Deload Accessories

Trap Bar Shrugs
20x205, 15x245, 20,15,15x295

Dip Machine
2 sets of 20 reps

Pull Aparts
3 sets of 20

DB Shoulder Complex
3 set of 15

Pull Over
15,15

Selkow Mile

Deload Squat

Squat
3x335,275,315,345 my arm was killing me so I stopped here. No need to push things on deload week.

Tabata Class
Taught Tabata for Jen tonight. It's been a LONG time since I've done it.
Squat Thrusher
Curl/Press Combo (I skipped this one due to my arm)
Torso Twist/Mountain Climber
KB Swing / Goblet Squat

Deload Week Stretch & Run

Agile 8
Box Jumps x 10
Med Ball Slams x 10

Selkow Mile


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Deload Accessories

AM - Selkow Mile

Bent Row
15,15

Dips
8,10

Ab Wheel
10,10


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Deload Bench

Squat
10x135,225 5x315

Bench
5x a bunch (worked up with Giovanni)last set was 1x335

Deload Deadlift

Squat
5x185, 10x225,275,315

Deadlift
5x225,275,315,365,415

DB Bench
15x70,75,80

Curls
3 sets of 15 reps

5/3/1 ALL TIME SQUAT PR

Squat
10x135, 5x225, 3x275, 5x330, 3x370, 1x415, 1x465, 1x510 (all time PR) miss x 525, 1x525 (ALL TIME PR + #18)

Pull Downs
15,12,10

Squat Motivation

825 @ 220 Amazing.

Mobility

Extended Warm Up

3 sets of Bent BB Rows

Jump Rope x 300


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5/3/1 Bench

Squat
5x135,225,285,315

Bench
5x255, 3x285, 4x320(PR)

Tate Press
20,20

Ab/Rib whatever is still sore so I skipped the rows and most accessories today.


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5/3/1 Deadlift

Squat
5x135,225,275,315

Deadlift
5x135 1x225 @&:%]^{^ pulled an ab muscle under my rib
Ditch Dive Bomb for tonight
5x375, 3x425, 1x465, 6x505(PR)
Not the PR I hoped for but a good night all things considered.

DB Bench
15x75,80,85

Curls
15,15,15


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Conditioning

Prowler + 90 x 10 trips


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5/5/5 Squat / Press

Squat
5x285,330,370
Tim 330x5(PR)

Press
5x125,145,165

T-Bar Rows (EFS Core Blaster)
3 sets of 15 reps

Pull Ups
10 total

Decline Abs 15x10, 6x25
Ab Wheel 10,10

CONDITIONING
Selkow Mile x 1
Hill Sprints x 10




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5/5/5 Bench

Squat
5x185,225,275

Bench
5x225,255,285

Kroc Row (no straps allowed)
20x150(PR) 10x150

Prowler + 90 x 10 trips
Welcome to the Wall of Flu Mitch!


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Conditioning

Selkow Mile x 1

Hill Sprints x 10


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5/5/5 Deadlift

Squat
10x185,225, 5x275

Deadlift
5x320,365, 10x415, 5x405, 5x365

DB Bench
20x85, 11x110
Kevin 3x150 (PR) Kevin was the first one in the gym to be able to press these.

Bicep Curls
2 sets of 15

Neck Harness
25,20x50#

Prowler + 90 x 10 Trips
Nice job by Mark hanging in for 10 trips dieted down and at sub 6% bodyfat!


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Conditioning Class

Jump Rope
2:00/1:00 x 3 rounds

KB Ladder 1-5
C&P,Snatch,Swing

Prowler +103 x 6 trips
Ugh, I forgot how much harder the sprints are with a 53# KB in the nose.

Tabata
KB Swing/Speed Squat




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Accessories - Conditioning

Simple 6
Agile 8

T-Bar Row (EFS Core Blaster)
15x90, 10x115, 10x140

Bent Row
10x135,185,185

Low Back Raise
15,15

Prowler +90 x 10 trips


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3/3/3 Squats & Press

Squat
3x315,350, 10x405(PR)
Tim 3x325(PR)

Press
3x135,155, 5x175(PR)

Pull Downs (EFS Fat Bar)
15,15,15 x 150

Ab Wheel
3x10

Neck
Some



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3/3/3 Bench

Squat
5x185, 10x225, 5x275

Good Morning
5x185, 5x225, 2x275

Bench
3x235, 3x270, 6x305(PR), 3x320(PR)
Tim 2x275(PR)
Kevin 10x305(PR), 2x345(PR)

Kroc Row
10x100, 10,10,10x150

Prowler + 90 x 10 trips

Conditioning

Prowler + 90 x 10 trips


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3/3/3 Deadlift

Squat
5x185,225,265

Dead
3x340,390,440, 1x530,545, Mx600, 3x500

Kevin 1x505 (gym PR)

DB Bench
15x80, 12x90, 10x100

Curls
15,15,15

CONDITIONING:
Prowler +90 x 10 trips


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Conditioning

Selkow Mile x 1
Prowler + 90 x 10 trips


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Deload Press

Agile 8
Simple 6

Bent Row
3x10x135

V-Sit
3x10x25

Press
5x74,95,115

Prowler + 90 x 10 Trips



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Squat Deload

Squat (deload alternative 3,65,75,85% of training max)
3x290,330,375

Hill Sprints x 10 with Gavin and Macy



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Bench Deload

Squat
225x5, 245x10, 315x5

Bench
5x135,185,225

Neck Harness
25,20x45


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