Deload Bench/Military Press

Deload Bench
5 x 135, 165, 225

Deload Military
5 x 70, 90, 105

3 sets x 15 reps of:
Bent Row
Bodyweight Dips
DB Preacher Curl

AM Cardio

30 min incline walking

Neck Extension
3x20 reps

AM Cardio

30 min incline walking

Neck Flexsion (plate on forehead)
3x20 reps

Deload Week - Deadlift

Deadlift
5x220, 275, 330

KB Swing
3x15

Fat Bar Pulldown
3x20

Band Ab Pulldown
3x15

Done and Deloaded.

AM Cardio

30 min incline walking

Lateral neck raise
2x20 reps each side

Odd Stuff

Jen came in to train so I did:

Fat Gripz Barbell Curl
Tate Presses
Calf Raises
Rack Pulls
Worked up to 635x1 at knee level. Haven't done these for over 2 years back in the Big Bear's days.

AM Cardio

30 minutes incline walking

Neck Extension
3 sets x 20 reps

AM Cardio

Prowler 8 trips

Neck Flexsion
2x20 reps

Extra Day

Power Clean
3/3/3

Weighted Dips
5x10

DB Rows
20x80, 15x110, 12x150

Chest supported rows
4x10

Barbell Shrugs
4x10

Fat Handle pressdowns
4x20

Fat Gripz Alt DB Curls
4x10-15

Squat (5/3/1)

Kevin
395x?? (PR)

Ric
Squat
345x5, 395x3, 440x3 (PR)
5 sets x 240 x 10 reps

Hyperextensions
4 sets x 10 reps

KB Side Bend
4 sets x 15 reps

Bench (5/3/1)

Tim 250x4 (PR)
Kevin 335x4 (PR)

Ric
250x5, 285x3, 315x2

Military Press
135x5, 150x3, 170x2 (PR)

AM Cardio

15 minutes incline walking

Deadlift (5/3/1)

Deadlift
Tim 370x5 (PR)
Kevin 475x1 (personal gym PR)
Ric
410x5, 465x3, 520x1

Good Morning
135x10 205x10x4 sets

Pull Ups
52 reps

Decline Sit Up
5 sets

AM Cardio

30 min incline walking

Cardio

30 min incline walking

AM Cardio

Prowler 6 trips
15 min incline walking

Extra Day

Power Clean (5/5/5)
100,115,135x5

4x10-20 of the following:
Chest supported rows
Barbell shrugs
Fat Gripz pressdown
Fat Gripz DB curl

Kettlebells
Snatch x 40 reps
Swing x 80 reps

Squat (3/3/3)

Squat
Tim 295x5 (PR)
Kevin 375x5 (PR)
Mark 340x12 (PR)
Ric 415x6 (PR)

Squat
235x10x5 sets

Had to leave.

Bench (3/3/3)

Bench
Tim 235x7 (PR)
Kevin 315x7 (PR)

Ric
235x3, 270x3, 300x3, 315x1

DB Row
80x20, 110x15, 150x11

Weighted Dips
5 sets

Barbell Curls
5 sets

AM Cardio

100 reps kettlebell swings
Neck flexsion 2x20 reps

3/3/3 Deadlift

Deadlift
Tim 350x6 (PR)
Ric 500x6 (PR)

Good Morning
10x160 10x185x2

Pullups
15 reps total

Decline Sit Up
3 sets

AM Cardio

15 minutes incline walking
Lateral neck harness 20 ea side

Prowler

14 trips

Punishment for skipping most conditioning this week!

Extra Day

4 sets each of:
Hang Clean
Chest Supported Row
Barbell Shrug
Press Downs
Alt DB Curls

Squat (5/5/5)

Squat
Kevin 355x9 (PR)
Ric 395x8 (PR)

Squat
10x225 x 5 sets

Hyperextension
10 reps x 5 sets

Kettlebell Side Bend
15 reps x 5 sets

AM Cardio

15 minutes incline walking

Bench / MP (5/5/5)

Bench

Kevin 300x9 (PR)
Ric
215x5, 250x5, 285x5

Military Press
115x5, 135x5, 150x6

DB Rows
80x15, 100x20, 150x10
Mark 150x20(R) 13(L)

Weighted Dips
50 total reps

Barbell Curls
5 sets of 15

AM Cardio

15 min incline walking w/lite band
2 sets x 10 reps neck flexsion

Deadlift (5/5/5)

Deadlift

Kevin 425x9 (PR)
Ric 355x5, 410x5, 465x5, 465x5

DL stance GM
135x10, 185x10x4 sets

Pullups
40 reps

Decline sit up
10x10x5 sets

Extra Workout

5 sets each
Chest supported row
Lat raise
Pressdown
Alt curls
Face pulls

AM Cardio

Neck Harness 3 sets x 20 reps extension

15min incline walking

Tim (5/5/5) Squats

Squat
Tim 275x8 (PR)

AM Cardio

15 minutes incline walking
25 reps neck harness

Bench (deload)

Bench
Kevin 225x28 (PR)
Tim 225x9 (PR)

Ric
Deload
Bench
DB Row
Weighted Dips
Bicep Curls

Deload Week Cardio

15 minutes incline walking
25 reps neck harness

Military (5/3/1) Deadlift (deload)

Military Press
Kevin 195x5 (PR)
Tim 155x4 (PR)

Ric 135x5 145x3 165x3
Deload Deadlift 135+lite band 5 sets x 5 reps
Good Morning
Pull Ups
Decline sit ups