Nov. 30 - Wednesday

2 hands pinch
3 x 110, 160#
2 x 180, 200, 210#
220# x 1, 1
230# x 1, 1

Formulator
Extension
10 x collar, collar, 10#

Flexion
10 x 30, 40#

Tuesday - Nov. 29

2 minutes - jump rope

Clean
3 x 60, 80, 100, 100kg

Press
5 x 45, 55kg
5 x 69kg (75%)
3 x 78kg (85%)
2 x 87kg (95%)

T-Bar Row
5 x 45, 90, 135, 180, 225, 225#

Push Press
3 x 60, 80, 90kg

Monday - Nov. 28

Grippers
#2 - 5 sets of 10 (r/l)

Sledge lever (r/l)
2 x 8, 10, 12, 16# - with 5 sec. pause at bottom
1 x 20#

Sunday - Nov. 27

Moved equipment from the college to my place.

2- minutes Jump Rope

Squat
5 x 135, 225, 265#
5 x 325# (75%)
3 x 370# (85%)
2 x 415# (95%)

Friday - Nov. 25

2 minutes - Jump Rope

Hang Clean
3 x 60, 60, 80, 90, 100, 110, 110, 120kg

Bench
5 x 135, 185#
5 x 235# (75%)
3 x 265# (85%)
3 x 295# (95%)

30 degree Incline DB
5 x 60, 80, 100, 110#
3 x 120#

15 minutes (EDT)
RT Pullup +16kg
- 9 sets of 3
Dips +32kg
- 9 sets of 3

Preacher Curl
8 x 45, 65, 75, 85#
Pushdown
8 x 70, 90, 100, 110, 110#

Abs

2 minutes - Jump Rope

Jerk
3 x 40, 60, 80, 80, 80, 80kg

Sumo DL
5 x 70, 130kg
3 x 165kg (70%)
3 x 188kg (80%)
3 x 212kg (90%)

Fr. Squat
5 x 60, 60, 80, 100kg

Did not feel good from the start today. It was a busy weekend and believe I did not get the needed rest for good training.


Did some grip work later with Brandon and Greg:

2hp
5x 60, 110#
3x 160, 180, 190, 200, 210, 210, 210, 210#

Gripper TNS
10 x #1, #2
5 x #2.5
filed #3 x 1,1

2-25s pinch around the body
2-35s pinch lift x 4-5 (r/l)
straps hold #1 + 5 lbs. x 3 (30sec.)

Nov. 18 - Friday

2 minutes - jump rope

Power Snatch
2 x 40, 50, 60, 70, 70, 70, 70, 70, 70kg

Press
5 x 45, 55kg
3 x 64kg (70%)
3 x 74kg (80%)
4 x 83kg (90%)

T-Bar Row
5 x 45, 90, 135, 180, 205, 205#

Push Press
5 x 60, 80, 90kg
100kg x 4, 3, 4

15 minutes (EDT)
Seated DB Press @ 70#
- 12 sets of 4
T-Grip Barbell Row @ 240#
- 12 sets of 4

Preacher Curl
10 x 25, 45, 65, 65#

Tri. Pushdowns
10 x 60, 70, 80, 90, 100#

Thursday - Nov. 17

2 minutes - Jump Rope

1-arm swing (r/l)
10 x 16, 24, 32, 40kg

Squat
5 x 135, 225#
3 x 305# (70%)
3 x 350# (80%)
4 x 390# (90%)

GH Raise
8 x bw, 10#, 10#, 10#

Trap DL
8 x 75, 125, 165, 205, 225kg

Seated Calf Raise
10 x 45, 70, 115, 140, 140#

Monday - Nov. 14

2 minutes Jump Rope

Squat Clean
3 x 50, 70, 90, 100kg
110kg x 1,1,1,1,1

Bench
5 x 95, 135, 185#
3 x 215# (70%)
3 x 250# (80%)
6 x 280# (90%)

30 degree incline DB bench
8 x 70, 90, 100, 100#

15 minutes (EDT)
RT Pullups
- 10 sets of 4
Dips + 24kg
- 10 sets of 4

10# sledge levers with 5 second pause at forehead
x 8 singles

Friday - Nov. 11

Jump Rope - 2 minutes

2 hands pinch
5 x 60, 110, 120, 130, 140, 150, 160, 160, 160#

Choked #4 gripper
x 1, 1, 1, 1



Jerk
3 x 60, 80, 90, 100, 110kg
1 x 120kg

Sumo DL
5 x 70, 120kg
5 x 153kg (65%)
5 x 176kg (75%)
6 x 200kg (85%)

Box Jump @ 36"
x 6, 6, 6

Front Squat
6 x 60, 90, 110kg
130kg x 3, 1
70kg x 10

RDL
10 x 110, 150, 150kg

Thursday - Nov. 10

2 minutes Jump Rope

Log Clean
5 x 110, 160, 180, 200, 200#

Press
5 x 40, 50kg
5 x 60kg (65%)
5 x 69kg (75%)
6 x 78kg (85%)

T-Bar Row
6 x 45, 90, 135, 180, 180, 180#

Push Press
6 x 60, 70, 80, 90, 90kg

15 minutes (EDT)
Seated DB Press
- 10 sets of 5 @ 60#
T-Grip Bar Row
- 10 sets of 5 @ 210#

DB Curl
- 3 x 10 @ 35#
Tri. Pushdown
- 3 x 10 @ 150#

Tuesday - Nov. 8

Jump Rope - 2 minutes

Drop Snatch
5 x 20, 30, 40, 50kg

Squat
5 x 135, 225#
5 x 285# (65%)
5 x 325# (75%)
6 x 370# (85%)

GH Raise
4 x 10

Trap DL
10 x 75, 125, 165, 185kg

Monday - Nov. 7

Jump Rope - 2 minutes

Hang Clean
6 x 50, 70, 80, 90, 90kg

Bench - paused reps
5 x 135, 185#
5 x 200# (65%)
5 x 230# (75%)
5 x 265# (85%)

30 degree incline db's
10 x 60, 80, 90, 100#

15 minutes (EDT)
2" bar pullups
- 9 sets of 5
Dips + 20kg
- 9 sets of 5

Thursday - Nov. 3

De-Load

Bench Press
5 x 115, 135, 150, 165, 180#

Sumo DL
5 x 70, 100, 114, 125, 136kg

Tuesday - Nov. 1

De-Load

Jump Rope - 2 minutes

Press
5 x 30, 40, 45, 50, 55kg

Squat
5 x 135, 185, 215, 235, 255#

Pulldown
5 x 100, 120, 150, 160, 170#

Sport Gripper -3 x 10 (r/l)

Wrist Roller - 4 x 5#

6# sledge levering / internal / external rotation