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  1. Replies
    94
    Views
    9,937

    Saturday Bench Warmup: Mobility work, bowling...

    Saturday Bench

    Warmup: Mobility work, bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

    BB Bench
    bar x20
    95x10
    135x10
    185x5
    225x5
  2. Replies
    94
    Views
    9,937

    Thursday Squat/Dead Warmup: GHR 2x12, 45...

    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, various band hip exercises, stretching.

    Raw Narrow Stance Box Squat w/SSB (counting bar as 45lbs)
    barx10
    135x10
    185x5
    225x5...
  3. Replies
    94
    Views
    9,937

    Tues Upper Accessory Warmup: Cuff complex,...

    Tues Upper Accessory

    Warmup: Cuff complex, indian club swings, sledge hammer winds, incline DB press 3x20, pulldowns 3x20, band flyes x30

    CG Fat Bar BB Bench
    barx20
    125x10
    165x5
    205x3
    255x2
  4. Replies
    94
    Views
    9,937

    Sunday BB Bench Warmup: Cuff complex, bowling...

    Sunday BB Bench

    Warmup: Cuff complex, bowling pin swings, sledge hammer swings, flat db press 3x20, band rows 3x20

    BB Bench vs. bands
    barx20
    bar+ doubled monster mini bands x10 (kept this...
  5. Replies
    94
    Views
    9,937

    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, band x walks, various hip band exercises, stretching, put on ginny suit w/straps down, no briefs

    BB Box Squat w/bands
    bar+light band x10
    bar+light band...
  6. Replies
    94
    Views
    9,937

    Monday DE Deload Bench Warmup: Cuff complex,...

    Monday DE Deload Bench

    Warmup: Cuff complex, indian club swings, sledge winds, incline DB press 3x20, pulldowns 3x20

    DE Fat Bar Bench
    barx20
    125x10
    165x3
    work sets
    195 3x3 close
  7. Replies
    94
    Views
    9,937

    Friday RE Deload Bench

    Warmup: Cuff complex, indian club swings, sledge winds, upper and lower body dragging, flat db press 3x20, pulldowns 3x20, cable flyes 3x20

    Fat Bar Dead Pin Press from chest
    barx20
    125x5
    165x5...
  8. Replies
    94
    Views
    9,937

    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, various band hip exercises, put on boss briefs.

    BB Free Squat
    145x10
    255x5
    345x3
    455x2
    545x2
    635x2
    725x2 added knee wraps
  9. Replies
    94
    Views
    9,937

    Saturday Bench

    Warmup: Cuff complex, band rows 3x20, flat DB press 3x20, hammer winds, bowling pin swings.

    BB Bench
    bar 2x20
    95x10
    135x10
    185x5
    225x5
    add reverse avg bands
    335x5
  10. Replies
    94
    Views
    9,937

    Thursday Squat/Dead Deload

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction 2x30, stretching

    Raw Narrow Stance Box Squat w/SSB
    barx10
    135x5
    185x5
    225x5
    275x5
    315x5
    365x5
  11. Replies
    94
    Views
    9,937

    Tuesday Upper

    Warmup: Incline DB Bench 3x20, cuff complex, pulldowns 3x20

    Fat Bar Bench
    barx20
    125x10
    165x5
    205x3
    255x1
    work set
    295x8
  12. Replies
    94
    Views
    9,937

    Sunday Bench Warmup: Cuff complex, Bowling pin...

    Sunday Bench

    Warmup: Cuff complex, Bowling pin swings, Flat DB Press 3x20, band rows 3x20

    BB Bench against doubled min bands
    barx20
    bar+bands x10
    135x5
    185x5
    225x3
  13. Replies
    94
    Views
    9,937

    Thursday Squat/Dead Warmup: GHR 3x12, 45...

    Thursday Squat/Dead

    Warmup: GHR 3x12, 45 degree hypers 3x15, Band hip abductions 2x30, put on ace briefs.

    DE BB Box Squat w/new EFS strong bands
    barx10
    145x5
    235x3
    work sets
    325x2
  14. Replies
    94
    Views
    9,937

    Monday Upper

    Warmup: Cuff complex, indian club swings, incline DB press 3x20, pulldowns 3x20

    Fat Bar BB Bench
    barx20
    125x10
    165x5
    205x3
    255x1
    work set
    285x8
  15. Replies
    94
    Views
    9,937

    Thursday Squat/Dead Warmup: GHR 2x12, Rev...

    Thursday Squat/Dead

    Warmup: GHR 2x12, Rev hypers 2x12, 45 degree hypers 3x15, stretching, put on boss briefs.

    BB Free Squat
    barx10
    145x5
    255x3
    345x3
    455x3
  16. Replies
    94
    Views
    9,937

    Tuesday Upper

    Warmup: Cuff complex, indian club swings, incline db press 3x20, pulldowns 3x20

    Fat Bar BB Bench
    barx20
    125x10
    165x5
    205x3
    255x1
    275x10
  17. Replies
    94
    Views
    9,937

    Saturday BB Bench

    Warmup: Cuff complex, bowling pin swings, db press 3x20, band rows 3x20, band extensions x30

    BB Bench
    barx20
    135x10
    185x5
    245x5
    add reverse EFS avg bands
    335x5
    385x3
  18. Replies
    94
    Views
    9,937

    Thursday Deload Squat

    Warmup: GHR 2x12, Rev hyper 2x12, 45 degree hyper 2x15

    Narrow Stance Raw Box Squat w/SSB
    barx10
    135x5
    185x5
    225x5
    275x5
    315x5
  19. Replies
    94
    Views
    9,937

    Tuesday Upper

    Warmup: Cuff complex, Incline DB press 2x20, rope rows 2x20

    Fat Bar Bench w/close grip (bar weighs 75lbs)
    barx20
    125x10
    165x5
    215x3
    245x1
    265x10
  20. Replies
    94
    Views
    9,937

    Sunday Squat/Dead

    Warmup: GHR 2x12, Rev hyper 2x12, band hip abduction x30, 45 degree hypers x15, put on ace briefs

    BB Box Squats w/green bands
    barx10
    145x5
    235x3
    325x2
    work sets
    415x2
    445x2
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