072609 -- ME Squat Day (LP)

*Front Squats, *Band Squats, Leg Press

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 1
275 lb x 0.8 depth

______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5

275 lb x 3
315 lb x 3
365 lb x 1
405 lb x 1
------------(removed bands)
405 lb x 1

______________________________
Leg Press ME: [1]
315 lb x 5
405 lb x 5
495 lb x 5
585 lb x 5
675 lb x 5
765 lb x 3

072509 -- Upper Accessory Day

Military Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns

______________________________
Military Press RE:
135 lb x 5
145 lb x 3
155 lb x 2
165 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5
_____________________________
DB Rear Laterals RE:
35 lb x 5
35 lb x 5
_____________________________
DB Laterals RE:
35 lb x 8
35 lb x 8
_____________________________
PL Pulldowns RE:
180 lb x 8
180 lb x 8
180 lb x 8
180 lb x 8
_____________________________
PL Low Row RE:
230 lb x 10
270 lb x 5
320 lb x r
360 lb x r

071209 -- ME Squat Day (RP)

*Front Squats, *Band Squats, Rack Pulls

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x *

______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5

275 lb x 3
315 lb x 3
335 lb x 1
365 lb x 1
385 lb x 1
405 lb x *
------------(removed bands)
405 lb x 1
455 lb x *

______________________________
Rack Pulls ME: [1]
225 lb x 5
315 lb x 5
405 lb x 5
495 lb x 1

______________________________
CNS was down a bit from working out yesterday and probably from the heat. Skipped Suitcase Pulls.

071109 -- Upper Accessory Day

Military Press, PL Pushdowns, DB Rear Laterals,

DB Laterals, PL Pulldowns, PL Low Rows

______________________________
Military Press RE:
135 lb x 5
145 lb x 3
155 lb x 2
165 lb x 1
_____________________________
PL Pushdowns RE:
225 lb x 10
275 lb x 3
315 lb x 1
xxx lb x r
_____________________________
ISO Lat Pulldowns RE:
140 lb x 10
180 lb x 8
230 lb x 3
xxx lb x r
_____________________________
Low Row Narrow RE:
135 lb x 10
165 lb x 5
______________________________
Low Row Wide RE:
135 lbs x 10
165 lbs x 5
180 lbs x 5
xxx lbs x r
_____________________________
DB Rear Laterals RE:
35 lb x 5
40 lb x 5

070509 -- ME Squat Day (RS)

*Front Squats, *Band Squats, *Rack Squats with Negatives

______________________________
Front Squats ME: [5]
135 lb x 5
185 lb x 3
225 lb x 3
275 lb x r
______________________________
Band Squats ME: [6] light (rack + DB)
225 lb x 5
275 lb x 3
315 lb x 3
335 lb x 1
365 lb x 1
______________________________
Rack Squats with Negatives ME:
275 / 405* (complete squat)
315 / 455
335 / 495
365 / 545

070309 -- Upper Accessory Day

*DB Floor Press, *DB Lying Rows and Shoulder Complex

______________________________
DB Floor Press RE:
105 lb x r
105 lb x r
105 lb x r
105 lb x r

DB Lying Rows RE:
105 lb x r
105 lb x r
105 lb x r
105 lb x r
______________________________
DB Flyes RE:
35 lb x r
35 lb x r

DB Lying Rear Delts RE:
35 lb x r
35 lb x r

DB Hammer Curls RE:

35 lb x r

35 lb x r

070209 -- Lower Accessory Day

One Arm DB Bulgarian Squats, DB Side Bends,
One Arm DB RDLs, *Trap Bar Deadlifts, Trap Bar Shugs

______________________________
One Arm DB BG Squats:
105 lb x 2, 2
105 lb x 2, 2
______________________________
DB Side Bends:
105 lb x 5, 5
105 lb x 5, 5
______________________________
One Arm DB RDLs:
105 lb x 2, 2
105 lb x 2, 2
______________________________
Trap Bar Deadlifts ME:
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x r
385 lb x r
405 lb x r
______________________________
Trap Bar Shrugs:
315 lb x 5
335 lb x 5