1/4/2018

First Training Day of 2018. Things will be hit or miss for awhile as we are moving to Oregon.

Thursday is usually a heavy day but I had about 40 minutes to get a workout in. So...

Bench Press
Barx20
135x10
155x5
185x3
225x2
225x2
225x2
225x2
225x7

CG 1-Board Press
135x20


Pull-downs to chest
90x20
110x15

12/28/2017

M.E. Day

Pin Press at chest

Barx20
135x10
155x5
185x3
Put pins at chest level
225x3
255x1
270x1

CG 3-Board Press
225x16

Pull-downs to chest
100x10
110x10 4 Sets

12/24/2017

Volume Day Christmas Eve

Barx20
135x5
190x12
190x12
190x12
190x12

Pull-downs
100x10 5 Sets

Dec 21, 2017

M.E. Day


Slingshot Press
Barx20
135x10
155x5
185x2
225x1
Add Slingshot
275x3
300x1

CG 3-Board Press
230x10

DB Incline Rows
5x10

11/29/2017

Wednesday

Pin Press
Barx20
135x10
155x5
Set Pins at chest level. Dead stop.
185x2
225x1
235x1
250x1
260x1
265x1

Close-grip 3-Board Press
225x15

Seated Pull-downs to Chest
90x10
100x10
110x10
120x10
100x10

Womacks
100x10/10
110x10/10 2-Sets

11/26/2017

Volume Day

Bench Press
Barx20
135x10
155x5
185x12
185x12
185x12
185x12

Tate Extensions
35x12 4 Sets

Avg Band Iso Pull-downs
4x5 6-second holds

11/22/2017

Reverse-Band Press
Barx20
135x10
155x5
185x2
225x2
Add average bands
275x1
315x1
335x1
275x10

Seated Pull-downs
90x10 2 Sets
100x10 3 Sets

Womacks
100x10/10 2 Sets