saturday 2/3/2024
maximal effort upper
week 2, wave 4
dumbbell overhead extension/lat pulldown/pec dec (warm up)
incline bench press
5x135
4x155
3x175
2x185
1x195
1x200
1x205
dumbbell floor press
5x5x110
decline dumbbell extension
4x8x50
chest supported row
4x10x60
band face pull
4x50x10
incline dumbbell fly
3x13x40
plate front raise
3x10x25
monday 2/5/2024
dynamic effort lower
week 2, wave 4
dumbbell lunge/kettlebell swing (warm up)
SSB box squat
10x2x190+50bw+35cw
deadlift (sumo stance)
10x1x240+60bw+45cw
glute ham raise
4x10xbody
standing cable leg curl
3x24x45
standing cable crunch
3x13x75
reverse hyper
4x20x95
seated band leg curl
2x100x15
tuesday 2/6/2024
dynamic effort upper
week 2, wave 4
overhead dumbbell extension/lat pulldown/pec dec (warm up)
cambered football bar bench press
9x3x120+55bw
bench press
2x20x95
cable pushdown (rope grip)
4x8x95
lat pulldown (wide grip)
1x15x95
1x13x95
2x10x95
upright row
4x10x75
dumbbell shrug
3x25x70
saturday 2/10/2024
maximal effort upper
week 3, wave 4
dumbbell lunge/kettlebell swing/box jump (warm up)
SSB good morning
2x5x135
4x185
4x225
3x275
2x295
2x315
2x325
cambered bar box squat (close stance)
3x8x135
dumbbell step up
4x12x70
seated leg curl machine
3x13x90
GHR sit up
3x10xbody
seated crunch machine
2x20x25
reverse hyper
5x13x140
monday 2/19/2024
maximal effort upper
week 3, wave 4
overhead dumbbell extension/lat pulldown/push up (warm up)
close grip bench press
5x135
4x165
3x185
2x205
1x215
1x225
dumbbell floor press
5x5x120
decline dumbbell extension
4x8x50
barbell row (with straps)
4x10x135
band face pull
4x50x15
incline dumbbell fly
3x15x40
plate front raise
3x10x25
wednesday 2/21/2024
dynamic effort lower
week 3, wave 4
dumbbell lunge/kettlebell swing (warm up)
SSB box squat
8x2x205+45bw+40cw
sumo deadlift (power bar)
8x1x250+60bw+40bw
glute ham raise
4x10xbody
cable hamstring curl
4x20x40
hanging leg raise
3x10xbody
reverse hyper
4x20x140
friday 2/23/2024
dynamic effort upper
week 3, wave 4
dumbbell overhead extension/lat pulldown/dumbbell curl (warm up)
football bar bench press
9x3x130+50bw
bench press
2x20x95
cable pushdown (rope grip)
4x8x75
lat pulldown (wide grip)
4x10x100
upright row
4x10x65
dumbbell shrug
3x25x70
Sunday 2/25/2024
Maximal effort lower
Week 1, wave 5
Sled drag/kettlebell swing (warm up)
Box squat
5x135
4x225
3x275
2x295
1x315
1x325
1x335
SSB good morning
5x5x185
Kettlebell lunge
4x12x25
Dumbbell RDL
3x10x90
Standing cable crunch
3x20x50
Reverse hyper
5x13x155
Wednesday 2/28/2024
Maximal effort upper
Week 1, wave 5
Hammer curl/chair dip/band side raise (warm up)
Axle bar bench press (close grip)
5x135
4x165
3x195
2x215
1x225
1x240
1x250
Dumbbell press
5x5x120
Dip
4x8xbody
Barbell row
3x10x135
Cable fly
3x20x40
Dumbbell side raise
3x16x25
Friday 3/1/2024
Dynamic effort lower
Week 1, wave 5
Sled push/sled drag/kettlebell swing (warm up)
Buffalo bar squat
12x2x170+40bw+45cw
Deadlift
12x1x215+50bw+60cw
Glute ham raise
4x8xbody
Ab roller
4x8xbody
Reverse hyper
4x20x90
Laying band leg curl
2x50x25
Sunday 3/3/2024
dynamic effort upper
week 1, wave 5
hammer curl (warm up)
bench press (wide, middle, close grip)
9x3x110+30cw+25bw
dumbbell overhead press
6x9x60
cable overhead extension
4x13x55
lat pulldown
3x17x70
dirty 30s
3x30x35
dumbbell fly
3x13x20
tuesday 3/5/2024
maximal effort lower
week 2, wave 5
sled push/sled drag/cable pull through/lunge walk (warm up)
deadlift from 2" mats (wide stance) (power bar)
135x5
225x5
315x4
365x3
385x2
405x1
425x1
435x1
SSB good morning
5x5x185
kettlebell lunge
4x12x25
dumbbell RDL
4x10x90
hanging leg raise
5x8xbody
standing cable crunch
3x20x50
reverse hyper
5x13x140
thursday 3/7/2024
maximal effort upper
week 2, wave 5
hammer curl/chair dip/band side raise (warm up)
football bar bench press (close grip)
2x5x135
4x165
3x185
2x195
1x205
dumbbell press
5x5x130
barbell skull crusher
4x8x75
barbell row
3x10x135
low band face pull
4x50x15
cable fly
3x16x40
dumbbell side raise
3x20x30
monday 3/11/2024
dynamic effort lower
week 2, wave 5
treadmill walk/lunge (warm up)
squat
10x2x265+10bw
deadlift (sumo stance)
10x1x350
back raise
4x10x25
seated leg extension machine
8x8x70
kettlebell swing
3x13x25
hanging leg raise
3x10xbody
laying band leg curl
2x50x20
notes
new gym, new equipment. changed accessory work, need to add band weight for main work. almost crushed my finger squatting because the rack has fixed safeties.
tuesday 3/12/2024
dynamic effort upper
week 2, wave 5
hammer curl/chair dip/band side raise (warm up)
bench press (wide, middle, close grip)
9x3x165
pec deck
2x20x50
dumbbell overhead press
4x9x80
cable overhead extension (bar grip)
4x14x50
lat pulldown
8x8x85
dirty 30s
3x30x45
decline dumbbell fly
3x25x30
thursday 3/14/2024
maximal effort lower
week 3, wave 5
treadmill walk/cable pull through/lunge (warm up)
good morning
5x135
4x185
4x225
3x255
2x275
2x290
2x300
trap bar deadlift
3x8x225
dumbbell lunge
3x12x80
hanging leg raise
3x10xbody
standing cable crunch
3x20x60
saturday 3/16/2024
max effort upper
week 3, wave 5
hammer curl/chair dip/band side raise (warm up)
close grip bench press
135x5
165x4
185x3
195x2
205x1
215x1
225x1
dumbbell press
5x5x130
barbell skull crusher
4x8x70
seated plate row machine
3x10x140
cable fly
3x16x60
dumbbell side raise
3x20x30
band high pull
4x50x10