Monday 11.30.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (5x3):
- 350x 3, 3, 3, 3, 3

Face Pulls:
- 10x 10 with the green band (in between sets of squats)

Front Squats:
- 232.5x 5, 5, 5

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 10, 10, 10, 9 (in between the last 5 sets of squats)

Reverse Lunges:
- 175x 5/5, 5/5, 5/5 (no more elevated front foot)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 13, 13, 12 (in between sets of lunges)

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 21, 12, 12, 5 (rest the number of seconds as reps from the previous set)

Conditioning:
- None

Sunday 11.29.15

Rest day with a 40:00 walk.

Saturday 11.28.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 495x 1, 500x 3, 3, 3 (505 next week)

Sumo Deadlifts (3x5):
- 385x 5, 5, 5 (390 next week)

Push Ups:
- 8 sets of 11 and 4 sets of 10 for 128 reps (in between sets of DL's and SDL's)

Face Pulls:
- Same sets and reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 11, 10 (add a rep each week)

Standing Calf Raises:
- 160x 13, 12, 12 (full stretch with a 2-second pause at the bottom)

Seated Calf Raises (50 reps in as few sets a possible, 10-15 second rests):
- 100x 25, 15, 10

DB Lateral Raises (50 reps in as few sets a possible, 10-15 second rests):
- 20x 25, 13, 12

Conditioning:
- None

Friday 11.27.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 3, 3, 3

DB Rows:
- 85x 10, 90x 10, 95x 10, 100x 10, 105x 10, 110x 10, 115x 8, 6, 6, 6

Dips (3x 10):
- 45x 10, 10, 9

Chest Supported Rows (3x 10):
- 145x 10, 10, 9

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  12, 12, 11
- Barbell Curls @ 45:  24, 24, 22

Conditioning:
- None

Thursday 11.26.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 5, 5, 4, 3 (stay at this weight)

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 5, 4, 3 (stay at this weight for same sets/reps as PS)

Overhead Squats (3x5):
- 45x 8, 95x 7, 135x 6, 170x 5, 5, 4 (stay at this weight)

Standing Calf Raises:
- 160x 12, 12, 12

Klokov Press/ Lateral Raise Superset (5x8 each):
- Klokov Press- 100x 8, 8, 8, 8, 7 (stay at this weight)
- Lateral Raise:  20x 8, 8, 8, 8, 7 (slow reps with a hold at the top)

Seated Calf Raises:
- 100x 15, 15, 15

Conditioning:
- None

Wednesday 11.25.15

Rest day.

Tuesday 11.24.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 243x 1 PP (120%)
- Work Sets:  202.5x 3, 3, 3, 3

Weighted Parallel Grip Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 3, 3, 3

Arnold Press (3x8-12):
- 50x 10, 10, 10

Chin Ups (3 sets, add 1 rep each week):
- 7, 6, 6

Arms Superset:
- Overhead Extensions @ 40x 12, 11, 11
- Hammer Curls @ 40x 12, 11, 11

Conditioning:
- None

Monday 11.23.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/7, 95x 9/6, 135x 8/5, 185x 7/4, 225x 6/3, 275x 5/2, 315x 4/1

Back Squats (5x3):
- 345x 3, 3, 3, 3, 3 (350 next week)

Face Pulls:
- 10x 10 with the green band (in between sets of squats)

Front Squats:
- 230x 5, 5, 5

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 10, 10, 9, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 170x 5/5, 5/5, 5/5

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 12, 12 (in between sets of lunges)

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 20, 11, 11, 8 (short rest periods)

Conditioning:
- None

Sunday 11.22.15

Rest day.

Saturday 11.21.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 495x 3, 3, 3 (500 next week)

Sumo Deadlifts (3x5):
- 380x 5, 5, 5 (385 next week)

Push Ups:
- 7 sets of 11 and 5 sets of 10 for 127 reps (in between sets of DL's and SDL's)

Face Pulls:
- Skipped these today because I forgot my band

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 11, 10, 10 (add a rep each week)

Standing Calf Raises:
- 160x 12, 12, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- Skipped these today due to time

Conditioning:
- None

Friday 11.20.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 4, 3, 3

Landmine Rows (4x8):
- 50x 10, 75x 10, 100x 10, 125x 10, 150x 10, 175x 9, 200x 8, 8, 6, 6

Dips (3x 10):
- 45x 10, 9, 8

1-Arm Landmine Rows (3x 10):
- 90x 10, 8, 8

Arms Superset (3x 10-15):
- Decline Skull Crushers:  110:  12, 11, 11
- Barbell Curls:  45x 24, 22, 22

Conditioning:
- None

Thursday 11.19.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 5, 4, 3, 3 (stay at this weight)

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 5, 4, 3, 3 (stay at this weight for same sets/reps as PS)

Overhead Squats (3x5):
- 45x 8, 95x 7, 135x 6, 170x 5, 4, 3 (stay at this weight)

Standing Calf Raises (5 sets for time):
- 0x 5 sets of 1:05 (slow, controlled reps)

Klokov Press/ Lateral Raise Superset (5x8 each):
- Klokov Press- 100x 8, 8, 8, 7, 6 (stay at this weight)
- Lateral Raise:  20x 8, 8, 8, 7, 6 (slow reps with a hold at the top)

Conditioning:
- None

Wednesday 11.18.15

Rest day.

Tuesday 11.17.15

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 4, 4 (202.5 next week)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 225x 5, 5, 5, 4, 3 (stay at this weight)

Parallel Grip Chin Ups (5x ma- elbow hurts doing pull ups):
- 6, 6, 6, 6, 6 (add one rep next week)

Arms Superset:
- Overhead Extensions @ 40x 11, 11, 11
- Hammer Curls @ 40x 11, 11, 11

Conditioning:
- None

Monday 11.16.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 10/5, 95x 9/4, 135x 8/3, 185x 7/2, 225x 6/1, 275x 5/1, 315x 4/1

Back Squats (5x3):
- 340x 3, 3, 3, 3, 3 (345 next week)

Face Pulls:
- 10x 10 with the green band (in between the first 10 sets of squats)

Front Squats:
- 225x 5, 5, 5 (227.5 next week)

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 10, 9, 8, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 165x 5/5, 5/5, 5/5 (170 next week)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 12, 11 (in between sets of lunges)

Seated Calf Raises (50 reps in as few sets as possible):
- 100x 20, 10, 10, 7, 3 (short rest periods)

Conditioning:
- None

Sunday 11.15.15

Rest day.

Saturday 11.14.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 490x 3, 3, 3 (495 next week)

Sumo Deadlifts (3x5):
- 375x 5, 5, 5 (380 next week)

Push Ups:
- 6 sets of 11 and 6 sets of 10 for 126 reps (in between sets of DL's and SDL's)

Face Pulls:
- Green band for same sets/reps as push ups

DB Shrugs (3x10-15, 2 second pause at the top):
- 140x 10, 10, 10 (add a rep each week)

Standing Calf Raises:
- 160x 12, 11, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 13, 20x 13, 15x 12, 10x 12, 5x 12= 88 reps

Conditioning:
- None

Friday 11.13.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 4, 3, 3, 3 (stay at this weight)

DB Rows:
- 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 105x 10, 110x 10, 10, 10, 10

Dips (3x 10):
- 40x 10, 10, 10 (45 next week)

Chest Supported Rows (3x 10):
- 140x 10, 10, 10 (145 next week)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  11, 11, 11
- Hammer Curls @ 40:  11, 11, 11

Conditioning:
- None

Thursday 11.12.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatch (5, 5, 5):
- 45x 5, 95x 5, 135x 5

Power Snatch (5x5):
- 175x 5, 4, 3, 3, 3 (stay at this weight)

Snatch High Pulls (5x5 @ 235% of PS sets):
- 236x 5, 4, 3, 3, 3 (stay at this weight for same sets/reps as PS)

Overhead Squats (3x5):
- 45x 8, 95x 7, 135x 6, 165x 5, 5, 5 (170 next week)

Standing Calf Raises (5x15):
- 160x 15, 15, 15, 15, 15 (180 next week)

Klokov Press/ Lateral Raise Superset (5x8 each):
- Klokov Press- 100x 8, 8, 7, 6, 5 (stay at this weight)
- Lateral Raise:  20x 8, 8, 7, 6, 5 (slow reps with a hold at the top)

Conditioning:
- None

Wednesday 11.11.15

Rest day.

Sunday 11.08.15

Rest day.

Tuesday 11.10.15

Still sick, can't breathe, but surprisingly my strength was ok...

Warm Up:
- Dynamic mobility for shoulders

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/2, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 4, 3 (stay at this weight)

Weighted Chin Ups:
- Warm Ups:  0x5, 25x 4, 50x 3, 75x 2, 95x 1 (twice the working weight)
- Work Sets:  47.5x 4, 3, 3, 3 (stay at this weight)

Push Press (5x5):
- 225x 5, 5, 4, 3, 2 (stay at this weight)

Pull Ups (5x max):
- 6, 6, 6, 6, 5 (add one rep next week)

Arms Superset:
- Overhead Extensions @ 40x 11, 11, 10
- Hammer Curls @ 40x 11, 11, 10

Conditioning:
- None

Monday 11.09.15

Warm Up:
- Dynamic Mobility

Strength Training:
Back Squats/ Front Squats Warm Up:
- 45x 9/1, 95x 8/1, 135x 7/1, 185x 6/1, 225x 5/1, 275x 5/0, 315x 4/0

Back Squats (5x3):
- 335x 3, 3, 3, 3, 3 (340 next week)

Face Pulls:
- 10x 10 with the green band (in between the first 10 sets of squats)

Front Squats:
- 220x 5, 5, 5 (225 next week)

1-Arm Lateral Raises (with a lean, 5x 8-10):
- 35x 10, 9, 8, 8, 8 (in between the last 5 sets of squats, stay at this weight next week)

Reverse Lunges (front foot on a 45# bumper):
- 160x 5/5, 5/5, 5/5 (165 next week)

Standing Calf Raises (machine, 3x 10-15 with a 2 second stretch, 1 second pause at the top):
- 160x 12, 11, 11 (in between sets of lunges)

Conditioning:
- None

* I've been sick all weekend so I didn't know how this session would go.  I went in with the intent to just feel it out, maybe do some high volume lighter squatting just put in some work and maybe help sweat out this flu, but as I got going I actually felt pretty strong.  I warmed up real well and my knee felt ok so I didn't use a box at all for my squats and ended up squatting the most I've done since surgery.  Even though I feel like death I'm happy with the session.

Saturday 11.07.15

Warm Up:
- Dynamic mobility

Strength Training:
Deadlifts (3x3):
- 45x 10 (RDL's), 135x 8, 225x 6, 315x 4, 405x 2, 455x 1, 485x 3, 3, 3 (490 next week)

Sumo Deadlifts (3x5):
- 370x 5, 5, 5 (375 next week)

Push Ups:
- 5 sets of 11 and 7 sets of 10 for 125 reps (in between sets of DL's and SDL's)

Face Pulls:
- Green band for same sets/reps as push ups

DB Shrugs (3x10):
- 125x 12, 130x 11, 135x 10, 10, 10 (140 next week)

Standing Calf Raises:
- 160x 11, 11, 11 (full stretch with a 2-second pause at the bottom)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 13, 20x 12, 15x 12, 10x 12, 5x 12= 87 reps

Conditioning:
- None

Friday 11.06.15

Warm Up:
- Dynamic Mobility

Strength Training:
Bench Press (4x4):
- 45x 10, 95x 9, 135x 8, 185x 7, 225x 6, 275x 5, 315x 3, 3, 3, 3 (stay at this weight)

DB Rows:
- 75x 10, 80x 10, 85x 10, 90x 10, 95x 10, 100x 10, 105x 10, 10, 10, 10

Dips (3x 10):
- 35x 10, 10, 10 (40 next week)

Chest Supported Rows (3x 10):
- 135x 10, 10, 10 (140 next week)

Arms Superset (3x 10-15):
- Decline Skull Crushers @110:  11, 11, 10
- Barbell Curls @ 95:  11, 11, 10

Conditioning:
- None

Thursday 11.05.15

Rest day and cardio:

- 20:00 uphill treadmill walk
- 10:00 on the elliptical

Wednesday 11.04.15

Warm Up:
- Dynamic Mobility

Strength Training:
Muscle Snatches:
- 45x 5, 95x 5, 135x 5

Power Snatches (5x5):
- 170x 5, 5, 5, 5, 5

Snatch High Pulls (5x5 @ 135%):
- 230x 3, 3, 3, 3, 3 (did sets of 3's due to crappy smooth bars)

Snatch Grip Deadlift (3x3@ 200%):
- 340x 3, 3, 3

Standing Calf Raises (2-second stretch, pause at top):
- 160x 11, 8, 8 (160 on this machine was a lot heavier than 160 on the machine at my home gym)

Lateral Raise Drop Set:
- 35x 13, 30x 13, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 86 reps

Conditioning:
- None

Tuesday 11.03.15

Warm Up:
- Dynamic mobility drills and shoulder band work

Strength Training:
Shoulder Press (4x4):
- Warm Ups (Press/Push Press):  45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 0/1, 240x 1 PP (120%)
- Work Sets:  200x 4, 4, 3, 3 (stay at this weight)

Push Press (5x5):
- 220x 5, 5, 5, 5, 5 (222.5 next week)

Chin Ups:
- 15 sets of 5 (one set after each set of presses and push presses)

Arms Superset:
- Overhead Extensions @ 40x 11, 10, 10
- Hammer Curls @ 40x 11, 10, 10

Conditioning:
- None

Monday 11.02.15

Warm Up:
- Dynamic Mobility

Strength Training:
Box Squats (5x3 to a low box with a 45):
- 45x 10, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 335x 3, 3, 3, 2, 2 (stay at this weight)

Face Pulls:
- 10x 10 with the green band

Back Squat/ Front Squat (no box, as deep as possible):
- 45x 5/5, 95x 4/4, 135x 3/3, 185x 2/2, 225x 1/1 (go up to 245 next week)

Front Squats (3x5 to a low box with two 10's):
- 215x 5, 5, 5 (220 next week)

Reverse Lunges (front foot on a 45# bumper):
- 155x 5/5, 5/5, 5/5 (160 next week)

Standing Calf Raises (machine, 3x 10-15):
- 160x 11, 10, 10 (2-second stretch in the bottom, 2-second hold at the top)

Lateral Raise Drop Set:
- 35x 13, 30x 12, 25x 12, 20x 12, 15x 12, 10x 12, 5x 12= 85 reps

Conditioning:
- None

Sunday 11.01.15

Rest day:
Fat Loss Cardio:
- 10:00 on the rower
- 10:00 on the bike
- 15:00 of the elliptical machine
- 15:00 uphill waling on the treadmill