11/30/15 (Bodyweight - 215lbs)

Strength
Bodyweight - 215lbs
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Deadlift
Warmup
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1 (RPE 9 - CNS and Erectors still smoked from last week'x ME and volume work)
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Bench Press
135 x 10
185 x 5
225 x 10
225 x 7
225 x 4
225 x 5 x 2 sets
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Triceps and Core
Triceps Cable Pressdowns @ 120-150lbs x 15 x 4 sets + burnout set
One-arm Triceps Cable Reverse Extension @ 30-60lbs x 10 x 4 sets + burnout set
V-ups x 25 x 3 sets

11/27/15

Strength & Conditioning
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Backsquat (HBBS, Beltless)
45 x 10
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1 x 2 sets
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Conditioning
Hillsprint & Step-up Medley:
500M @ 10% and 5mph
300M @ 5% and 6mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 7mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 7,5mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 8mph
Time: 41:08
Total Distance @ Elevation: 2-miles
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Core and Strength Cooldown
3 Sets:
1:30 Plank Hold
30 x V-ups
Single-leg Extensions @ 50-65 lbs x 15
Cable Triceps Extensions @ 90lbs x 15

11/26/15

Strength & Hypertrophy
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Press
45 x 10
95 x 10
115 x 8
135 x 5 x 2
135 x 7 x 3
Superset w/
Bent-Over Rows (Snatch-grip) @ 135lbs x 10 x 5 sets
Dumbbell Biceps Curls @ 30lbs x 10 x 5 sets
Concentration Curls @ 30lbs x 6 x 3 sets
Single-leg Extensions @ 120lbs x 10-15 x 5 sets
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Incline Dumbbell Press @ 45lbs x 10 x 5 sets
Front Dumbbell Raises @ 20lbs x 10 x 5 sets
Lateral Dumbbell Raises @ 20lbs x 10 x 5 sets
Dumbbell Shrugs @ 80lbs x 10-15 x 5 sets
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Seated Rows @ 120lbs x 15 x 4 sets
Triceps Cable Pressdowns @ 110lbs x 15 x 4 sets
One-arm Reverse Triceps Cable Extensions @ 40lbs x 6-8 x 4 sets

11/25/15

Strength
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Backsquat (HBBS for joint pain)
135 x 8
225 x 5
275 x 3
Volume
315 x 5 x 4 sets
Superset w/
Deadlift
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
495 x 1
555 x 1 (1RM PR)
Volume
405 x 5 x 4 sets

11/21/15

Strength

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Backsquat 

135 x 10

225 x 7

275 x 5

315 x 3

365 x 3 x 2 sets 

365 x 1

315 x 5 x 3 sets

Superset w/

Dumbbell curls @ 30lbs x 10 x 4 sets

Hammer curls @ 30lbs x 8 x 4 sets

Concentration curls @ 30lbs x 6 x 4 sets
Conditioning:
1-Mile Hill Sprint Medley @ 10%

11/19/15

Strength & Accessory/Hypertrophy
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Press
45 x 10
65 x 10
95 x 7
115 x 5
135 x 5
155 x 5 x 5
Superset w/
BW Squats x 25 x 3
BW Squats x 15 x 2
Leg Extensions @ 65lbs ea side x 10 x 4
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Bent Over Rows @ 135lbs x 8-10 x 5
Seated Rows @ 120lbs x 10 x 5
Triceps Cable Pressdowns @ 110lbs x 10 x 3
One-arm Reverse Tricep Cable Extensions @ 40lbs x 10 x 3
Front Dumbbell Raises @ 20lbs ea side x 8-10 x 3
Lateral Dumbbell Raises @ 20lbs ea side x 8-10 x 3

11/18/15 (Bodyweight: 210lbs)

Strength
Volume Work
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Deadlift
135 x 10
225 x 7
315 x 5
405 x 3
455 x 1
495 x 1 (RPE - 9)
405 x 7
405 x 10
405 x 5
405 x 8
405 x 7
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Conditioning
1-Mile Hill Climb Medley @ 10%, 3-6MPH

11/16/15

Strength
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Backsquat
135 x 10
225 x 5
275 x 3
315 x 3
365 x 1
315 x 5 x 3 sets
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V-ups x 21 x 2 sets
Biceps Curls @ 25lbs x 10
Biceps Curls @ 35lbs x 10 x 2 sets

11/13/15

Strength
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Backsquat
135 x 7
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1 x 2 sets (1RM set PR)
315 x 1 paused
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Superset/w
Bench press
135 x 10
185 x 7
225 x 8
225 x 10 x 2
225 x 5
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Conditioning
1-Mile Hill Sprint Medley @ 10%

11/11/15

Power (Deadlift) and Hypertrophy (rear shoulders & upper back)

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Deadlift

135 x 7

225 x 5

315 x 5

405 x 3

455 x 1

495 x 1

545 x 1 (new 1RM P.R.)

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Front Squats

95 x 5

115 x 5

135 x 5 

185 x 5 x 3 sets

Superset w/

Bent-over Rows (Wide Snatch Grip) @ 135 x 10 x 4 sets

Dumbbell Rows @ 60lbs ea side x 10 x 4 sets

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Seated Cable Rows @ 120lbs x 10 x 4 sets

11/10/15

Strength & Hypertrophy
Shoulders (Anterior), Core and Triceps
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Press
95 x 10
115 x 5
135 x 5
155 x 5 x 5 sets
Superset/w
1. V-ups x 21 x 4 sets
2. Pullups x 10 x 4 sets
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Dumbbell Incline Press @ 45lbs ea side x 8 x 4 sets
Dumbbell Front Raises @ 20lbs ea side x 8 x 4 sets
Dumbbell Lateral Raises @ 20lbs ea side x 4 sets
----------
Straight-bar Cable Pressdowns @ 90-100lbs x 10 x 4 sets
One-arm Reverse Cable Pressdowns @ 30lbs x 6-8 x 4 sets
Ankles-to-Bar x 10 x 4 sets
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Core
Plank: 90 seconds hold x 2 sets
Prone Elbow-to-Opposite Knee x 10 x 2 sets

11/9/15

Strength 

Bodyweight: 207lbs

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High Bar Backsquat

135 x 8

225 x 5

275 x 3

315 x 5

365 x 2

315 x 3 x 3

Superset w/

Deadlift

135 x 10

225 x 5

315 x 3

315 x 7

315 x 5 x 3

Pull-ups

10 x 5 sets

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Benchpress 

135x 10

185 x 5

225 x 7

225 x 8

225 x 7

225 x 8 x 3

Superset w/

Dumbbell biceps curls @40lbs x 8 x 5

Hammer curls @40lbs x 6-8 x 5

Concentration curls @40lbs x 5-6 x 5