5/3//1 Finally!!!!

[danki]

4/19 "farmer's"

1)Farmers walks (100s) 6x2 trips [no trips]

2)EDT circuit (15 mins)
Pullup (+35) 5x3,5x2 [25 total reps
Press (115) same reps

3)EDT circuit (10:00)
Pushup (BW) 9x5 [45 reps]
Pulldown (135) same reps


MOVING TO FULL BODY WORKOUTS

[danki]

4/21 "A"

1)Press up to 155x1

2)EDT circuit (10:00)

Front squat (185) 6x3
Floor press (85s) 6x3

3)EDT circuit (10:00)

Leg curl (120?) 7x5
Pullup (BW) 7x5

[danki]

4/23 "B"

1)Deadlift
295x5
315x5
345x5

2)EDT 10:00
Press (115) 6x4
DB row (70) 6x4

3)EDT 10:00
RFESS (165) 7x3

[danki]

4/25 "A"

1)Press up to 145 x 3,2,2,2,1,1,1 [or something like that]

2)EDT circuit 11:00
Squat 185 6x4
DB fl press (85s) 6x4

3)EDT circuit 11:00
Pullup (BW) 7x6
Leg curl (115) 7x6

[danki]

4/27 "B"

1)speed deadlifts (worked up to where speed started to slow)

205 x 1,1,1
255 x 1,1,1
275 x 1,1,1
305 x 1,1
255 x 1,1

2)EDT circuit ~9 minutes
Press (115) 6,4,5,5,4,3,3 [30 total reps
DB row (70) same reps

3)EDT circuit ~9 minutes
RFESS R/L (165) 6x5 ea leg [30 total reps]

***INCREASE ON EVERYTHING....

[danki]

4/30 "A"

1)Press (135) 3 x 1,2,3

2)EDT ~10:00
DB fl press (85s) 7,7,7,5,4 [30 reps]
Squat (185) same reps

3)EDT ~6:00
Pullup (+15) 6x3
Lying Leg curl (140) 6x3

[danki]

5/2 "B"

1)Sumo speed deadlifts 3x1,1,1 (205-255)

2)EDT 10:00 circuit
RFESS (185) 6x3

3)EDT 10:00 circuit
Press (125) 6x3
Jump rope 60s x 6

[danki]

5/4 "A"

1)Press (145) 3x1,2

2)EDT circuit
floor press (90s) 6x3)
Leg ext (90) 6x5

3)EDT circuit
Leg curl (140) 6x4
Pullup (+15)6x4

[danki]

5/6 "B"

1)Speed pulls "semi sumo" (255-325) 3x1,1,1

2)10:00 circuit
Press (115) 6,6,4,4,4 [was supposed to do 125, but messed up]
DB row (100) same reps

3)RFESS (185) 3x5

[danki]

5/9 "A"

1)Press (145) 1,2,3,1,2,1,2

2)EDT circuit
DB FP (95s) 6,6,5 [17 reps]
Leg ext (90) 12,8,7 [27 reps]

3)EDT circuit
Pullup (+15) 8,7,5
Leg curl (140) 8,7,5 [20 reps]

[danki]

5/11 "B"

1)1-leg deadlifts
sets of 3 up to 165 [should work in the 115-135 rep range and build up]

2)EDT type circuit
Press (125) 7,4,2,2 [15 total]
Hang clean (125) same reps

3)RFESS (185) 8,6,4 [18 total]

[danki]

5/13 "A"

1)Press (135) 1,2,3,3 1,2,3,3

2a)SLDL (185) 6x3
2b)DB FP (100s) 6x3

3)Leg ext (110) 1x10
4)Pullup (+25) 1x7

[danki]

5/16 "deload"

1)1-leg deadlifts

up to 100 x 3

2)Circuit - 4 rounds

-Farmer's (80s) x 2 trips
-Jump lunges x 10
-pullup x 6
-Pushup x 12

[danki]

5/21 "upper heavy"

1a)Bench (195) 3x1,2,3
1b)Pullup (+12.5) 3x2,3,5

2a)Pushup 3x12
2b)facepull 3x12

3a)Tricep 3x25
3b)Bicep 2x20

4)shoulder raise 1x25

[danki]

5/24 "RE upper"

1)Press (115) 3x2,3,5

2)Circuit
Pullup (+37.5) 4x3
DB FP (90s) 7,7,5,7
Hang clean pull (185) 4x3,3,3

3)curls
db (30x5
35x5
BB 70x5
75x5

[danki]

5/25 "ME lower"

1)1-leg deadlifts (up to 55/55 dbs x 5)

2)Zercher squats (145) 3x2,3,5

3)Circuit
Ball leg curls x 8
Everted hip thrust x 8
Modified lunge x 10
--------------------------
2 rounds

4)Leg extensions (single leg, then double)
50 total reps

[danki]

5/27 "ME upper"

1a)Bench (205) 3x1,2,3
1b)Pullup (+20) 3x2,3,5

2a)Yates row
135x5
155x5
175x5

2b)DB row (45) 3x10

3)BB curls (65) 4x5

[danki]

5/29 "DE lower"

1a)1-leg deadlift 5x3 (45s-55s)
1b)DB swings 5x5 (70-80)

2)Circuit (3 rounds)
-RFESS (80x5, 130x5, 130x8)
-Ball leg curl 3x10
-Goblet squat/jump squat (80) 3x15

3a)Leg ext 4 x 10-24
3b)leg curl 4x10

[danki]

6/2 "ME lower"

1)Zercher squats (185) 3x1,2,3
2a)1-leg rdl
25s x 10
35s x 8
35s x 8

2b)DB swing (60) 3x10

3a)Single leg extension (55?) 4x5,5
3b)Single leg curl (70?) 4x5,5

4)Single leg standing calves
up to +25 3x5,5

[danki]

6/3 "RE lower"

1)Press (135) 3x2,3,3

2a)DB bench (70s) 12,10,8
2b)Pullup (+20) 8,6,5,3,3

Facepull 3x15
Tricep pressdown 2x15
DB curl 2x15
Shoulder raise 1x20

[danki]

6/5 "RE lower"

1)1-leg squats 5x3
up to BW standing on 3 plates

2)RFESS (test max with 100db goblet) x 17 reps per leg
Goal 120lb DB x 20-30 reps

3a)1-leg hip ext 3x5
3b)RDL (100) 3x10
3c)Glute bridge 3x15

4)Leg extensions alternating legs 1x10,10,10,10,10,10 [60 reps per leg]
5)Calves 1 set.

[danki]

6/7 "ME upper"

1a)Bench (205) 3x2,3,5
1b)Chinup (+40) 3x1,2,3

2a)Yates row
135x10
135x10
175x5,5,5

2b)DB shoulder press
40x10
40x10
50x5,5,5

3a)Rolling tricep ext 2x10
3b)Power curl 2x10

[danki]

6/8 "ME upper"

1)1-leg RDL
Up to 55s x 5

2)Zercher squats (205) 3x1,2,3
3)single leg ext 2x8
4)single leg curls 2x8
5)calves

[danki]

6/10 "RE upper"

1)Press (135) 2,3,4,2,3,4,2,3 [23 total reps]

2a)Pullup (BW) 10,6-4,5-3-2,5-3-2 [40 total]
2b)DB bench (65s) 4x10

3)Facepulls (100) 4x12
4)triceps

[danki]

6/12 "RE lower"

1)1-leg squat 5x3 up to (+25lb vest) standing on 4 plates

2)Goblet RFESS (120) 3x8

3a)Leg press
3b)RDL

4)Forward lunges [ADD BAND RESISTANCE NEXT TIME]****