DE BP

DE BP w/doubled mini bands
185x2x3
205x2x3
225x2x3
MM 3 Board Press
315×5
365×3
405×3
Tate Presses – 30x3x10
Power Shrug Shrugs – 6 plates x3x10
Super Set
Clay Lats w/fat pro bar – 160x3x10
Pulldowns w/fat pro bar – 160x3x10

ME BP

Rotator Cuff Work
Face Pulls – 110x3x10
BP
45×5
135×5
185×5
225×5
275×3
315×1
425×3 <-- add 3 board & Ultimate Denim Shirt 475x1 <-- 1 board 525x0 <-- I dumped the weight 525x1 touch 545x1 touch Lying DB Ext. - 35x5x10 Overhead Band Tricep Ext. w/green band - 3x30 Super Set
Two Arm DB Rows – 90x3x10
DB Shrugs – 90x3x10
Hammer Curls – 55x3x10
Rear Delt Raise – 30x3x10
On my first attempt with 525 I was trying something different and dumped the weight. I was trying a technique where you bring the weight down until the shirt locks up and then tuck my elbows. This makes it harder to touch and my Ultimate Denim is difficult enough to touch weights. My lockout is getting stronger and I should hit a significant PR at the Cup.

ME SQ

Week 7 of 10 – APF Texas Cup Training Cycle
Mobility Work
Box SQ w/14 inch cambered bar (box below parallel)
155×3
245×3
335×3
425×3
475×1
515×1
565×1 <-- PR GHR w/blue band - 3x10 Rev. Hypers - 270x3x10 Pulldown Abs - 115x3x10

DE BP

DE BP w/120lbs of chain
185x3x3
205x2x3
225x2x3
CG BP 2 Board Press
315×5
315×3
315×3
DB Rows – 140x3x10
Pullups – 3×10
Super Set
Rear Delt Raise – 30x3x10
DB Laterals – 30x3x10
Front Raise – 30x3x10
Super Set
DB Curls – 30x3x10
DB Rev. Curls – 30x3x10
Hub
25×1 static hold ea. hand
35×1 static hold ea. hand
45×1 static hold ea. hand
55×1 static hold <-- missed w/left hand

DE SQ

GM
135×5
185×5
225×5
275×5
Cybex Back Ext. – 130x3x10
Hack SQ Machine – 225x3x10
Seated Leg Curls – 100x3x10
Seated Calf Raise – 250x3x20
Hip Abduction Machine – 90x3x10
Hip Adduction Machine – 90x3x10
Cybex Ab Crunch – 50x3x10

ME BP

BP
45×5
95×5
135×5
185×5
225×3
275×3
315×3
365×2
405×3 <-- add 5 board 425x1 445x1 465x0 465x0 Lying Tricep Ext. 45x10 65x10 85x10 105x10 125x10 Pulldowns - 190x5x10 Hammer Curls - 55x3x10 Band Pull Aparts w/mini band - 3x10

ME SQ/DL

Week 6 of 10 – APF Texas Cup Training Cycle
Mobility Work
SQ
145×5
235×5
325×3
415×3 <-- add Metal Pro Briefs 505x1 595x1 <-- add Belt & Metal Ace Squatter w/straps down 715x1 <-- straps up 820x1 <-- add knee wraps (full gear) DL off 7.5 inch blocks (bar below knees) 225x5 315x2 405x2 495x2 <-- add belt 585x5x2 On my last squat I lost my balance, but got my balance back before I started my descent. The weight felt easy. Ray discovered that I was unracking the bar too fast and due to the flex of the bar, it caused me to lose my balance. This was the same thing I experienced at AWPC Worlds. Thanks to Ray making that little discovery, it should payoff big at The Cup. The deadlifts off of blocks felt especially hard tonight and I ended my workout afterwards.

DE BP

Rotator Cuff Work
Incline BP – 185x5x5
MM 2 Board Press
275×3
315×3
365×3
Weighted Pullups – 25x3x5
Two Arm DB Rows – 90x3x10
Super Set
Rear Delt Raise – 20x3x10
DB Laterals – 20x3x10
Front Raise – 20x3x10
Incline DB Curls – 30x3x10

DE SQ

Mobility Work
Zercher SQ
45×5
135×5
185×5
225×5
275×5
45° Hypers w/DB
90×10
90x3x10 <-- add doubled light band GHR w/blue band - 3x10 GHR sit-ups - 3x20