29 SEP 16
Back
A. Meadows Row
Bar/8
25/8
50/8
75/8 x 2
75/10
B. C/S Row
Bar/6
1p/6
1p+chains/6
2p+chains/6
3p+chains/6 x 3
3p+chains/8
C. Stretch Pull-down
77/8
133/8
199/8 x 3
D. DB Shrugs
3 second flex
90/12 x 3
E. DS DL
150/3
150+medium chains/3
190+chains/3
240+chains/3
290+chains/3
290+chains/13
F. Standing Calf Raise
10 second flex after every 10 reps
100/10-10-10
100/10-10
80/10-10
Superset with tibia raise x 30 or so
1 OCT 16
Chest & Shoulders Pump
A. Machine Press
55/12
85/12
130/12 x 4
B1. Pec Minor Dip
25/10 x 4
B2. Bent Over DB Raise
15/20 x 4
C1. Hex DB Press
35/10 x 4
C2. Band Pull-apart
4 sets of 10
D1. DB 6 Ways
5/10 x 3
D2. Band Over and Back
3 sets of 20
Arms
E1. Rope Push-down
72/15
108/15 x 4
E2. Cable Curls
1.5 reps
36/10
60/10 x 4
F1. Cross-Body DB Hammer Curls
Alternate arms
20/10 x 4
F2. Gladiator Cable Extension
24/10 + 5 partials x 4
G1. EZ Preacher Curl
3 second negative
75/8 x 3
75/4
G2. EZ Incline Skullcrusher
75/12 x 3
75/9
4 OCT 16
Legs
Had to go back to 5am workouts. Oh well
A. Lying Leg Curls
50/6
80/6
110/6
120/6
130/6
140/6
150/6 → 120/8 → 100/10+20 partials
B. Yoke Bar Squats
65/6
155/6
205/6
245/6
Challenge Set:
185+chains/3, 10 sec rest, 3, 10 sec, 3, 10 sec, 3 → 185 (dropped chains)/6 → 135/6
Knee hurt. Cortisone is wearing off quick this time. I just need to be OK with going lighter and lighter I think.
C. Walking Lunges
Holding blocks
17/10 steps each leg - not alternating
25/10 steps each leg → BW/10 steps each - alternating
D. Horisontal Leg Press
3p/4
5p/4
5p/8 → 4p/8 → 3p/16
E. RDL
135/8
185/8
225/8
F. Standing Calf Raise
60/10-10-10 (30 second flex after every 10 reps) x 3
Superset with tibia raise x 40
5 OCT 16
Chest & Shoulders
A. Machine Press
50/12
80/12
100/8
120/8
130/8
140/8
150/7
B. Bench Press
1 second pause
45/5
45+chains/5
135+chains/5
155+chains/5
165+chains/5
175+chains/5
185+chains/5
C. Incline Press
135/8
145/8
155/8
165/7
D. DB Twist Press
30/10
35/10
40/10 x 2
E. Cable Lateral Raise
12.5/12 x 3
F. Reverse Pec Deck
60/21
50/30 x 2
G. Seated DB OHP
50/8 x 3
50/14
Did some squats because I read @BOTSLAYER thread about it and I am displeased with my own so I wanted to try the cues. Tensing my glutes and getting my knees out are keepers. I may try using a bench for depth as well, even though it was pointed as a potential negative there.
Another one in the forever battle of a better squat 
Just make sure to keep your form the same and dont let your butt go looking for the box and it will be a great asset.
A never-ending journey for sure. Your thread was perfect timing for me.
My goal with the box is to work on slowing my descent/ staying tight at the bottom, and to get my pelvis between my legs. I want to limit my depth as well. I think if I do like you say, and just focus on tapping the box without reaching for it or crashing down, it can be a benefit.
Thanks!
7 OCT 16
Back
A. One-Arm BB Row
Bar/8
25/8
50/8
60/8
70/8 x 2
B. DS DL
150/3
150+chains/3
200+chains/3
240+chains/3
290+chains/3
310+chains/11
This felt pretty good today
C. DB Pull-over
55/12 x 2
55/10
D. Stretchers
60/8
100/8 x 3
E. Banded Hyperextensions
Purple Band/18 x 2
Then I messed around and did a couple grenade ball pull-ups just because I noticed we have them. These are tough.
Then I did a few reps (~10 total) with just a bar doing box squats focusing on sitting my hips down between my legs, getting my knees way out and staying tight. I can tell this is going to be kinder to my knees. It’s definitely going to take pounds off my working sets (who would have thought that could be possible??).
9 OCT 16
Chest & Shoulders Pump
A. Machine Press
55/12
100/12
145/12 x 4
B1. Pec Minor Dip
35/10 x 4
B2. Bent Over DB Raise
15/20 x 4
C1. Hex DB Press
40/10 x 4
C2. Band Pull-apart
-/10 x 4
D1. DB 6 Ways
5/10 x 3
D2. Band Over and Back
-/20 x 3
Arms
E1. V Bar Press-Down
Back on pad
72/15 x 4
E2. BB Curl
65/8 + 10 partials x 4
F1. DB Hammer Curl
25/8 + 8 partials x 4
F2. Pronated DB Kick-back
20/8 x 4
G1. EZ Preacher Curl
60/8
55/10 x 3
G2. Floor DB Skullcrusher
25/10
30/10 x 3
10 OCT 16
Legs
A. Lying Leg Curls
50/8
80/6
110/6
120/6
130/6
140/6
150/6
160/6
170/6 → 140/8 → 110/8+10 partials
B. Squats
Used a box just slightly below parallel. Came down and kind of tapped/ held for a beat, but not really setting into it like a box squat. This helped tremendously for whatever reason. Main things I need to focus on right now are keeping my feet about shoulder width and “active” (here I mean feeling the floor, so to speak), knees out and chest high. These felt great today. More on that later.
Bar/6
Bar + chains/6
95+chains/6
135+chains/6
155+chains/6
185+chains/6
205+chains/6
225+chains/6 → 135+chains/8 → 135/10
C. Horizontal Leg Press
I’m starting to not love this angle
3 plates/6
5 plates/8+8+8+8 (10 second rest between every 8)
D. Walking Lunges
17/10 steps each leg, not alternating
25/10 steps → BW/10 steps, alternating
E. RDL
135/8
185/8
225/8
F1. Hanging Leg Raise
BW/10 x 3
F2. BOSU Crunch
BW/12 x 3
On my way out one of the trainers, unsolicited, told me my squats were looking good rock solid. We talked through what I was focusing on for a few minutes and he said it was looking good dialed in today. Felt like I was getting asked to prom, since this has been what I’ve been struggling with lately. So thanks @BOTSLAYER for starting your thread; I think what I plagiarized has really been helping, and it’s only been a few days and light reps.
11 OCT 16
Chest & Shoulders
A. Machine Press
30/8
60/8
90/8
120/8
130/8
140/8
150/7
B. Bench Press
Bar/5
Bar+chains/5
135+chains/5
155+chains/5
165+chains/5
175+chains/5
185+chains/5
C. Incline Press
135/8
145/8
155/8
165/8
D. DB Twist Press
40/10
45/10 x 2
E. Cable Lateral Raise
12.5/15 x 3
F. Reverse Pec Deck
50/30 x 2
50/40
G. Seated DB OHP
55/10 x 4
H. Standing Calf Raise
80/10-10-10 x 3 (10 second hold after every 10 reps)
Superset with tibia raise x 40
12 OCT 16
Back
A. One-Arm BB Row
Bar/8
25/8
50/8
60/8
70/8 x 2
B. DS DL
Chains all sets
150/3
200/3
240/3
290/3
330/3
C. DB Pull-Over
55/12 x 3
D. Stretchers
60/8
108/8 x 4
E. Banded Hyperextension
Purple Band/20 x 2
F1. Hanging Leg Raise
BW/10 x 3
F2. BOSU Crunch
BW/12 x 3
13 OCT 16
Legs Pump
A. Standing Single Leg Curl
Just back and forth between legs, no rest
4th pin/10 x 6
B. Leg Press
2p/12
3p/12
4p/12
5p/12
6p/12
7p/12
6p/12
5p/12
4p/12
3p/12
2p/20
C. Single Leg Press
1p/12 x 2
D. Smith Squat
135/7
135/10 x 2
E. Single Leg RDL
Whatever KB (light) x 3 sets of 6
F. Sled Push
4 x 40m
14 OCT 16
Chest & Shoulders Pump
A. Machine Press
55/8
85/8
115/8
130/8
145/8
160/8
175/8
190/8
B. Pec Minor Dip
35/10 x 4
Superset with Band Pull-apart 4 sets of 10
C. DB Twist Press
35/12 x 3
Superset with Over and Back 3 sets of 10
D. Machine Fly
108/15 x 2
E1. Machine Lateral Raise
96/10
72/10 x 4
E2. Reverse Pec Deck
72/20 x 5
F. Arnold Press
35/12 x 3
G1. Seated Calf Raise
2p/15
2p/12
2p/10
2p/8
G2. Cable Crunch
144/10 x 4
15 OCT 16
Back Pump
A. Seated Cable Row
60/10
108/10 x 4
B. Straight-Arm Pull-down
72/10 x 4
C. Swiss Bar Pull-down
108/10 x 4
D. One-Arm Supinated Pull-down
48/10 x 4
Arms
E1. V-Bar Press-down
72/15 x 4
E2. BB Curl
65/8+10 partials x 4
F1. DB Hammer Curl
25/8+8 partials x 4
F2. Pronated DB Kick-Back
20/8 x 4
G1. EZ Preacher Curl
55/10 x 4
G2. Floor DB Skullcrusher
35/10 x 4
Took the family to Disney World and it was great. Will hopefully be back in the gym tonight, but catching back up on work so if the gym closes it will have to be tomorrow morning. Just dropping myself a love note here, I guess.
26 OCT 16
Chest
A. Bench Press
Bar/5
135/5
185/5 x 3
205/5 x 2
205/4
135/20
B. Incline Press
135/8 x 4
C. DB Bench Press
65/10
65/9 x 2
D1. Pec Deck
60/10 x 3
D2. Push-ups
BW/10 x 3
Then I did a couple 30m walks with the farmer’s walk handles at 115lbs each. Just messing around, but these are tough!
Rough day. Hopefully return to form tomorrow.
Interesting timing on a couple things. I don’t think I want to do them, but I’m not going to let being out of shape be part of my decision-making so I’ll work on that a little.
27 OCT 16
Conventional DL
Haven’t done these in quite awhile
Warm-up
5 Rounds:
BW Squats x 10
Pull-up x 5
135lb. Power Clean x 3
A1. KB Swings
35/8 x 8
A2. Conventional DL
185/3
225/3
275/3
315/3
365/3
295/5 × 3
A3. Leg Raise (elbows supported)
BW/8 x 8
:90 between rounds
B1. GHR
BW/5 x 3
Definitely learning these
B2. C/S Row
2 plates/8 x 3
B3. Lat Pull-down
118/8 x 3
Finisher
Farmer’s Walks
No idea what the implements weigh. 50lbs.?
100 each (if 50) x 30m EMOM for 10 minutes
28 OCT 16
Did some shoulders and arms pump, brosenheimers
31 OCT 16
ME Lower
Took the WOD from @Alpha 's website today. Appropriately for Halloween, it was scary.
Conditioning
7:00 minutes to get as far up the ladder as possible (add a rep per round, starting at 1 rep) of:
1. Burpee Pull-up
2. Keg Clean and Press (Black keg - it’s filled with water and sloshy)
Got through 7 reps
Strength
A1. KB Snatch
15/7 (each hand) x 6 rounds
A2. 3-second Pause Squat
45/3
95/3
135/3
185/3
225/3
245/1
A3. Battle Ropes
30 seconds x 6 rounds
90 seconds rest between rounds
Volume
B1. 3-second Pause Squat
195/8
195/5
195/5
B2. Flutter-kicks
90 seconds (not unbroken) x 3 rounds
Assistance
C1. BB BSS
45/12 reps per leg x 3 rounds - first time doing these with a BB
C2. Jump Lunges
BW/6 reps per leg x 3 rounds
C3. Keg Clean
Black Keg/6 x 3 rounds
01 NOV 16
Conditioning
3 Rounds of:
1. 200m Farmer’s Walks @ 90lbs. per hand (turns out the implements weigh 40lbs.)
2. 100m Big Sled Push
Then finished with: 100m Run to make it an even 1k