Thursday 10.31.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB High Pulls with DB Y Raises:
- High Pulls: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
- Y Raises: 5's x10, 10's x10, 15's x 8x10

Strength Training:
Chin Ups with Rear Delt Raises:
- Chin Ups: 6x2, 4x1
- Rear Delt Raises: 20's x 10x10

Barbell Rows with Rear Delt Swings:
- Rows: 185x 5x10
- Swings: 25's x 5x10

Crossbody Hammer Curls:
- 40 x 5x10 each arm

Biceps Finisher:
- Barbell Curls: 45 x 40 reps unbroken

Wednesday 10.30.19

Ramp week for next training cycle...

Warm Up:
Single Arm DB Presses with Band Pull Aparts:
- Presses: 5x10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 50x10
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Dips with Band Face Pulls:
- Dips: 0x 10x10
- Face Pulls: Green Band x 10x10

Barbell Skull Crushers with DB Lateral Raises:
- Skull Crushers: 75x 5x10
- Lateral Raises: 25's x 5x10

Triceps Finisher:
- Elbows Out DB Extensions: 25's x 40 reps unbroken

Tuesday 10.29.19

Rest day, traveling home from Chicago.

Monday 10.28.19

Rest day. Sleep and food has not been ideal while on this trip so I wasn't feeling the workout today.

Sunday 10.27.19

Hotel gym workout...

Warm Up:
- None

Strength Training:
Goblet Squats and Single Leg DB Romanian Deadlifts:
- Squats: 55x10, 60x9, 65x8, 70x7, 75x6, 80x5, 85x4, 90x3, 95x2, 100x1, 95x2, 90x3, 85x4, 80x5, 75x6, 70x7, 65x8, 60x9, 55x10

RDL's: 5x10, 10x9, 15x8, 20x7, 25x6, 30x5, 35x4, 40x3, 45x2, 50x1, 45x2, 40x3, 35x4, 30x5, 25x6, 20x7, 15x8, 10x9, 5x10

Core Superset:
- Supported Leg Raises: 5x10
- Vacuum Trunk Twists: 5x20

Saturday 10.26.19

Hotel workout in Chicago....

Warm Up:
- None

Strength Training:
Single Arm DB High Pulls and Single Arm DB Presses:
- 5x15, 10x14, 15x13, 20x12, 25x11, 30x10, 35x9, 40x8, 45x7, 50x6, 55x5, 60x4, 65x3, 70x2, 75x1, 70x2, 65x3, 60x4, 55x5, 50x6, 45x7, 40x8, 35x9, 30x10, 25x11, 20x12, 15x13, 10x14, 5x15

Shoulder Isolation:
- Rear Delt Raises: 20x 3x10
- Rear Delt Swings: 20x 3x10
- Lateral Raises: 20x 3x10

Arms Isolation:
- Incline DB Skull Crushers: 30x 3x10
- Elbows Out Extensions: 30x 3x10
- DB Curls: 30x 3x10

Friday 10.25.19

Rest day.  I flew to Chicago for the IACP Conference.

Thursday 10.24.19

Warm Up:
Front Squat Warm Ups and Band Pull Aparts:
- Squats: 45x10, 75x9, 105x8, 135x7, 165x6, 195x5, 225x4, 245x3, 265x2, 280x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Front Squat Work Sets: 
- 205x 5x5

Single Leg DB Romanian Deadlifts and Standing Calf Raises:
- 1-Leg RDL's: 40x 5x10
- Calf Raises: 0x 5x20

Wednesday 10.23.19

Warm Up:
Pull Ups with Band Pull Aparts (10:00 EMOM):
- Pull Ups: 6x2, 4x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Supinated Grip Barbell Row Warm Ups and Band Face Pulls:
- Rows: 45x12, 95x13, 135x11, 185x9
- Face Pulls: Green Band x 13, 13, 12, 12

Supinated Grip Barbell Row Work Sets:
- 225x 5x8

Upper Back Superset:
- Behind the Back Barbell Shrugs: 325x 2x10, 320x 2x10
- Front Plate Raises: 45x 4x10

Upper Back/ Rear Delt Superset:
- 1-Arm DB High Pulls: 45x 4x10
- Rear Delt DB Swings: 30's x 4x10

Lean Away DB Curls:
- 35x 14, 13, 13

Biceps Finisher:
- Reverse Grip EZ Bar Curls: 30x40 reps unbroken

Tuesday 10.22.19

Rest day.

Monday 10.21.19

Warm Up:
- Bench Press: 45x10, 95x9, 135x8, 185x7, 205x6, 225x5, 240x4, 250x3, 260x2, 270x1
- Band Pull Apart: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Slingshot Bench Press and DB Presses:
- Bench: 235x 2x8, 230x 3x8
- DB Press: 25's x10, 30's x10, 35's x10, 40's x10, 45's x10

Seated DB Presses and DB Lateral Raises:
- DB Press: 50's x 2x10, 45's x 2x10
- Lateral Raises: 25's x 13, 13, 12, 12

Triceps Superset:
- DB Skull Crushers: 35's x 14, 13, 13
- Elbows Out Extensions: 35's x 14, 13, 13

Triceps Finisher:
- Reverse Grip Overhead Triceps Extensions: 40x40 reps unbroken (stay at this weight)

Sunday 10.20.19

Warm Up:
Deadlift Warm Ups and Band Pull Aparts:
- Deadlifts: 45x10, 95x9, 135x8, 185x7, 225x6, 275x5, 315x4, 365x3, 405x2, 455x1
- Band Pull Aparts: Red Band x 10x10

Strength Training:
Deadlift Work Sets: 
- 350x 5x5

Bulgarian Split Squats and Donkey Calf Raises:
- Split Squats: 40x 5x10
- Donkey Calf Raises: 80x 20, 60x 2x20, 40x 2x20

Saturday 10.19.19

Warm Up:
Shoulder Warm Up:
- Band Face Pulls: Green Band x 5x10
- 1-Arm DB High Pulls: 35x10, 40x10, 45x10, 50x10, 55x6

Strength Training:
Chin Ups Ups and Band Pull Aparts EMOM:
- Chin Ups: 6x2, 4x1
- Band Pull Aparts: Red Band x 10x10

Barbell Rows (5x8):
- 225x 5x8

Traps and Upper Back (4x10):
- Behind the Back Barbell Shrugs: 325x 1x10, 320x 3x10
- Plate Front Raises: 45x 4x10

Crossbody Hammer Curls (40 reps in 3 sets):
- 37.5x 14, 35x 13, 13

Biceps Finisher (40 reps in 1 set):
- Barbell Curls: 40x 40 unbroken

Friday 10.18.19

Deload Day...

Triceps and Shoulders Isolation:
10x10 of each:
- Incline DB Skull Crushers: 5, 10, 15, 20, 25, 30, 35, 30, 25, 20
- Incline Elbows Out Extensions: 5, 10, 15, 20, 25, 30, 35, 30, 25, 20
- DB Lateral Raises: 5, 10, 15, 20, 25, 30, 35, 30, 25, 20

Vertical Push:
Seated DB Presses with Band Pull Aparts (10x10):
- Press: 40's x 10x10
- Pull Aparts: Green band x 10x10

Horizontal Push:
Dips/ Push Ups with Band Face Pulls: (10x10):
- Dips: 10, 10, 10, 10, 9, 9, 8, 7, 6, 6
- Push Ups: 0, 0, 0, 0, 1, 1, 2, 3, 4, 4
- Face Pulls:  Green Band x 10x10

Thursday 10.17.19

Deload Day...

Warm Up:
Landmine Squats and Single Leg Romanian Deadlifts with Band Pull Aparts:
- Squats: 0, 25, 70, 90, 115, 135, 160, 180, 200 (10 reps to 1 rep)
- RDL's: 5's, 10's, 15's, 20's, 25's, 30's, 35's, 40's, 45's, 50's (10 reps to 1 rep)
- Band Pull Aparts:  Red Band x 10x10

Work Sets:
Landmine Squats and Single Leg Romanian Deadlifts with Band Face Pulls:
- Squats:  100x 5x10
- RDL's:  25's x 5x10
- Face Pulls: Green Babnd x 5x10

Calves:
Standing Calf Raises with Band Face Pulls:
- Calf Raises: 0x 5x20
- Face Pulls: Green Babnd x 5x10

Wednesday 10.16.19

Deload Day...

Biceps and Rear Delts Isolation:
10x10 of each:
- DB Spider Curls: 5, 10, 15, 20, 25, 30, 35, 35, 35, 30
- Band Pull Apart: Red Band x 10x10

Upper Back and Traps:
DB Shrugs and Front Plate Raises (10x10):
- Shrugs: 100's x 10x10
- Front Raises: 35x 10x10

Horizontal Pull:
Chest Supported DB Rows and Band Face Pulls: (10x10):
- Rows: 65's x 10x10
- Face Pulls: Green Band x 10x10

Biceps Finisher:
EZ Bar Curls:
- 20x 100 reps unbroken

Tuesday 10.15.19

Deload Day...

Triceps and Shoulders Isolation:
10x10 of each:
- DB Skull Crushers: 10, 15, 20, 25, 30, 35, 40, 45, 40, 35
- Elbows Out Extensions: 10, 15, 20, 25, 30, 35, 40, 45, 40, 35
- DB Lateral Raises: 10, 15, 20, 25, 30, 30, 30, 30, 30, 30

Vertical Push:
Seated Behind the Neck Smith Machine Press with Band Face Pulls (10x10):
- Press: 45, 65, 85, 95, 115, 135, 135, 135, 115, 95
- Face Pulls: Green band x 10x10

Horizontal Push:
Hammer Strength Bench Press and Band Pull Aparts: (10x10):
- Bench Press: 90, 110, 130, 140, 150, 150, 140, 130, 110, 90
- Pull Aparts: Red Band x 10x10

Monday 10.14.19

Rest day.  Returned from Phoenix.

Sunday 10.13.19

Rest day.  Flew to Phoenix with Holly and Leah.

Saturday 10.12.19

Warm Up:
Deadlift Warm Ups, Band Pull Aparts, and Vacuum Trunk Twists:
- Sumo Deadlift: 75x5, 165x4, 255x3, 345x2, 435x1
- Conventional Deadlift: 75x5, 165x4, 255x3, 345x2, 435x1
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Sumo Deadlift with Band Face Pulls:
- Sumo Deadlifts: 345x 3x5
- Face Pulls: Green Band x 3x17

Conventional Deadlifts with Band Face Pulls:
- Deadlifts: 345x 3x5
- Face Pulls: Green Band x 17, 16, 16

Bulgarian Split Squats:
- Skipped due to feeling run down

Conditioning:
Crossrope:
- Skipped due to feeling run down

Friday 10.11.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 35x10, 40x10, 45x10, 50x10, 55x5
- Band Face Pulls: Green Band x 5x10

Strength Training:
Chin Ups Ups and Band Pull Aparts EMOM:
- Chin Ups: 5x2, 5x1
- Band Pull Aparts: Red Band x 10x10

Barbell Rows:
- 185x 5x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 4x10
- Barbell Front Raises: 45x 4x10

Lean Away DB Curls:
- 32.5 x 13, 13, 12, 12

Conditioning:
Crossrope:
- Skipped due to feeling run down

Thursday 10.10.19

Warm Up:
Shoulder Prep:
- Band Pull Apart: Red Band x 5x10
- Band Face Pull: Green Band x 5x10
- Dip Warm Ups: 0x9, 15x7, 25x5, 35x3, 45x1

Strength Training:
Dip Work Sets and Seated DB Press Warm Ups:
- Dips: 15x 1x8, 10x 4x8
- DB Presses: 25's x 10, 30's x 10, 35's x 10, 40's x 10, 45's x 10

Seated DB Press Work Sets and DB Lateral Raises:
- DB Presses: 50's x 1x10, 45's x 3x10
- Lateral Raises: 25's x 13, 13, 12, 12

Triceps Superset:
- Incline DB Skull Crushers: 30's x 13, 13, 12, 12
- Elbows Out Extensions: 30's x 13, 13, 12, 12

Triceps Finisher:
- Overhead Triceps Extensions: 35x 50 unbroken

Conditioning:
Crossrope:
- Summer Challenge Day 4

Wednesday 10.09.19

Warm Up:
- Front Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Back Squats: 45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Vacuum Trunk Twists: 6x20
- Band Pull Aparts: Red Band x 4x17, 2x16

Strength Training:
Front Squats with Band Face Pulls:
- Squats: 225x 5, 5, 4
- Face Pulls: Green Band x 3x17

Back Squats with Band Face Pulls:
- Squats: 225x 5, 5, 5
- Face Pulls: Green band x 1x17, 2x16

Single Leg Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 45x 2x10, 40x 1x10 each leg

Conditioning:
Crossrope:
- Beginner Summer Challenge Day 3

Tuesday 10.08.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 35x10, 40x10, 45x10, 50x10, 55x5
- Band Face Pulls: Green Band x 5x10

Strength Training:
Pull Ups and Band Pull Aparts EMOM:
- Pull Ups: 5x2, 5x1
- Band Pull Aparts: Red Band x 10x10

Supinated Grip Barbell Rows:
- 185x 5x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 4x10
- Barbell Front Raises: 45x 4x10

KB Spider Curls:
- 35/26's x 7/5, 7/5, 7/5, 7/5

Conditioning:
Crossrope:
- Summer Challenge Day 2

Monday 10.07.19

Warm Up:
- Bench Press Warm Ups: 85x9, 135x7, 175x5, 225x3, 265x1
- Band Pull Apart: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Slingshot Bench Press and DB Presses:
- Bench: 235x 1x8, 230x 4x8
- DB Press: 25's x10, 30's x10, 35's x10, 40's x10, 45's x10

Seated DB Presses and DB Lateral Raises:
- DB Press: 50's x 1x10, 45's x 3x10
- Lateral Raises: 25's x 4x10

Triceps Superset:
- DB Skull Crushers: 40's x 4x12 (stay at this weight)
- Elbows Out Extensions: 40's x 4x12

Conditioning:
Crossrope Summer Challenge Day 1

Sunday 10.06.19

Warm Up:
Deadlift Warm Ups, Band Pull Aparts, and Vacuum Trunk Twists:
- Sumo Deadlift: 70x5, 160x4, 250x3, 340x2, 430x1
- Conventional Deadlift: 70x5, 160x4, 250x3, 340x2, 430x1
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 5x20

Strength Training:
Sumo Deadlift with Band Face Pulls:
- Sumo Deadlifts: 340x 4x5
- Face Pulls: Green Band x 4x13

Conventional Deadlifts with Band Face Pulls:
- Deadlifts: 340x 4x5
- Face Pulls: Green Band x 4x12

Single Leg Quads and Calves:
- Bulgarian Split Squats: 45x 2x10, 40x 2x10 each leg
- Standing Calf Raises: Skipped

Conditioning:
Crossrope:
- Beginner Challenge Day 14

Saturday 10.05.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 30x10, 35x10, 40x10, 45x10, 50x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Chin Ups Ups and Band Pull Aparts EMOM:
- Chin Ups: 4x2, 6x1
- Band Pull Aparts: Red Band x 10x10

Chest Supported Rows:
- 150x 5x10

Traps and Upper Back:
- Hammer Strength Shrugs: 195x 1x10, 190x 3x10
- Barbell Front Raises: 45x 4x10

Lean Away DB Curls:
- 32.5 x 4x12

Conditioning:
Crossrope:
- Beginner Challenge Day 17

Friday 10.04.19

Warm Up:
Shoulder Prep:
- Band Pull Apart: Red Band x 5x10
- Band Face Pull: Green Band x 5x10
- Dip Warm Ups: 0x9, 10x7, 20x5, 30x3, 40x1

Strength Training:
Dip Work Sets and Seated DB Press Warm Ups:
- Dips: 10x 5x8
- DB Presses: 20's x 15, 25's x 14, 30's x 13, 35's x 12, 40's x 11

Seated DB Press Work Sets and DB Lateral Raises:
- DB Presses: 45's x 4x10
- Lateral Raises: 25's x 4x10

Triceps Superset:
- Incline DB Skull Crushers: 35's x 1x12, 30's x 3x12
- Elbows Out Extensions: 35's x 1x12, 30's x 3x12

Conditioning:
Crossrope:
- Beginner Challenge Day 12

Thursday 10.03.19

Warm Up:
- Front Squats: 90x5, 140x4, 180x3, 230x2, 270x1
- Back Squats: 90x5, 140x4, 180x3, 230x2, 270x1
- Vacuum Trunk Twists: 5x20
- Band Pull Aparts: Red Band x 5x20

Strength Training:
Front Squats with Band Face Pulls:
- Squats: 225x 5, 4, 4, 4
- Face Pulls: Green Band x 4x13

Back Squats with Band Face Pulls:
- Squats: 225x 5, 5, 5, 5
- Face Pulls: Green band x 4x12

Hamstrings and Calves:
- Single Leg Romanian Deadlifts: 45x 1x10, 40x 3x10 each leg
- Standing Calf Raises: 20x 2x15, 15x 2x15

Conditioning:
Crossrope:
- Beginner Challenge Day 11

Wednesday 10.02.19

Warm Up:
Shoulder Warm Up:
- 1-Arm DB High Pulls: 30x10, 35x10, 40x10, 45x10, 50x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Pull Ups and Band Pull Aparts EMOM:
- Pull Ups: 4x2, 6x1
- Band Pull Aparts: Red Band x 10x10

Landmine Rows:
- 150x 5x10

Traps and Upper Back:
- Behind the Back Barbell Shrugs: 320x 3x10, 315x 1x10
- Barbell Front Raises: 45x 4x10

KB Spider Curls:
- 35/26's x 7/5, 7/5, 7/5, 6/6

Conditioning:
Crossrope:
- Beginner Challenge Day 10

Tuesday 10.01.19

Warm Up:
- Bench Press Warm Ups: 80x9, 130x7, 170x5, 220x3, 260x1 (3-second negatives)
- Band Pull Apart: Red Band x 5x10
- Band Face Pulls: Green Band x 5x10

Strength Training:
Slingshot Bench Press and 1-Arm DB Presses:
- Bench: 230x 5x8
- DB Press: 20x15, 25x14, 30x13, 35x12, 40x11

Seated DB Presses and DB Lateral Raises:
- DB Press: 45's x 4x10
- Lateral Raises: 25's x 4x10

Triceps Superset:
- DB Skull Crushers: 40's x 3x12, 35's x 1x12
- Elbows Out Extensions: 40's x 3x12, 35's x 1x12

Conditioning:
Crossrope Beginner Challenge Day 9