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