3/30/13
Cambered Squat Box
270 3x1
Zercher Squats with Cambered Bench Bar
135 2x5
Barbell Curls
45x5
65x5
85x5
4/01/13
Paused Bench
205x3
235x3
265x3
290 3x1
Skull Crushers Barbell
95x5
115x5
135x5
Cuband Press
45x8
65x8
YTWLS
2.5x12 Pause at top
Mobility Work
4/03/13
Deadlift
315x3
360x3
405x3
445 3x1
Pendlay Rows Sumo
135 2x5
175x5
Roman Chair
BWx5
Cambered Squat Bar 65x5
105x5
155x5 PR
Planks
4/05/13
Paused Bench
185x1
Band Pull Aparts with Mini-Band and X-Band on Shoulders
1x50
YTWLS
2.5x12
Dumbbell Flies Incline
15 3x12
Seated Rear Delts
15 3x8
Cuban Press
45x8
65x8
45x8
Dumbbell Rows
95x5
Mobility Work
4/06/13
Box Squats Safety Squat Bar
240x5
Pause Squats
205 2x6 3 Second Pause
Planks
BW 1 minute
Mobility Work
4/08/13
Paused Bench
190x5
220x5
250x5
Front Raises with Swiss Bar
35x5
55x5
75x5
JM Press
45x5
65x5
95x5
Dumbbell Rows
95x5
125x5
155x5 PR
55x30
Standing Band Pull-Aparts Mini-Band
1x60
1x40
4/10/13
Deadlift
290x5
335x5
380x5
Vogelpohl Pulls
Reverse Ssb 60 Rack Pulls 135 1x5
Reverse Ssb 80 Rack Pulls 135 1x5
Planks
BW 1 minute
45 1 minute
4/12/13
Dumbbell Bench
45x30 Seconds
Close Grip Bench 4 Pauses
95 3x5
Rear Delt Raises
10x8
25x8
4/13/13
Cambered Box Squat
255x5
Pause Squats
270 2x3 2 second pause
Abs Pulldown
50 5x10
4/15/13
Pause Bench Press
220x5
250x3
280x1
290 2x1
Incline Swiss Bar
125x5
175x5
V Bar Pulldowns
140x5
185x5
230x5
280x4
Cuban Press
45x8
65x8
55x8
4/17/13
Deadlifts
335x5
380x3
415x1
445 2x1
Roman Chair
BW 2x10
1x20
Planks
2x30 Seconds
Pull-Ups
1x7
4/19/13
Pause Bench Reactive Slingshot
185 2x3
3-Board Bench with Miniband
135x5
185x5
Clap Push-ups
1x10
Rear Delt Raises
10 2x8
25x8
Face Pulls Miniband
3x12
4/20/13
Safety Squat Bar Box Squats
270x3
Pause Squats
270 2x1 1 second pause
Squat
135x10
4/22/13
Pause Bench
145x5
160x5
175x5
Dumbbell Incline Press
50x5
70x5
90x5
Row Machine
70x10
110x10
150x10
4/24/13
Deadlift
225x5
245x5
270x5
Barbell Row
95x5
115x5
135x5
175x5
Abs Pulldown
50 2x10
Pull-Ups
1x5 No Pause
1x2 4 Count
1x4 4 Count
4/26/13
Light Incline Bench
Barbell Curls
45x5
65x5
85x5
105x5
JM Press Cambered Squat Bar
65x5
85x5
105x5
Rear Delt Raises
10 3x10
Cuban Press
45x8
65x8
4/27/13
Squat
225x1
265x1
305x1
Lunges
55x12
85x12
Calf Raises
135x10
185x10
4/29/13
Bench Pause
225x5
255x1 No Pause
Dumbbell Press
60x10
70x10
Tate Presses
30x10
40x10
50x10
Dumbbell Rows
100x10
5/01/13
Deadlift
450x1
T-Bar Rows Bar
90x10
115x10
135x10
160x10
180x10
Romanian Deadlift
135x5
185x5
225x5
5/03/13
Dumbbell Shoulder Press
85x10
Lateral Raises
10x15
15x15
Cuban Press
45x8
65x8
Barbell Curls
95x5