DE SQ

Cybex Leg Press – 400x3x5
Leg Ext. – 120x3x10
Standing Leg Curl – 80x3x10
Hip Abduction – 90x3x10
Seated Calf Raise – 250x3x10
Cybex Back Ext. – 300x3x5
Cybex Ab Crunch – 80x3x10

ME BP

Rotator Cuff Work
BP w/doubled light bands (P.O.R.)
45×5
135×3 <-- add 3 boards 185x3 225x3 275x2 315x1 <-- comp. grip Tate Presses - 30x6x10 Pullups - 5x10 Hammer Curls - 55x3x10 Band Pull Aparts w/mini band - 3x30 Plate Pinch w/25lbs plates x5 static hold per hand

ME SQ/DL

Week 3 of 10 – APF Texas Cup Training Cycle
Flexibility & Mobility Work
SQ
55×5
145×5
255×5
345×3
455×1
Sumo DL – 2 inch deficit w/choked blue bands
135×5 <-- add belt 225x3 315x2 405x5x2 Lat Pulldowns w/Fat Pro Bar - 180x3x10 GHR - 3x10 45° Hypers - 3x10 Pulldown Abs - 90x3x10

DE BP

BP
275x5x5
MM 3 Board Press
315×3
365×3
405×2
Overhead Tricep Ext. w/green band – 3×20
Mini Band Tricep Kickbacks – 3×10
DB Rows – 140x3x10
Single Arm DB Press – 55x3x10

Extra Workout

Abductor Machine – 90x5x10
Adductor Machine – 90x5x10
Donkey Calf Raise – 400x3x20
Hammer Strength Iso Row – 180x3x10
Paramount Rear Delt – 30x3x10
Cable Cross Over – 120x4x10
Stride Curl Machine – 45x5x10

DE SQ/DL

Flexibility & Mobility Work
Olympic SQ – 315x3x5
Cambered Bar GM
155×5
245×3
335x2x3
GHR w/green band – 5×10
GHR sit-ups w/green band – 3×10

ME BP

BP
45×5
135×5
185×5
225×5
275×3
315×3
365×1
425×2 <-- add RageX off of 3 boards 475x1 <-- 1 board 495x0 <-- touched 495x0 <-- add Ultimate Denim off 1 board - bar went towards rack Tricep Pressdowns - 70x3x10 Mini Band Tricep Kickbacks - 3x10 Hammer Curls - 55x3x10 I tried Ray's RageX, which was too big. That was not a surprise, I expected it to be. Needless to say I didn't get much support out of the shirt. I am thinking about switching bench shirts and I feel like I am not getting enough support out of my Ultimate Denim. I will try one of Sean's shirts next time.

ME SQ/DL

Week 2 of 10 – APF Texas Cup Training Cycle
Flexibility & Mobility Work
SQ
235×5
325×3
445×3 <-- add Metal Pro Briefs 545x1 <-- add belt 635x1 <-- add Metal Ace Squatter 725x1 <-- straps up Sumo DL - 2 inch deficit w/choked blue bands 135x5 <-- add belt 225x3 315x5x2 GHR - 5x10 45° Hypers - 5x10 Vertical Leg Raise - 3x10 Pulldown Abs - 70x3x10 Pullups - 3x10

DE BP

CG Inc. BP – 225x3x5
Dips – 3×10
Pec Deck – 220x3x12
DB Press – 60x3x10
Cybex Overhead Tricep – 60x5x10
Cybex Tricep Ext. – 60x5x10
Cybex Lateral Raise – 60x5x10
Front Raise – 30x3x10
Standing DB Press – 40x3x10
Hammer Strength Iso Row – 180x5x15
Paramount Rear Delt – 30x3x10
Stride Curl Machine – 45x6x10