 3×10
GHR sit-ups – 3×10
My squats felt strong tonight. This training cycle is the most stable my squats have ever felt. I used to feel like I was going to fall forward once I got around the 800lbs mark. 805lbs tonight was the easiest it has ever been. Unracking the weights felt strong and easy.

DE BP

Rotator Cuff Work
DE BP – 225x5x3
MM 3 Board Press
365×3
405×1
MM 5 Board Press
405×3
455×1
DB Incline BP – 70x3x10
Overhead Tricep Ext. w/light band – 4×20
Standing DB Shoulder Press – 55x3x10