Last Week of Training Nov 24-30

MONDAY DEADLIFT DAY

1)Deadlifts: 205x5x1
2)Single leg RDL: 40x3x10
3)Reverse hypers: 115x3x12
4)Sliding leg curls: 4x10
5)Hanging leg raise: 2x10/hanging knee raise: 2x12

WEDNESDAY  BENCH DAY

1)Bench: 125x3x1/ 145x 1 (with  help)
2)3 board press: 160x3x1 -had to have help on these
3)Wide grip cable row: 4x10
4a)Band pullapart: 3x15
5b)Cable tricep pushdown: 3x12/10/10

FRIDAY SQUAT DAY

1)Squat (opener): 185x5x1
2)Bulgarian split squat: 25x3x10
3)Hip thrust: 185x3x10
4)Glute ham raise: 1x12/ 10x2x10
5)Seated band abductions: 3x20

SUNDAY ARMS & CONDITIONING

1a)Pullups: 8-6-4-2 
1b)Pushups: 10-8-6-4
2a)Tricep pushdowns 3x12-15
2b)Lateral raise 3x10
3a)DB bicep curls 3x12 (last set drop set)
3b)Pullaparts 3x20
4)Decline bench raight leg raises: 4x10-12
Sled drags x20 minutes(non stop)

Nov 17-22

MONDAY DEADLIFT DAY
1)Speed deadlifts: 155x5x1
2)RDL: 175x5/185x5/195x3x5
3)BB hip thrust: 205x8/215x3x8
4)Reverse hypers: 100x3x12
5)Reverse crunch: 2x15/hanging knee raise w/straps: 2x12
6)Standing band abductions: 3x15

WEDNESDAY  BENCH DAY
1)Bench: 125x3x1
2)3 board press: 160x2x1
3)Wide grip cable row: 4x10
4)Cable straight arm pressdown: 3x12
5a)Band pullapart(slow eccentric) 3x8
5b)Band tricep pushdown(slow eccentric) 3x8

FRIDAY SQUAT DAY
1)Squat (opener): 185x3x1
2)Belt squats: 4x8
3)Glute ham raise: 15x3x8
4)Hip thrust: 185x8/205x8/225x8/8 -PR!

SATURDAY ACCESSORY & CONDITIONING
1)Speed press 60%: 85x8x2
2a)Incline bench press: 95x5/100x2x5
2b)Fat bar chinups: 4x8
3a)Cable face pulls: 3x15
3b)DB lateral raise: 17.5x3x10
3c)Tricep pushdown: 3x15
4)Ab wheel(from toes to the wall): 3x10

Conditioning:
Sled walk-15 minutes 

Week 11 November 10-15

MONDAY DEADLIFT DAY

1)Block pulls: 245x5x1
2)RDL: 155x8/175x6/185x6
3)BB hip thrust: 185x8/205x8/215x8
4)Back extensions: 25x3x12
5)Hanging straight leg raises(toes to bar): 4x10
6)Standing band abductions: 3x15

WEDNESDAY  BENCH DAY

1)Bench with chains:  150(at top) x4x1
2)3 board press: 155x3x2
3)Bentover row: 95x8/115x3x8
4a)Band tricep pushdown: 3x12-15
4b)Behind the neck band pullaparts: 3x10
5)Pullups: x 8-7-6

FRIDAY SQUAT DAY

1)Squat with chains: 185+40lbs in chains at top(225lbs) x4x1
2)Belt squat to box: 4x6-8
3)Reverse hypers: 90+bands x3x12-15

SATURDAY SPEED BENCH AND ACCESSORY

1)Speed press 60%: 85x7x2
2a)Incline bench press: 95x5/100x2x5
2b)Fat bar chinups: 3x8
3a)Band pullaparts:3x15
3b)DB lateral raise: 17.5x3x10
3c)Tricep pushdown: 3x15

Conditioning:
Sled push 160lbs (one way) + KB swings (53lbs x4x12)
Sled drag 160lbs(one way) + ab pikes on ball(3x12)
Sled drags + Lsits(3x10 seconds)
Sled drags + band seated abductions (3x20)

Week 10

MONDAY- DEADLIFT ACCESSORY

1)Deficit speed deadlift: 10x1 @60% (150lbs)
2)Good morning: 95x 4x5
3)BB Hip thrust: 205x3x8 (w/2 second pause at top and 10 second hold on last rep of last set)
4)Reverse hypers: 90x15/100x2x15
5a)Hanging leg raises: 4x10 (straight leg)
5b)Standing band abductions: 3x15

WEDNESDAY- BENCH DAY

1)Bench press w/pause: 130x2x1
2)Pin Press: 135x1/145x1/145x1
3)Seated cable row: 3x6
4)Lat pulldown: 3x10
5)DB incline chest press: 30x10/35x2x10
6)DB bentover rear delt raise: 2x15

FRIDAY -SQUAT DAY

1)Squat(w/belt) 225x3x1
2)Pickups: 2x10 seconds
3)Safety bar squat w/pause: 140x3x5 
4)Safety bar good mornings: 90x8/70x8/80x8 
5a)Ab wheel:(negatives) 1x12/2x10
5b)Seated band abductions: 3x20

Saturday -Accessory Day

1)Pullups: (wide grip, fat bar) 3x6
2)Speed press: 6x2 (60%) 85lbs
3a)BB hip thrust: 135x2x12/Single leg hip thrust with foot elevated: 2x12
3b)Incline bench press: 95x3x5
4a)Lateral raise: 3x10
4b)Face Pulls: 3x15
4c)Tricep pushdown:3x15
Conditioning:
Sled drag(one way=about 12-15 seconds) x 10 
In between sets: Farmer's walks x2, 1 arm overhead dumbbell carries x2(each arm), Lsit x2 + handstand practice

Week 9 Oct 27-Nov 1

MONDAY- DEADLIFT ACCESSORY

1)Deadlift: work up to heavy single-240
2)RDL: 185x2x6
3)BB Hip thrust: 185x8/205x8/210x8/8
4)Single leg reverse hyper: 70x15/80x2x15
5)Hanging leg raises: 2x15/ Reverse crunch: 2x15

WEDNESDAY- BENCH DAY
1)Bench press w/pause: 125x5x2
2)Partial paused bench press: 110x2x5
3)Seated cable row: 3x8
4)Lat pulldown: 3x12
5)DB lying tricep extensions: 3x10

FRIDAY -SQUAT DAY
1)Squat: 195x5x2(beltless)
2)Seated box jump: 3x3
3)Bulgarian split squats: 30x8/35x8
4a)Ab wheel: 2x10(to wall from toes)/ 1x12 negatives
4b)Seated band abductions: 3x20

Saturday -Accessory Day
Pullups: (wide grip, fat bar) 3x6
1)Speed press: 5x3 @55% (80lbs)
2a)BB glute bridge: 135x15/145x3x15
2b)Incline bench press: 85x6/90x2x6
3a)Lateral raise: 3x10
3b)Face Pulls: 3x15
3c)Tricep pushdown:3x15
Conditioning:
Sled drag/sled push x10 + Overhead dumbbell carries & Lsits between sets