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  1. #111
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    • phoenix arizona seminar date
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    Recover Week 6

    06/24/19 Monday

    Squat - 145x8, 155x8, 165x8x2, 175x8, 185x8

    High Incline BP - 100x8, 105x8, 115x8x2, 120x8, 125x8

    RDL - 155x8, 165x8, 175x8x2, 180x8, 185x8

    Time: 84:15; Pain: 2/10; Exertion: 6/10


    06/26/19 Wednesday

    1ct Paused Bench - 125x8, 135x8, 145x8x2, 155x8, 165x8

    Low Incline BP - 125x8, 130x8, 135x8x2, 145x8, 150x8

    Decline Situp - BWx8x4

    Time: 57:50; Pain: 2/10; Exertion: 4/10


    06/29/19 Saturday

    Deadlift - 155x8, 175x8, 185x8x2, 205x8, 225x8

    Floor Press - 115x8, 125x8, 135x8x2, 155x8, 175x8

    Leg Press - 270x8, 320x8, 360x8x2, 380x8, 410x8

    Time: 81:11; Pain: 3/10; Exertion: 6/10

  2. #112
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    Dec 2017
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    Recovery Week 7

    07/02/19 Tuesday

    Squat - 135x8, 145x8, 155x8x2, 165x8, 175x8

    High Incline BP - 100x8, 105x8, 110x8x2, 120x8, 125x8

    RDL - 95x8, 105x8, 115x8x2, 125x8, 135x8

    Time: 91:19; Pain: 4/10; Exertion: 7/10


    07/03/19 Wednesday

    1ct Paused Bench - 125x8, 135x8, 145x8x2, 155x8, 165x8

    Low Incline BP - 115x8, 125x8, 135x8x2, 140x8, 140x6

    Decline Situp - BWx8x4

    Time: 54:33; Pain: 2/10; Exertion: 4/10


    07/05/19 Friday

    Deadlift - 155x8, 165x8, 175x8x2, 185x8, 205x8

    Floor Press - 115x8, 135x8, 155x8x2, 165x8, 175x8

    Leg Press - 270x8, 320x8, 360x8x2, 410x8, 430x8

    Time: 82:31; Pain: 3/10; Exertion: 5/10

  3. #113
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    Dec 2017
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    Recovery Week 8

    07/08/19 Monday

    Comp Squat - 185x5, 195x5, 205x5x2, 210x5x2

    OHP - 95x5, 100x5, 105x5x2, 110x5x2

    DB Low Incline Press - 45x8, 50x8, 60x8, 65x8, 70x8x2

    Time: 78:55; Pain: 2/10; Exertion: 6/10


    07/10/19 Wednesday

    Comp Bench - 145x5, 155x5, 165x5x2, 175x5x2

    Block Pull, Mid-shin - 135x8, 155x8, 185x8x2, 205x8x2

    Leg Press - 270x8, 320x8, 360x8x2, 410x8, 450x8

    Time: 70:22; Pain: 1/10; Exertion: 7/10


    07/12/19 Friday

    Deadlift - 195x5, 200x5, 210x5x2, 225x5

    TnG Bench - 135x8, 140x8, 155x8x2, 165x8x2

    Dips - +25x8x2, +35x8x2

    Time: 71:52; Pain: 3/10; Exertion: 6/10


    07/13/19 Saturday

    2ct Paused Squat - 135x8, 140x8, 145x8x2, 150x8x2

    Low Incline Bench - 140x8x2, 145x8x2

    Pendlay Rows - 145x8x2, 155x8x2

    BB Biceps Curls - 8 mins, 65lbsx70

    Triceps Pressdown - 8 mins, 42.5lbsx96

    Time: 96:43; Pain: 2/10; Exertion: 6/10

  4. #114
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    Dec 2017
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    Recovery Week 9

    07/15/19 Monday

    Comp Squat - 185x5, 195x5x2, 205x5x2, 215x3

    OHP - 95x5, 100x5x2, 105x5x2, 110x5x2

    DB Low Incline Press - 55x8, 60x8x2, 70x8x2

    Time: 90:08; Pain: 1/10 Exertion: 7/10


    07/16/19 Tuesday

    Comp Bench - 145x5, 155x5x2, 165x5x2, 175x5x2

    Block Pull Mid shin - 155x8, 175x8x2, 195x8x2

    Leg Press - 360x8x2, 450x8x2

    Time: 79:50; Pain: 2/10, Exertion: 7/10


    07/20/19 Saturday

    Comp Deadlift - 195x5, 205x5x2, 215x5x2, 235x5

    TnG Bench - 140x8, 150x8x2, 165x8x2

    2ct Paused Squat - 115x8, 125x8x2, 135x8x2

    BB Curls - 8 mins 55lbx90

    Triceps Pressdown - 8 mins 40lbx100

    Time: 107:11; Pain: 2/10; Exertion: 8/10


    Crazy week. Missed a day.

  5. #115
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    Dec 2017
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    Recovery Week 10

    07/22/19 Monday

    Comp Squat - 190x5, 200x5x2, 210x5x2

    OHP - 100x5, 105x5x2, 110x5x2

    DB Low Incline Press - 55x8, 60x8, 70x8x3

    Time: 78:51; Pain: 1/10; Exertion: 7/10


    07/23/19 Tuesday

    Comp Bench - 155x5, 165x5x2, 175x5x2, 185x5

    Block Pull Mid Shin - 175x8, 185x8, 195x8x3

    Leg Press - 270x8, 360x8, 410x8x3

    Time: 68:36; Pain: 1/10; Exertion: 7/10


    07/25/19 Thursday

    Comp Deadlift - 205x5, 225x5x2, 245x5x2

    TnG Bench - 145x6, 155x6, 170x6x4

    Dips - +10lbx8, +25lbx8, +30lbx8x3

    Time: 85:08; Pain: 1/10; Exertion: 8/10


    07/27/19 Saturday

    2ct Paused Squat - 125x6, 135x6, 145x6x3

    Low Incline Bench - 145x6, 155x6, 175x6x4

    Pendlay Rows - 145x8, 155x8, 165x8x3

    Time: 79:04; Pain: 2/10; Exertion: 7/10

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