Box Squat 10x2@50% 1RM 150lbs
Natural Glute-Ham Raise 4x5
Dumbbell Forward Lunge 3x6/lunge 100lbs
1A Single-Leg Squat (Pistol) to Box (lower this month) 3x10
1B Bar Rollout: Knees on Four-Inch Box 3x12

Speed Bench Press 10x3@50% 1RM 150lbs
1A Close-Grip Barbell Floor Press 4x5, 2x7 170lbs, 160lbs
1B Neutral-Grip Pull-Up 4x4
2A One-Arm Dumbbell Row 3x10 55lbs
2B Close-Grip Push-Up 3x10

Phase 4

Monday – Lower Body
Anderson Front Squat 7 singles > 90% 185lbs
Speed Deadlift 8x1@60% 1RM 205lbs
Barbell Reverse Lunge with Front-Squat Grip 4x8/side 95lbs
Pallof Press 3x8/side 40lbs

Wednesday – Upper Body
Close-Grip Incline Press 7 singles > 90% 185lbs
1A Decline Close-Grip Bench Press 4x8 185lbs
1B Chest-Supported Row with Pronated Grip 4x8 60lbs
2A Scapular Wall Slide 3x12
2B Dumbbell Hammer Curl 3x12 25lbs

Speed Pin Press 5x3@55%1RM, then 2x2 heavy 165 lbs, 245lbs
1A Close, Neutral-Grip Seated Cable Row 2x5, 1x7 150lbs, 135lbs
1B DB Push Press 2x5, 1x7 60lbs, 50lbs
Straight-Arm Pulldown 3x12 90lbs

Pronated-Grip Low-Incline DB Press (Weeks 11,12) 2x2, 1x4 180lbs, 170lbs
1A Band-Resisted Pushup 2x7, 1x10
1B Supinated-Grip Seated Cable Row 2x7, 1x10 150lbs, 135lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12



Friday – Lower Body
Speed Free Squat: Medium Stance 5x2@55%1RM, then 2x2 heavy 150lbs, 225lbs
1A Rack Pull from Kneecaps 2x5, 1x7 300lbs, 175lbs
1B Wall Ankle Mobilization 3x8/side
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 110lbs, 90lbs
Bulgarian Split-Squat Isometric Hold 1x30s/side

Week 12

Front Box Squat (Weeks 11,12) 2x2, 1x4 215lbs, 205lbs
1B Seated 90/90 Stretch 15s/side
Walking DB Lunge 2x7, 1x10/side 100lbs, 80lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Speed Pin Press 10x3@60%1RM 180lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 2x7 130lbs, 120lbs
1B DB Push Press 3x5, 2x7 65lbs, 55lbs
2A Straight-Arm Pulldown 3x12 80lbs
2B Lying DB Extension 3x10 20lbs

Monday – Lower Body
1A Front Box Squat (Weeks 11,12) 3x3, 2x5 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 10x1@70%1RM 205lbs
Walking DB Lunge 3x7, 1x10/side 110lbs, 90lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Wednesday – Upper Body
Pronated-Grip Low-Incline DB Press (Weeks 11,12) 4x3, 2x5 170lbs, 150lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 120lbs, 110
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Friday – Lower Body
Speed Free Squat: Medium Stance 10x2@60%1RM 165lbs
1A Rack Pull from Kneecaps 3x5, 2x7 285lbs, 255lbs
1B Wall Ankle Mobilization 4x8/side
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 100lbs, 80lbs
2A Cable Wood Chop: Chest Height 3x10/side 30lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side

BB Floor Press 4x2, 2x4 100lbs, 90lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 135lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Speed Free Squat: Medium Stance 8x2@55%1RM 165lbs
1A Rack Pull from Kneecaps 2x5, 1x7 285lbs, 255lbs
1B Wall Ankle Mobilization 3x8/side
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 100lbs
2A Cable Wood Chop: Chest Height 2x10/side 40lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side

Saturday – Upper Body
Speed Pin Press 8x3@55%1RM 165lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 1x7 140lbs, 120lbs
1B DB Push Press 3x5, 1x7 60lbs, 50lbs
2A Straight-Arm Pulldown 3x12 80lbs
2B Lying DB Extension 2x10 20lbs

1A Snatch-Grip Deadlift (Weeks 9,10) 4x2, 2x4, 215lbs, 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 8x1@65%1RM 185lbs
Walking DB Lunge 3x7, 1x10/side 40lbs, 30lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Speed Free Squat: Medium Stance 10x2@501RM 135 lbs
1A Rack Pull from Kneecaps 3x5, 2x7 255lbs
1B Wall Ankle Mobilization 4x8/side
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 40 lbs
2A Cable Wood Chop: Chest Height 3x10/side 40 lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side -

Saturday – Upper Body
Speed Pin Press 10x3@50%1RM 150 lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 2x7 110 lbs, 90 lbs
1B DB Push Press 3x5, 1x7 55lbs, 50lbs
2A Straight-Arm Pulldown 3x12
2B Lying DB Extension 2x10 20lbs

Phase 3, Week 9

1A Snatch-Grip Deadlift 3x3, 2x5 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 8x1@601RM 180lbs
Walking DB Lunge 3x7, 1x10/side - forgot
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 170 lbs

Wednesday – Upper Body
BB Floor Press 3x3, 2x5 85lbs, 75lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 110lbs, 90lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Monday
Dumbbell Step-Up 2x6/side (easy)30lbs
1A Bar Rollout 2x10
1B Natural Glute-Ham Raise 2x8
Single-Leg Squat to Box 2x10/side

Wednesday
1B Weighted Medium-Grip Pull-Up 3x5 (easy)
2A Dumbbell Bench Press 2x6 (easy) 130lbs
2B Head-Supported DB Row 2x6 (easy) 50lb
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 2x10 25lbs


Friday
Deadlift with Bar Slightly Elevated 2x5 275lbs
DB Reverse Lunge 3x6/side 45lbs
Pallof Press 3x10/side 40lbs

Saturday
Speed Bench Press 5x3@55% 1RM, then 1RM test 260lbs
1A Close-Grip bench Press 2x5 185lbs
1B Chest-Supported Row with Neutral Grip 2x5 65lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

Broad Jump 6x5
Deadlift with Bar Slightly Elevated 5x5 275lbs
DB Reverse Lunge 4x6/side 45lbs
Pallof Press 3x10/side 40lbs

Saturday
Speed Bench Press 10x3@50% 1RM 150lbs
1A Close-Grip bench Press 5x5 185lbs
1B Chest-Supported Row with Neutral Grip 5x5 65lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

Monday
Front Squat (4x1)x6 10s 165lbs
Dumbbell Step-Up 4x8/side 40lbs
1A Bar Rollout 3x10
1B Natural Glute-Ham Raise 3x8
Single-Leg Squat to Box 2x10/side

Wednesday
1A Incline Barbell Press (4x1)x6 10s 185lbs
1B Weighted Medium-Grip Pull-Up (4x2)x6 10s
2A Dumbbell Bench Press 3x8 150lbs
2B Head-Supported DB Row 3x8 60lbs
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 3x10 20lbs

End of week 6

Broad Jump 5x5
Deadlift with Bar Slightly Elevated 4x5 275lbs
DB Reverse Lunge 3x6/side 45lbs
Pallof Press 3x10/side 50lbs

Saturday
Speed Bench Press 8x3@45% 1RM, then 2x3 heavy 135, 225lbs
1A Close-Grip bench Press 3x5 175lbs
1B Chest-Supported Row with Neutral Grip 3x5 60 lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

1A Incline Barbell Press (5x1)x5 10s 175lbs
1B Weighted Medium-Grip Pull-Up (5x2)x5 10s
2A Dumbbell Bench Press 3x6 150lbs
2B Head-Supported DB Row 3x6 60lbs
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 2x10 20lbs

Week 6

Front Squat (5x1)x5 10s 155lbs
Dumbbell Step-Up 3x6/side 80lbs
1A Bar Rollout 2x10
1B Natural Glute-Ham Raise 2x8
Single-Leg Squat to Box 2x10/side

Speed Bench Press 10x3@40% 1RM 120lbs
1A Close-Grip bench Press 4x5 175lbs
1B Chest-Supported Row with Neutral Grip 4x5 60lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

Broad Jump 5x5
Deadlift with Bar Slightly Elevated 5x5 225lbs
DB Reverse Lunge 3x6/side 80
Pallof Press 3x10/side 40

Phase 2 - Second day

1A Incline Barbell Press (4x2)x5 10s 165lbs
1B Weighted Medium-Grip Pull-Up (4x2)x5 10s 5lbs
2A Dumbbell Bench Press 3x8 150lbs
2B Head-Supported DB Row 3x8 55lbs
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 3x10 20lbs

Front Squat (4x2)x5 10s 135lbs
Dumbbell Step-Up 3x8/side 60lbs
1A Bar Rollout 3x10
1B Natural Glute-Ham Raise 3x8
Single-Leg Squat to Box 2x10/side

Bench Press 3x3 215lbs
1A Neutral-grip Low-incline DB Press 2x10 65lbs
1B Seated Cable Row: Medium pronated grip 3x10 90lbs
2A Prone Trap Raise 3x12 15lbs
2B Side-Lying External Rotation 3x12/side 15lbs
Side Bridge 3x30s/side

Front Squat 3x6 155lbs
Rack Pull form Kneecaps 2x6 265lbs
DB Bulgarian Split Squats 2x6 80lbs
1A Pull-Through 2x10 70lbs
1B Reverse Crunch 3x12


1A One-Arm DB Push Press 3x6/side 55lbs
1B Close-grip Chin-Up 3x6
2A Push-Up 3x8
2B One-Arm DB Row 3x7 55lbs
3A Kneeling Cable External Rotation 3x12 20lbs
3B Side Bridge 3x30s

Week 4

Box Squat 3x3 235lbs
Speed Deadlift 3x2@65%1RM 195lbs
Walking DB Lunge 2x8 (easy)60lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s

Front Squat 6x6 155lbs
Rack Pull form Kneecaps 4x6 255lbs
DB Bulgarian Split Squats 4x6 80 lbs
1A Pull-Through 3x10 60 lbs
1B Reverse Crunch 3x12


1A One-Arm DB Push Press 6x6/side 50lbs
1B Close-grip Chin-Up 4x6
2A Push-Up 4x10
2B One-Arm DB Row 4x8 55lbs
3A Kneeling Cable External Rotation 3x12 20lbs
3B Side Bridge 3x30s

Week 3

Box Squat 8x3 215lbs
Speed Deadlift 10x2@60%1RM 180lbs
Walking DB Lunge 4x8 80lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s

Bench Press 8x3 215lbs
1A Neutral-grip Low-incline DB Press 3x10 120lbs
1B Seated Cable Row: Medium pronated grip 4x10 90lbs
2A Prone Trap Raise 3x12 15lbs
2B Side-Lying External Rotation 3x12/side 20lbs
Side Bridge 3x30s/side

Week 2 Cont'd

1A One-Arm DB Push Press 4x6/side 50lbs
1B Close-grip Chin-Up 3x6
2A Push-Up 4x10
2B One-Arm DB Row 4x8 55lbs
3A Kneeling Cable External Rotation 3x12 20lbs
3B Side Bridge 3x30s

Week 2 Cont'd

Front Squat 4x6 135lbs
Rack Pull form Kneecaps 3x6 255lbs
DB Bulgarian Split Squats 3x5 80 lbs
1A Pull-Through 3x10 70 lbs
1B Reverse Crunch 3x12

Week 2

Box Squat 4x4 215 lbs
Speed Deadlift 8x2@55%1RM 165 lbs
Walking DB Lunge 3x8 40 lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s


Bench Press 4x4 225 lbs
1A Neutral-grip Low-incline DB Press 3x9 60 lbs
1B Seated Cable Row: Medium pronated grip 4x9 90 lbs
2A Prone Trap Raise 3x12 15 lbs
2B Side-Lying External Rotation 3x12/side 20 lbs
Side Bridge 3x30s/side

1A One-Arm DB Push Press 4x6/side 45 lbs
1B Close-grip Chin-Up 4x6
2A Push-Up 4x6
2B One-Arm DB Row 3x8 50 lbs
3A Kneeling Cable External Rotation 3x12 20 lbs
3B Side Bridge 3x30s

Week 1 Cont'd

Bench Press 5x4 - 195lbs
1A Neutral-grip Low-incline DB Press 3x10 60lbs
1B Seated Cable Row: Medium pronated grip 4x10 90lbs
2A Prone Trap Raise 3x12 12lbs
2B Side-Lying External Rotation 3x12/side 20lbs
Side Bridge 3x30s/side


Front Squat 4x6 135lbs
Rack Pull form Kneecaps 4x6 255lbs
DB Bulgarian Split Squats 3x6 60lbs
1A Pull-Through 3x10 70lbs
1B Reverse Crunch 3x12

Phase 1: Foundation

Box Squat 5x4 195lbs
Speed Deadlift 8x2@50%1RM 150lbs
Walking DB Lunge 4x8 40lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s

Posting again

Close-grip Flat Bench 7RM - 185
DB Floor Press 2x15-20 - 55
1A DB Rows 3x10 - 50
1B Facepulls 3x12 - 65
DB Shrugs 3x20 - 60
Seated Incline DB Curls 3x10 - 25
Abs

Incline Close-grip BB Bench 5RM 155
Incline DB Bench 2x15-20 50
1A DB Rows 3x12 50
1B Facepulls 3x10 65
DB Shrugs 3x15 65
Seated Incline DB Curl 3x12 25

Week 1
Monday – SE Upper
Incline Close-grip BB Bench 5x5 165
Incline DB Bench 2x15-20 65
1A DB Rows 3x10 50
1B Facepulls 3x12 65
DB Shrugs 3x15 70
Seated Incline DB Curl 3x10 25

Wednesday – SE Lower
Full Squat 3x5 165
Good mornings 3x6 135
Hyperextensions 3x15-20 25
Dragon Flags 3x10

Friday – RE Upper
RE Incline DB Press 3 sets 60
1A Lat Pulldowns 3x12 90
1B Facepulls 3x10 65
DB Military Press 4x8 45
2A BB Shrugs 3x10 70
2B Tricep Pushdowns 3x15-25 45
Ab Domination Circuit

Full Squat 4x5 205
DB Lunge 3x6 45
Hyperextension 3x12 25
Bar Rollout 3x10

From Wednesday

Close-grip Bench 4x5 165
Pullups 3xreps
1A Underhand Seated Cable Row 3x10 105
1B Dips 3x12-15
2A Facepulls 3x10 70
2B Lying DB Tricep Extenion 3x8 50
Dragon Flags

Box Squat 5x5 205
Natural Glute-Ham Raise 4x5
DB Lunge 4x6 40
1A Single-Leg Squat to Box 3x10
1B Bar Rollout 3x10

Close-Grip Bench 5x5 165
1A Decline Close-Grip Bench Press 4x8 135
1B Chest-Supported Row with Pronated Grip 4x8 50
2A Scapular Wall Slide 3x12
2B Hammer Curl 3x12 25

BACK IN BUSINESS

Sumo Deadlift 5x5 245
Speed Deadlift 8x1@70%1RM 210
DB Reverse Lunge 4x8 40
Pallof Press 3x8 50

3.40 mi

April Running Total:
6.80 mi

Running

3.40 mi

Running Running total for the month of April:
3.40 mi

late

Speed Bench Press 10x3@60%1RM 180
1A Close-Grip Barbell Floor Press 4x5, 2x7 80
1B Neutral-Grip Pullups 4x5 5lbs
2A One-Arm DB Row 3x10 55
2B Close-Grip Pushup 3x10

Late Post

Box Squat 12x2@60%1RM 180
Natural Glute-Ham Raise 4x5
DB Lunge 4x6 55
1A Single-Leg Squat to Box 3x10
1B Bar Rollout: Knees on 4 Inch Box 3x12

For Last Week

Two-Board Press 9 singles > 90% 235
1A Decline Close-Grip Bench Press 4x8 185
1B Chest-Supported Row with Pronated Grip 4x8 50
2A Scapular Wall Slide 3x12 http://www.youtube.com/watch?v=AXcRFBFuo-c
2B Hammer Curl 3x12 25

Sumo Deadlift 9 singles > 90% 270
Speed Deadlift 8x1@70%1RM 210
Barbell Reverse Lunge with Front-Squat Grip 4x8 85
Pallof Press 3x8

End of Week 14

Speed Bench Press 8x3@55%1RM 165
1A Close-Grip Barbell Floor Press 3x5, 1x7 70
1B Neutral-Grip Pullups 3x5
2A One-Arm DB Row 2x10 50
2B Close-Grip Pushup 2x10

Box Squat 8x2@55%1RM, then 2x2 heavy 165, 195, 215
Natural Glute-Ham Raise 3x5
DB Lunge 3x5 50
1A Single-Leg Squat to Box 3x12
1B Bar Rollout: Knees on 4 Inch Box 3x12

From Wednesday

Close-Grip Incline Press 5 singles > 90% - 180
1A Decline Close-Grip Bench Press 3x8 155
1B Chest-Supported Row with Pronated Grip 3x8 50
2A Scapular Wall Slide 3x12 http://www.youtube.com/watch?v=AXcRFBFuo-c
2B Hammer Curl 3x12 30

Anderson Front Squat from Pins 5 singles > 90% http://www.youtube.com/watch?v=l-2PA6QDJ90 185
Speed Deadlift 8x1@65%1RM 195
Barbell Reverse Lunge with Front-Squat Grip 3x8 85
Pallof Press 3x8 50

Speed Bench Press 10x3@50%1RM 150
1A Close-Grip Barbell Floor Press 4x5, 2x7 75, 70
1B Neutral-Grip Pullups 4x5
2A One-Arm DB Row 3x10 50
2B Close-Grip Pushup 3x10

Box Squat 10x2@50%1RM 150
Natural Glute-Ham Raise 4x5
DB Lunge 3x6 50
1A Single-Leg Squat to Box
1B Bar Rollout: Knees on 4 Inch Box 3x12

Forgot to Post Earlier

Close-Grip Incline Press 7 singles > 90%
1A Decline Close-Grip Bench Press 4x8
1B Chest-Supported Row with Pronated Grip 4x8
2A Scapular Wall Slide 3x12 http://www.youtube.com/watch?v=AXcRFBFuo-c
2B Hammer Curl 3x12

Week 13

Anderson Front Squat from Pins 7 singles > 90% http://www.youtube.com/watch?v=l-2PA6QDJ90 185
Speed Deadlift 8x1@60%1RM 180
Barbell Reverse Lunge with Front-Squat Grip 4x8 95
Pallof Press 3x8 40

Speed Pin Press 5x3@55%1RM, then 2x2 heavy (Like this but put the pins lower http://asp.elitefts.com/qa/default.asp?qid=41469&tid=102) 165, 205
1A Close, Neutral Grip Seated Cable Row 2x5, 1x7 120, 130, 110
1B DB Push Press 2x5, 1x7 55, 45
2A Straight-Arm Pulldown 3x12 http://www.criticalbench.com/exercises/straight-arm-pulldown.htm 80
2B Lying arm extensions 45

Speed Free Squat: Medium Stance 5x2@55%1RM, then 2x2 heavy 165
Rack Pull from Kneecaps 2x5, 1x7 275, 255, 225
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 50,40
Bulgarian Split-Squat Isometric Hold 1x30s 25

Week 12 Cont'd

Pronated-Grip Low-Incline DB Press 2x2, 1x4 80, 70
1A Band-Resisted Push-Up 2x7, 1x10
1B Supinated-Grip Seated Cable Row 2x7, 1x10 90
2A Face Pull 3x10 100
2B Behind-the-Neck Band Pull-Apart 3x12

For Tuesday Week 12

Front Box Squat 2x2, 1x4 205, 185, 165
DB Lunge 2x7, 1x10 45
1A Dragon Flag 3x12
1B DB Suitcase Deadlift 3x10 70

Speed Pin Press 10x3@60%1RM (Like this but put the pins lower http://asp.elitefts.com/qa/default.asp?qid=41469&tid=102) 185
1A Close, Neutral Grip Seated Cable Row 3x5, 2x7 120
1B DB Push Press 3x5, 2x7 45
2A Straight-Arm Pulldown 3x12 http://www.criticalbench.com/exercises/straight-arm-pulldown.htm 70
2B Lying DB Extension 3x10 http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html 45

Speed Free Squat: Medium Stance 8x2@55%1RM 135
Rack Pull from Kneecaps 2x5, 1x7 225
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 40
1A Cable Wood Chop: Chest Height 2x10 40
1B Bulgarian Split-Squat Isometric Hold 2x30s 20

DB Floor Press 4x2, 2x4 - 80
1A Band-Resisted Push-Up 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 - 110
2A Face Pull 3x10 - 60
2B Behind-the-Neck Band Pull-Apart 3x12

Week 10 (Started Late) Friday*

Snatch-Grip Deadlift 4x2, 2x4 - 185, 165

Speed Deadlift 8x1@65%1RM - 195

DB Lunge 3x7, 1x10 - 40, 35

1A Dragon Flag 3x12

1B DB Suitcase Deadlift 3x10 - 60

Finishing Week 9

Speed Pin Press 10x3@50%1RM (Like this but put the pins lower http://asp.elitefts.com/qa/default.asp?qid=41469&tid=102) 135
1A Close, Neutral Grip Seated Cable Row 3x5, 2x7 - 120
1B DB Push Press 3x5, 1x7 - 45
2A Straight-Arm Pulldown 3x12 http://www.criticalbench.com/exercises/straight-arm-pulldown.htm - 40?
2B Lying DB Extension 2x10 http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html -45

Lower

There is a gap in lifting times due to oral surgery i had. Workouts will now continue as scheduled 4x/week.

Speed Free Squat: Medium Stance 10x2@50%1RM - 135
Rack Pull from Kneecaps 3x5, 2x7 - Unable to do to inadequacy of health bridge
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 http://magazine.stack.com/Exercises/5669/FrontFootElevated_DB_Reverse_Lunges.aspx - 40
1A Cable Wood Chop: Chest Height 3x10 /side http://www.joeprofitness.com/guru/publish/Exercises_Wood_Chop.shtml - 22.5
1B Bulgarian Split-Squat Isometric Hold 2x30s /side