AM Cardio

15 min incline walking
50 reps neck harness

Squat (5/3/1)

Squat

Kevin 385x4 (PR)

Ric
Squat 385x5 405x3 455x1 455x1
Squat (narrow stance) 5 sets of 10 reps x 230
Bicep Curls 3 sets of 15 reps
Incline Walking 15 minutes

Bench (5/3/1)

Bench
Kevin 330x2 (PR)

Ric
Bench
5x245 3x280 3x315(PR) 1x345 (PR)

Incline DB Bench
10x75 10x80,80,80 4x100

Dumbbell Rows
15x80 10x110 6x150

AM Cardio

30 min incline walking
50 reps neck harness

Deadlift (5/3/1)

Deadlift
Tim 375x1 (PR)
Tim Bench 280x1 (PR)

Ric
Deadlift
420x5 480x3 535x1

DL Stance GM
10 reps x 135,185,185,205,225

Hanging Leg Raise
5 sets x 8 reps

Prowler
90,90,180,180,180,180

Military Press (3/3/3)

Military Press

Kevin 185x7 (PR)
Tim 145x6 (PR)
Ric 165x5 (PR)

Dips total 100 reps x BW
Pullup Total 43 reps x BW

AM Cardio

Neck Harness 50 reps
30 min incline walking

Squat (3/3/3)

Squat
Tim 280x6 (PR)
Kevin 370x6 (PR)
Ric 335x3,380x3,430x3

Squats 5 sets x 10 reps x 225
Barbell Curls 3 sets x 10 reps x 90
Prowler 50/50/140/140/180/240
Tire flips 1 set x 5 flips

AM Cardio

50 reps neck harness
30 Min Incline walking

Bench (3/3/3)

Bench
Kevin 315x6 (PR)
Tim 230x6 (PR)
Ric 295x6 (PR)

Incline DB Bench
80x10,80x10,75x10,75x10,80x10
Fat Gripz DB Row
75x10,75x10
1-Arm Barbell Row
Bar+80x10
Z.E.E. Kettlebell Circuit x 2

AM Cardio

50 reps neck harness
30 min incline walking

AM Cardio

30 min incline walking
50 reps neck harness
Foam Roller

Deadlifts (3/3/3)

Deadlift
Tim 340x8 (PR)

Ric
5x405 3x450 0x505
Both my hamstrings are strained from squats on Wednesday. I couldn't even sit back to get down to the bar so I basically had to stiff leg the deads I did, which of course just put more strain on my hamstrings. I decided to bail before injuring something. Did about 300 foam rolls across my hamstrings before, during, and after deads.

Military Press (5/5/5)

Military Press

Kevin 175x10 (PR)
Tim 140x8 (PR)

Ric 145x8
Squat 315x5 365x5 405x5
Did squat and Military tonight as i missed my Squat training while on vacation.

Squat (5/5/5)

Tim 265x9 (PR)

AM Cardio

10 sprints + incline walking

Bench (5/5/5)

Bench
Ric
5x215 5x245 9x280(PR)
Kevin
295x9(PR)
Tim
220x8

DB Incline Bench
10x75 10x75 6x75 7x70 6x70

DB Rows
15x80 20x125(PR)

Deadlift (5/5/5)

Deadlift
Tim 320x15 (PR)
Ric 365x5 420x5 480x5
Didn't go for a rep PR today (would have had to get 8). Am trying to really work on my form as it has been having some issues lately. Primarily that my quads are getting stronger than my low back. This results in my coming off the floor extremely fast but I'm not getting my hips through in time. I know from past experience that the cure for this for me is STRICT good mornings. My definition of strict good mornings is to keep my legs as straight as possible and snap the hips through at the top just like with a deadlift. This can only be done if you are using light to moderate weight.

Strict Deadlift Stance Good Mornings
5x135,185,185,185,185

Hanging Leg Raise
5x15

Military Press (deload)

Military Press
3x5 reps

Pullups 25 reps total
Dips 50 reps total
Db Curls 5x50,45,40,35,30 drop set

Foam Rolling and Stretching

AM Cardio

40 min incline walking