Saturday 1/31/15

Pull-up Ladder (Neutral Grip) (85 reps)
1-2-3-4-5-6-7
1-2-3-4-5-6
1-2-3-4-5
1-2-3-4
1-2-3
1-2
1
Superset
5x20 Bar Dips
5x10 EZ Bar Curls (65lbs)
(rest 1:00 between sets)

Dumbbell Pullover
1x10 (55lbs)
3x10 (70lbs)

Face Pull
3x20 (15lbs)

Thursday 1/29/14

Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)
1x1 (405)
1x3 (365)
1x1 (405)
1x3 (365)
1x1 (405)
1x3 (365)
1x10 (225)

Romanian Deadlift
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)
1x10 (225)

Wednesday 1/28/15

Pull-up Pyramid (100 reps)
1,3,5,7,5,3,1 (Pull-up, Chin-up, Commando-R, Commando-L)

Super Set
Seated Row 4x15 (90,100,110,110)
Bar Dips 4x15
(rest 1:00)

Face Pulls
3x15 (20lbs)

Triceps Ext
1x15 (25lbs)
Drop Set 8,6,6,6,6 (40,30,20,10,0)

Tuesday 1/27/15

Back Squat (pause)
5x2 (308)
3x1 (352)

Clean
5x2 (198)

Snatch Pull
4x3 (264)

Sunday 1/25/15

Pull-up Pyramid (100 reps)
1,2,3,4,5,4,3,2,1 (Pull-up, Chin-up, Commando-R, Commando-L)

Dip Pyramid (100 reps)
4,8,12,16,20,16,12,8,4

Face Pulls
4x15 (25lbs)

Superset
3x15 Overhead Tri Ext (65lbs)
3x10 EZ Bar Curls (65lbs)
(rest 1:00 between rounds)

Saturday 1/24/15

Back Squat
3x1 315
3x1 365
3x1 405

Clean
5x1 225

Snatch Deadlift (no ext/no touch)
5x3 225

Tuesday 1/20/15

Lat Pulldown
10 x 115,135
8 x 160
6 x 180

Seated Row
10 x 115,135
8 x 160,180

Face Pull
15 x 20, 25,25,25

Sunday 1/18/15

Back Squat
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (440)
1x1 (462)
1x1 (473)

Clean
3x1 (220)
1x1 (242)
3x1 (264)
1x1 (286)

Snatch Deadlift (no ext/no touch)
1x3 (242)
1x3 (264)
1x3 (286)
2x3 (308)

Saturday 1/17/15

Pull-up Pyramid (96 reps)
3-5-8-5-3 (Pull-up, Chin-up, Commando-R, Commando-L)

4 rounds:
20 Bar Dip (Bwt)
(rest :30)
10 EZ Bar Curl (65lbs)
(rest :30)

3 rounds
20 Face Pulls (15lbs)
(rest :30)
10 Overhead Tri Ext (65lbs)
(rest :30)

Thursday 1/15/15

Pull-up Pyramid (100 reps)
1,3,5,7,5,3,1 (Pull-up, Chin-up, Commando-R, Commando-L)

Superset:
5x15 Bar Dips (Bwt)
5x10 Cable Rows (100lbs)
(rest 1:00)

Face Pulls
4x15 (15lbs)

Superset:
Push-ups 15,12,10 (Bwt)
Cable Curl 12,10,8 (20lbs)
(rest :30)

Wednesday 1/14/15

Back Squat
3 x 275,315,365
1 x 385,405,405,405

Clean
1 x 225,245,265,265,265

RDL
4 x 225,245,265,285

Monday 1/12/15

Pull-up Pyramid (100 reps)
1,2,3,4,5,4,3,2,1 (Pull-up, Chin-up, Commando-R, Commando-L)

Bar Dips (75 reps)
3-6-9-12-15-12-9-6-3

Seated Row
15,12,10 (120lbs)

Triceps Ext
15,12,10 (50lbs)

Cable Curls 
15,12,10 (25lbs)

20 Push-ups

Sunday 1/11/15

Back Squat
5 x 225,275
2 x 275,315,335
1 x 365,385,405

Clean
1 x 185,205,225,245,265

Snatch Pull (no extension & no touch)
5x3 225

Thursday 1/8/15

Bench Press
10 x 95,115,135,155,175

Pull-up Pyramid (56 reps)
1,3,5,3,1 (4 sets at each level)
(Pull-up, Chin-up, Commando-R, Commando-L)

Super Set
A) Bar Dip 10,10,10,10
B) Cable Row 10,10,10,10 (100lbs)
(rest 1:00 between sets)

Super Set
A) Triceps Ext 15,12,10 (35lbs)
B) EZ Curl 15,12,10 (65lbs)
(rest 1:00 between sets)

Wednesday 1/7/15

Back Squat
5 x (185)
5 x (225)
5 x (275)
5 x (315)
5 x (365)

Clean Deadlift
5 x (185)
5 x (225)
5 x (275)
5 x (315)
5 x (365)

Sunday 1/4/15

Bench Press
10 x 95,115,135,155,135,115,95

Pull-up Pyramid (48 reps)
3,5,3 (4 sets at each level)
(Pull-up, Chin-up, Commando-R, Commando-L)

Seated Cable Row
15 x 70,80
12 x 90
10 x 100

Triceps Ext (rope)
12 x 25,25,25

Curl (rope)
10 x 35,30