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    10/4 "back focus" 1)DB clean and press 50sx5...

    10/4 "back focus"

    1)DB clean and press
    50sx5
    60sx5
    60sx5

    2)DB bench (105s) 6,5

    3)Pullup 6,6,6
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    10/2 "B" 1)DB clean and press (45s) 4x7 ...

    10/2 "B"

    1)DB clean and press (45s) 4x7

    2)Squat (225) 3x10
    3)RDL (45) 1x20

    4)Seated cable row 3x5 up to (195x5)
    5)Pullup 8-4
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    9/30 A [Switching back to TBT, similar to...

    9/30 A [Switching back to TBT, similar to 'Mass Made simple']

    1)DB clean and press 3x5 up to (55sx5)

    2)Squat up to (285x10)
    3)RDL (45lbsx20)

    4)DB bench 3x7 up to (100sx7)

    5)Seated...
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    9/26 "traps/triceps" 1)DB floor press (105s)...

    9/26 "traps/triceps"

    1)DB floor press (105s) 7-2-2-2 [~45 sec betweeen]
    2)Bench
    135x5
    175x3x5
    205x2
    215x2

    3)Pullup (+30) 6-2-2-2 [~45 sec between]
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    9/24 "Shoulders/Back" 1)Squat (295) 6-2-2-2...

    9/24 "Shoulders/Back"

    1)Squat (295) 6-2-2-2

    2)Hang High pull
    185x5
    195x5
    205x2-2-2

    3)DB 1-arm press (65) 6-2-2-2
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    9/22 "Traps/Triceps" 1)Pullup (+20) 6-2-2-2...

    9/22 "Traps/Triceps"

    1)Pullup (+20) 6-2-2-2 (+)
    2)DB floor press (105s) 6-2-2-2 (=)

    3)DB 1-arm upright row 55x10, 75x10
    4)DB rolling tricep ext. 50x10, 55x10

    5)Rack pull (275) 8x6...
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    9/19 "Shoulder/Back" 1)Incline DB bench ...

    9/19 "Shoulder/Back"

    1)Incline DB bench (70s) 12-6-5
    2)DB deadstop row (110) 10-4-3

    3)Shoulder raise, bottom partials (45)x10, (55)x10
    4)Shoulder raise (25s) 2x10
    5)Machine curls...
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    9/17 "Triceps/Traps" 1)Squat (275) 8-2-2-2 ...

    9/17 "Triceps/Traps"

    1)Squat (275) 8-2-2-2 [add weight]

    2)DB floor press (95s) 10-3-3 [=]
    3)Elbow out ext - 35sx7, 25sx10
    4)DB bench w/red band behind back (45s) 7x10 [60s rest]

    ----
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    9/15 "Shoulders/Back/biceps" 1)Incline DB...

    9/15 "Shoulders/Back/biceps"

    1)Incline DB bench RP (60s) 16-8-6 [+]
    2a)Heavy DB laterals "bottom" (40s) 2x20
    2b)Red band lateral raise 1x10, DB lateral raise (20s) 1x10
    3)High inc. DB bench...
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    9/13 "light lower" 1)BB hip thrusts 205x5...

    9/13 "light lower"

    1)BB hip thrusts
    205x5
    255x5
    305x5
    205x12

    2)DB swings (75) 7x10 [~60 sec rest]
  11. Replies
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    9/12 "heavy upper" Trap/Tricep focus 1)Rack...

    9/12 "heavy upper" Trap/Tricep focus

    1)Rack pull
    345x3
    395x3
    415x3

    2)DB floor press (110s) 2x max reps - 5,5 [3 min rest] **+ go up
    3)DB dead stop row (110) 2x max reps - 5x5 [2 in res]...
  12. Replies
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    9/10 "Heavy Lower" Glute/ham focus 1)Iso hip...

    9/10 "Heavy Lower" Glute/ham focus

    1)Iso hip thrust - up to 235 x 20 seconds

    2)Deadlift (335) 6x3 [60 sec rest]

    3)Seated leg curl, pump set
    130x12
    100x8
    100x5-10 [partials]
  13. Replies
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    9/8 "light upper" Shoulder trap focus 1)DB...

    9/8 "light upper" Shoulder trap focus

    1)DB bench with pause (105s) 6x3 [60 sec rest]
    85s x 8-4-4

    2)Pullup (+10) 6x3 [60 sec rest]
    Pulldown (150) 8-4-4

    3)DB shoulder press partials...
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    Lying Leg curl and cramping?

    Whenever I do lying leg curls, if I try to go all the way up (fully flexed)my hamstrings tend to cramp.

    I can use a decent amount of weight, like around 160 for sets of 8-12, but for these, I...
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    9/6 "lower" squat focus 1)Lunge isometric...

    9/6 "lower" squat focus

    1)Lunge isometric 2-3x15sec
    2)Pushing against wall isometric 2-3x15 sec

    3)Swing - up to (100) 2x5

    4)Box squat [60 sec rest]
    (275) 6x3
    (225) 4x3
  16. Replies
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    9/5 "upper" arm focus 1)DB floor press 110s...

    9/5 "upper" arm focus

    1)DB floor press
    110s 6x3 [60 sec rest]
    100s 2x5

    2a)Dead stop DB row (110) 5x3 (90)x13
    2b)Rope row standing (70) 5x5 (120)x13

    3a)Rolling tricep ext ~3-4 sets, up to...
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    9/3 "heavy lower" glute/ham focus 1)Deadlift...

    9/3 "heavy lower" glute/ham focus

    1)Deadlift (315) 8x3 [60 sec rest]

    2)Various glute isometrics and working toward GHR negatives

    3a)BB rev lunge
    205x2
    185x4
    155x6
  18. Replies
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    9/1 "light upper" Shoulder/trap focus 1)DB...

    9/1 "light upper" Shoulder/trap focus

    1)DB bench (100s) 8x3 [40 sec rest]
    2)Pullup (BW) 8x3 [40 sec rest]

    3)High inc. DB bench (65) 3x6 [90 sec rest]
    4)BB smith row (225) 3x6 [90 sec rest]
    ...
  19. Replies
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    8/30 "light lower" 1)BB rev lunge (~5 sets) up...

    8/30 "light lower"

    1)BB rev lunge (~5 sets) up to 205x3
    2)DB swing (70) 2x 5-7-10-13

    3a)Seated leg curl (120) 3x8-10
    3b)single leg ext (60) 3x12-15

    4a)BB squat (185-225) 3x5
    4b)Band walk
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    8/29 "upper, heavy" 1)DB bench ladders (115s)...

    8/29 "upper, heavy"

    1)DB bench ladders (115s) 1,2,3,3,1,2,3,3 [still not ready to hit 4]

    2)Pullups (BW) 6x5 [~60 sec between]

    3)Dip machine
    135x7
    165x7
    135x15
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