2021-1: Week 9, Day 3

Warm Up: topped out with two paused bench press singles @ 260. I moved in my grip a little. Felt great. 

Close Grip Paused Bench 5 sets 2 reps at 85%  (240/2, 240/2, 240/2, 240/2, 240/2)

Wide Grip Spoto Press 4x5 at RPE 8-9  (195/5, 200/5, 205/5, 205/5)

Pistol Grip DB Press 4x8 RPE 7  (65's/8, 65's/8, 65's/8, 65's/8)

Rope Tricep Extension 4x15

Rope Facepull 4x20

2021-1: Week 9, Day 2

Squat (all equipment like in a meet) 4x4 at 80%  (340/4, 340/4, 340/4, 340/4)

Squat 3x2 at 90%  (375/2, 380/2, 385/2 (2RM))

High Bar Good Morning 5x5 at RPE 8.......I used the SSB, instead.  (175/5, 195/5, 195/5, 200/5, 200/5)

Single Leg DB Stiff Leg 4x6/side  (40, 45, 45, 45)

KB Side Bend 3x20 reps -  at least 40 lbs  (53lb. KB)

2021-1: Week 9, Day 1

Close Grip Spoto 4x4-5 at RPE 8-9  (215/5, 220/4, 225/4, 225/4)

Paused DB Incline (explosive with push) 7 sets 3 reps - 45-60 seconds rest in between  (80's/3, 80's/3, 80's/3, 80's/3, 80's/3, 80's/3, 80's/3)

Barbell Row 4x10  (185/10, 185/10, 185/10, 185/10)

Paused Lat Pulldown 4x10

Single Arm DB Shrug 4x12  (60, 60, 60, 60)

2021-1: Week 8, Day 4

Squat 3x3 at 80%  (340/3, 340/3, 340/3)

Squat 2 competition singles at 88%  (375/1, 375/1)

Bench Press 4x3 at 80%  (225/3, 225/3, 225/3, 225/3)

Bench Press 2 competition singles at 90%  (255/1, 255/1)

Deadlift 2x3 at 80%  (415/3, 415/3)

Deadlift from deficit 3x2 at 90%  (465/2, 465/2, 465/2)

Jack Knife 3x12/each

2021-1: Week 8, Day 3

Close Grip Paused Bench 6 sets 3 reps at 85%  (240/3, 240/3, 240/3, 240/3, 240/3, 240/3) (moved fast!)

Wide Grip Spoto Press 4x6 at RPE 8  (190/6, 195/6, 195/6, 200/6)

Pistol Grip DB Press 4x10 RPE 8  (70's/10, 70's/10, 70's/10, 70's/10)

Rope Tricep Extension 4x30 (15 slow followed by 15 fast reps)

Rope Facepull 4x20

2021-1: Week 8, Day 2

Squat (all equipment like in a meet) 4x7 at 65%  (275/7, 275/7, 275/7, 275/7)

Squat 3x3 at 80%  (340/3, 340/3, 340/3)

High Bar Good Morning 4x6 at RPE 8  (175/8, 175/8, 175/8, 175/8)

Single Leg DB Stiff Leg 4x8/side (30, 35, 35, 35)

KB Side Bend 3x20 reps -  44lb. KB

* I had to fight to get through this session- it was rough!

2021-1: Week 8, Day 1

Close Grip Spoto 4x7 at RPE 8-8.5  (200/7, 210/7, 210/6, 200/8)

Paused DB Incline (explosive with push) 7 sets 5 reps - 45-60 seconds rest in between  (65's/5, 65's/5, 65's/5, 65's/5, 75's/5)

Paused Lat Pulldown 4x12  

Barbell Row 4x12  (155/12, 165/12, 165/12, 165/12)

Single Arm DB Shrug 4x16  (50, 50, 50, 50)

2021-1: Week 7, Day 4

Squat 3x4 at 75%  (320/4, 320/4, 320/4)

Squat 2 competition singles at 85%  (360/1, 360/1)

Bench Press 4x4 at 75%  (210/4, 210/4, 210/4, 210/4)

Bench Press 2 competition singles at 85%  (240/1, 240/1)

Deadlift 2x4 at 75%  (385/4, 385/4)

Deadlift from deficit 3x3 at 85%  (440/3, 440/3, 440/3)

Jack Knife 3x12/each

2021-1: Week 7, Day 3

Close Grip Paused Bench 6 sets 3 reps at 80%  (225/3, 225/3, 225/3, 225/3, 225/3, 225/3) (I thought this was going to be difficult, but I am happy to report that it wasn't hard in the least.)

Wide Grip Spoto Press 4x8 at RPE 7  (165/8, 175/8, 180/8, 180/8)

Pistol Grip DB Press 4x12 RPE 7  (50's/12, 60's/12, 60's/12, 60's/12)

Rope Tricep Extension 4x30 (15 slow followed by 15 fast reps)

Rope Facepull 4x20

2021-1: Week 7, Day 2

Squat (all equipment like in a meet) 4x7 at 65%  (275/7, 275/7, 275/7, 275/7)

315/1 

Squat 3x3 at 80% (340/3, 340/3, 340/3)  (these felt great, despite the sets of 275 feeling "eh")

High Bar Good Morning 4x8 at RPE 8  (155/8, 155/8, 155/8, 155/8)

Single Leg DB Stiff Leg 4x10/side  (25lb. DB)

KB Side Bend 3x20 reps -  40lb. KB

2021-1: Week 7, Day 1

Close Grip Spoto 4x9 at RPE 7-7.5  (195/9, 200/9, 195/9, 185/9)  (the last set was the only true Spoto because I forgot about the pause during the first three sets)

Paused DB Incline (explosive with push) 7 sets 5 reps - 45-60 seconds rest in between  (60's/5, 60's/5, 60's/5, 60's/5, 60's/5, 60's/5, 70's/5.....I kept the rest periods around 45-50 seconds)

Paused Lat Pulldown 4x15

Barbell Row 4x15  (135/15, 135/15, 135/15, 135/15)

Single Arm DB Shrug 4x20/side  (40, 40, 35, 35)

2021-1: Week 6, Day 4

Standing Banded Hip Abduction 3x25/side - no rest

Foam Roll Spine and Glutes

Superman 3x8 - 2 seconds hold at the top of each rep

Competition Squat 4x2 at 80%  (340/2, 340/2, 340/2, 340/2)

Competition Bench 5x2 at 85%  (240/2, 240/2, 240/2, 240/2, 245/2)

Competition Deadlift 4x1 at 85%  (440/1, 440/1, 440/1, 440/1)

Walk w/ holding 40lb DB under chin (each hand)

2021-1: Week 6, Day 3

Posterior Pelvic Tilt Plank (glutes and abs flexed same time) 4 sets of 20 seconds

Banded Good Morning 3x30 reps

Banded Deadlift 5x5 (white bands) at 65-70%  (335/5, 335/5, 355/5, 355/5, 365/5)

Sumo Stiff Leg Deadlift 4x10  (265/10, 265/10, 275/10, 285/10)

Wide Stance High Bar Squat 4x10 at 185 (goal here is max pain free range of motion)

Hanging Ab Crunch 5x20

2021-1: Week 6, Day 2

Foam Roll Spine and Stretch Hip Flexor/Quads for 1 minute each

Band Pull Apart 3x20

Single Arm Band Pullover 3x20

Wide Grip Tempo Bench (each rep paused on chest) 5x5 at 70%  (195/5, 195/5, 195/5, 195/5, 195/5), followed by 2x2 at 80%  (225/2, 225/2)

Bonus: I threw in a random single @ 250 with a normal grip & tempo, just to see how it felt... moved pretty fast. 

Wide Grip Floor Press 5x2 at 80%  (225/2, 225/2, 225/2, 225/2, 235/2) 

Incline Cable Tricep Extension 6x25

Underhand (competition bench width) Barbell Row 7x15  (185/15, 135/15, 185/15, 135/15, 135/15, 185/15 (this set was sloppy), 135/15

2021-1: Week 6, Day 1

Standing Banded Hip Abduction 3x20

Superset GHD Back Extension and GHD Sit Up 2x20 on each 

Beltless High Bar 3x3 at 70-75%  (315/3, 315/3, 315/3)

Tempo Paused Competition Squat 3x4 at 65-70%  (275/4, 295/4, 295/4, 305/4)

Tempo SSB Goodmorning 4x8  (165/8, 175/8, 175/8, 175/8)

Toe Touch 4x20/side

2021-1: Week 5, Day 4

Standing Banded Hip Abduction 3x25/side - no rest

Foam Roll Spine and Glutes

Superman 3x8 - 2 seconds hold at the top of each rep

Competition Squat 3x3 at 75%  (320/3, 320/3, 320/3)

Competition Bench 4x4 at 70%  (200/4, 200/4, 200/4, 200/4)

Competition Deadlift 4x2 at 80%  (415/2, 415/2, 415/2, 415/2)

Prowler Pull (like a row, use the rope) 5 full lengths of the rope - load anything over 100 lbs  (140 lbs)

2021-1: Week 5, Day 3

Posterior Pelvic Tilt Plank (glutes and abs flexed same time) 4 sets of 20 seconds

Banded Goodmorning 3x30 reps

Banded Deadlift 4x6 (white bands) at 60%  (305/6, 305/6, 305/6, 305/6)

Sumo Stiff Leg Deadlift 4x12  (225/12, 225/12, 225/12, 245/12)

Wide Stance High Bar Squat 4x12 at 155 (goal here is max pain free range of motion)  (this went much better than last week)

Hanging Ab Crunch 4x20