Thurs/7/8
Abs, low back, rev. hypers, upper back: 2x20 each.
Box SQ/ wide stance:
warm-ups= 10x2/ speed sets= 10x2@ 295, 30 sec. or less rest.
Speed pulls/medium band: 12x1@ 275
Pendlay rows: 5x10@ 185
Seated Hams: 1x50 pumps, then 5x5 very hard.
Seat calf: 1x50/ 5x5, same as above.
Sat/7/10.
Pec deck + reverse fly: 4x15 each, plus band stuff.
Flat BE/ close and wide grips= 4x8 each.
High pin press: 3@ 185, 225, 35, 55, 75, 285.
Power shrugs:
5@ 135, 55, 85, 205
3@ 225, 245, 275
Inc. Tri’s extensions: 5x10
Tues/7/13
Warms: 8x15
Squats (like, real Sq’s) 6x5
Anderson/pins at 1/2: 1@ 315, 65, 85, 405/ 3x1@ 385
Speed pulls: 6x3/ 8x1@ 315
3x10 for all:
-handing leg raise
-back raise
-rev. hypers
Weds/7/14
Warms: 8x25
Decline Db’s: 2x15/ 2x8/ 8@ 70, 80, 90, 80, 80
Floor press: 3x8/ 3@ 185, 205, 225, 45, 255./
Floor/close grip: 2 cluster sets of 3x5@ 185.
CAlf: 2x25
FAce pull: 2x25
Thursday/7/ 15
2 wisdom teeth pulled=…4 days off work, who knows how much off training.
Super… 
Tues/7/20
Dentist + 6 days off= 5-6lbs leaner and dehydrated a bit.
Did some pumping tonight.
Hams and calf: 2x20 each.
Seat leg press: 4x20
Calf then Hams again: 2x20 each
ABduct and ADduct machines: 2x20.
Leg extensions: 2x20
Tri’s and Bi’s: 1x50, rest/pause set for each.
Weds/7/21- Another pumping party.
Misc. Upper cables and Barbell= 8x15/ 6x10.
Hammer Inc.: 6x10.
Hammer pulldown: 6x10
Rear delt rows: 3x15
Tri’s pushdowns: 3x15
Sat/ 7/24.
Warm-up pumping stuff: 10x15
Bench: speed sets= 8x3/ then 8x3@ 185.
Hammer Inc.: 6x6
Overhead Tri’s machine: 6x10
Sunday-
Messed around/ did some lower body stuff in my buddy shed.
Didn’t amount to much, for me.
Mon/7/26
Standing, single Hams: 5x10 alternating/ 5x5 same
Leg extension: 2x30.
Calf: 2x20
Seat leg press: 1x50
(different) Seated leg press: 5x10 + 50 bodyweight Sq to finish.
Cable pulldowns: 1x50, changing grips/ 1 arm stretch/side crunch= 3x10 each.
Slow, grinding negatives, all over this workout.
Tues/7/27
Misc. warms: 10x15.
Incline/close grip: 8x8
Floor press/comp. grip: 3@ 185, 225, 250, 2@ 270/ 3x3@ 245
Wide grip: 2x20@ 135.
V-bar pulldowns: 15/ 10/ 6x6
Seated wide rows: 5x15
Thurs/7/29.
Warms: 8x10
Rack pull/4" below knee:
-4x1@ 275/ 315.
-1@ 365, 405, 435, 465, 435.
Deficit pulls@ 2": 6@ 225, 275, 315, 315.
Snatch grip/Power shrugs: 2x3@ 185, 225/ 3@ 275, 295, 315.
Bent rows: 5x5@ 225.
Sunday.
Shred Shed Training…at my buddies.
Rev. hypers, RDL and Squat= warm ups.
SQ/close stance:
5@ 135, 185, 225, 245/ 5x1 cluster @ 275
SB split Sq: 3x10
Messed around, otherwise helping him with Squats-he’s about 7 weeks out.
Tues/8/3
Warms: 5x25/ 5x10
Cable Fly: 3x15
Inc. DB: 4x10
Floor press: 3x5/ 3@ 225, 250, 265.
JM press: 2x10/ 5x5 @ 135. Not great on the elbows today.
Cable pulldowns: 5x10
*too much before floor press= not very strong.
Weds/8/4
Hams and calf: 5x10 each
Abs and back raise: 3x10 each.
Speed pulls/ medium band:
-Sumo and Conven.= 8x3 each, working up.
-Conven.- 6x3@ 275, 60 sec. rest.
Pendlay rows: 10@ 135, 185/ 3x10@ 225
1 DB rows: 15 @ 60, 80, 100
–super set with DB pullovers: 3x15@ 30.
Last few days off- lifted a bit Sunday, at my buddies shed.
Sun/8/8
Rev. hypers (on a Real machine): 5-6x 15 or so, mixed in
2 board press: 5x5/ 3x3/ 5x2 cluster @ 245
4 board/close grip Tri’s: 5x6
Misc. other band and DB stuff.
R.I.P John Meadows.
I had been talking about him with my buddy, just yesterday while we lifted: general Mountain Dog stuff, and a couple variations I picked up from him.
A real bummer man.
A true legend.
He sure is.
Mon/8/9
Lower/Abs/back raise: 8x25/ 8x10
Box Sq.+ 2":
-Speed sets 12x2, to 315.
-1 @ 365, 385, 405, 425, 445
Close stance: 4x6
3 rounds of 20 each, swiss ball:
-Back raise, rev. hyper, crunch
Tues/8/10
-Tri’s + facepulls: 3x10+10
-Peck deck + reverse: 3x10+10
Spoto BE: 3x3/ 3x6/ 6x6@ 185
Dip machine: 4x15, hard sets
DB floor flys: 4x15, same
Seat rows: 4x15