Bench

Bench
20x145,15x165,12x185,10x210,8x235,3x285,3x275,20x150

Close Grip Bench
12,10,8,6x150

Fly (straight arm)
20x40,15x45,12x45,10x47.5,8x50

Lying DB Tricep Ext <:30 rest
15,14,13,10,13,11,7x30

Pressdowns (hold and flex)
20,17,20,20,12x45

Awesome Mile


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AM Cardio

20 min incline walking


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Deadlift

Deficit Deadlift
8x355,6x395,3x445,1x495(PR)

Deadlift
8x435, 8x405

Bent Over Rows
12x135,10x175,6x205,15x190

Chest Supported Row
15x70,10x100,6x120,16x75

Lat Pull Downs
15x165, 8x180

Cheat Curls
15x80,12x90,10x110,8x130,20x100

Cable Concentration Curls
15x60x3 sets

Reverse BB Curls
15x50,10x80,12x80,8x90

AM Cardio

20 min incline walking


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Saturday Conditioning

Farmers Run w/Trap Bar
40 yard runs
2x200
6x250
2x300

Prowler +90
10 40 yard sprints (for Ric and Mark - less for the rookies)

Saturday Conditioning

Circuit
Push up
Jump Rope
Box Jump
Side to Side Abs
1x5 minutes
1x8 minutes

Barbell Complex x 1


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Powerbuilding Legs

Leg Extensions
5 sets of 25 reps x 120

Squats
15x230,12x280,10x300,10x320,6x340,3x410,1x460 (walk-outs with 500 and 550)

Icarian Hack Squat
20x200,260, 15x260

KB Walking Lunge
2x35# KB x 4 diagonal trips across the gym

Leg Curls
12x120,120, 12x140

Stiff Leg Deadlift - Deficit
12x135, 12x185, 12x205,205

Powerbuilding Chest & Triceps

Bench
20x135, 15x155, 12x185, 10x205, 8x225, 5x275, 20x145

Close Grip Bench
12,10,8,6x145

Flat Fly - Straight Arm
20x30,15x35,12x40,8x45

DB Tricep Extensions
15,115,10x25

Tricep Pressdowns
20x60, 20x45, 16x45, 14x45

Pullups
15 total

Powerbuilding Back 7 Biceps

Deficit Deadlift
8x345, 5x385, 3x435, 1x485

Deadlift
8x425, 8x405

Bent Over Row
12x155, 12x165, 10x175, 15x155

T-Bar Rows
12x90, 10x135, 6x180, 16x135

Fat Bar Lat Pull Down
15x150, 8x170, 8x165, 6x180

Cheat Curls
15x65, 12x85, 10x95, 25x70

Concentration Curls
15,15,15x25

Reverse Barbell Curls
15,12x70, 10x50

Wrist Curls
10,10x45

Saturday Conditioning Group

Warm Up

Barbell Complexes

Dumbbell Complexes

Taught Tabata Class

Powerbuilding Shoulders

Overhead Press
15x45,12x95,10x115,8x125,8x135,6x145

Arnold Press
Reps = 20,15,15,12,10,10

Front Raise
w/plate 15x35,15x45,seated 10x45, hammer bar 8x60

Side Laterals
15x20,12x20,10x30,9x37.5

Bent Over Laterals
15x20,12x22.5,10x30,10x37.5

Trap Bar Shrug
15x245,15x295,15x345,10x385,6x425

As long as the bar was already loaded
Trap Bar Deadlift
1x425, 1x510

Dumbbell Shrugs
20x100, 15x100, 10x120, 8x150, 6x150

Powerbuilding Legs

Leg Extension
25x90,100,110,120,130

Squat
15x225, 12x275, 10x295, 8x315, 6x335, 1x405

Power Building Chest & Triceps

Bench
20x145, 15x185, 7x205, 7x205, 10x185, 5x235, 15x145

Close Grip Bench
12x135,10x155,5x175

Flat Fly - Straight Arms
15,15x30, 15,15,15x35

Tabata

Tabata

Renegade Row w/Push Up
Squat Thrushers
Jump Rope

Awesome Mile


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Back & Biceps

Warm Up
PVC - Quads, Hams, IT, Glutes, Adductors
Jump Rope x 50

Decided to do the 8/5/3/1 for this program as the Deficit Deads and the downs sets of 2x8 as regular deads.

Deficit Deadlift
8x325, 6x365, 3x415, 1x465

Deads
8x405,405

Bent Over Rows
12,10.6.15

T-Bar Rows
12,10,6,16

Pull Ups
23 total

Lat Pull Downs
12,10,8,6

Fat Gripz Cheat Curls
15,12,10,8,20

Concentration Curls
15,15,12

Reverse BB Curls
15,12,8,10

Wrist Roller
2 sets w/10#

Awesome Mile

Conditioning

Kettlebells
Tabata
Prowler
BB Complexes

Awesome Mile


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Shoulders

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