Monday, November 3
A1. Bench
225x2, 215x3, 205x4, 180x10
Had to do this after dips today, which may be the reason for the drop-off from last week.
B1. Dips
+25x10, (+30x10)x2
B2. Inverted Rows
11, 11, 11
C1. 3 rounds for time of 5 chinups and 5 DB Elevator Fly at 30lbs
Tuesday, November 4
10-minutes of HIIT and abs at home
Wednesday, November 5
A1. Bench Press
210x4, 205x5, 205x4, 200x5, 195x5
A2. Front Squat
205x5, 200x5, 195x5, 195x5, 185x5
B1. Sumo DL
(185x8)x3
B2. Weighted Chinup
(+25x5)x2, +25x4
C1. DB Skull Crushers
60x12, 60x10
C2. DB Fly w/ Holds
15sx12, 10sx12
Friday, November 7
A1. Press
160x4, 155x4, 150x5, 145x5, 135x5
A2. Bulgarian Split Squat
(50sx5)x3, (55sx5)x2
B1. Deadlift
295x3, 275x4, 265x5
C1. Z-bar Curl
(95x5)x3
C2. Dips
+45x6, (+50x6)x2
Saturday, November 8
Shot hoops for about half an hour then did abs and chinups for 10 minutes.
Sunday, November 9
A1. Front Squat
225x3, 215x3, 215x3, 210x3, 205x3
A2. Explosive Pullups
3, 3, 3, 3, 3
B1. Front Squat
130x21s, 130x5 half pauses, 130x5 (10-8-6-4-2 countdown)
B2. Single-Leg Medicine Ball Leg-Curl
7, 6, 6
Monday, November 10
A1. Bench
225x3, 215x4, 205x5, 180x10
B1. Dips
(+27.5x10)x2, +27.5x8
B2. Inverted Rows
12, 11, 11
C1. AMRAP in 5 minutes of 3 chinups and 4 DB Elevator Fly at 30lbs
Completed 8 rounds, which I was pretty happy about
Wednesday, November 12
A1. Bench Press
210x4, 205x4, 205x4, 200x5, 195x5
A2. Front Squat
205x5, 205x4, 195x5
B1. Sumo DL
(185x8)x2, 190x8
B2. Weighted Chinup
(+25x5)x3
C1. DB Skull Crushers
60x12, 60x10
C2. DB Fly w/ Holds
15sx12, 15sx9
Friday, November 14
A1. Press
160x3, 155x4, 150x5, 145x5, 140x5
A2. Bulgarian Split Squat
(55sx5)x5
B1. Deadlift
300x3, 275x4, 265x5
C1. Z-bar Curl
(105x5)x2
C2. Dips
(+50x6)x3
Monday, November 17
A1. Bench
225x3, 220x4, 210x5, 185x8
B1. Dips
(+27.5x10)x3
B2. Inverted Rows
12, 11, 11
Tuesday, November 18
Did abs for 10 minutes
Wednesday, November 19
A1. Bench Press
210x4, 205x5, 205x4, 200x5, 200x5
A2. Front Squat
205x5, 205x5, 200x5
B1. Single Leg RDL
(45sx5)x3
B2. Weighted Neutral Grip Chinup
(+10x5)x3
C1. DB Skull Crushers
65x12, 65x11
C2. DB Fly w/ Holds
15sx12, 15sx11
Friday, November 21
A1. Press
160x3, 155x4, 150x5, 150x4, 145x5
A2. Bulgarian Split Squat
(60sx5)x5
B1. Deadlift
305x3, 280x4, 265x5
C1. Z-bar Curl
(105x5)x2, 110x5
C2. Dips
(+55x6)x3
Sunday, November 22
A. Front Squat
225x3, 215x4, 205x5, 165x10
B1. Barbell Reverse Lunge
(115x5)x3
B2. DB Romanian DL
(60sx12)x3
C. 3-2-1 Halfcourt Sprints, 2 sets of basketball defensive shuffles
Monday, November 24
A1. Bench
225x3, 220x3, 210x5, 185x10, 135x15
B1. Dips
(+30x10)x3
B2. Inverted Rows
12, 12, 11
Tuesday, November 25
Did abs and HIT for about 10 minutes
Monday, December 1
A1. Bench
225x3, 220x3, 215x4, 185x10
B1. Front Squat
230x2, 215x4, 205x5, 170x10
B2. Dips
(+30x10)x2, +32.5x10
Might need to lower the weight on the front squats. I think my knees are caving in a bit right out of the bottom, and I’ve been experiencing some pain in my knees, which could be related.
Tuesday, December 2
Did chinups and abs for about 10 minutes at home.
Wednesday, December 3
A1. Bench Press
185x8, 185x8, 180x8, 175x8
A2. Front Squat
185x8, 175x8, 115x8 half rep pauses, 115x8 countdowns
B1. Weighted Neutral Grip Chin-up
+15x5, +10x5, +10x5
B2. DB RDL
(70sx8)x3
C1. Close Grip Bench
(115x15)x2
Friday, December 5
A1. Press
165x2, 160x3, 155x4, 115x10
A2. DB Step-ups
25sx8, (30sx8)x3
B1. Deadlift
325x1, 315x2, 280x4, 255x6
C1. Z-bar Curl
(85x8)x3
C2. Dips
(+57.5x6)x3
Sunday, December 7
A. Front Squat
185x6, 195x6, 185x6+4, 175x6+4
B1. Barbell Reverse Lunge
(115x5)x3
B2. BB RDL
(165x8)x3
Monday, December 8
A1. Bench
210x5, 205x5, 205x5, 200x5, 200x5
B1. Dips
(+32.5x10)x3
B2. Inverted Rows
12, 12, 12
Wednesday, December 10
A1. Bench Press
185x8, 185x8, 180x7, 175x8
A2. Front Squat
185x8, 175x8, 120x8 half rep pauses, 120x8 countdowns
B1. Weighted Neutral Grip Chin-up
+15x5, +12x5, +10x4
B2. DB RDL
(70sx8)x3
C1. Close Grip Bench
(120x12)x2
Friday, December 12
A1. Press
165x3, 160x3, 155x5, 120x10
A2. DB Step-ups
(30sx8)x4
B1. Deadlift
325x1, 315x2, 285x4, 255x6
C1. Z-bar Curl
(90x8)x3
C2. Dips
(+60x6)x3