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  1. #321
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    • phoenix arizona seminar date
    • texas seminar date
    USAPL Raw Nationals in Lombard 10/16?

  2. #322
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    7/4/2019
    Chins: bwt x 6 x 3.
    Lat PD: 145x6, 145x6+115x5.
    Glute raises: bwt x 12, 25x10x3.
    Press: 45x5x2, 65x5, 95x3, 115x3, 135x3, 140x3x2, 125x5.
    Squat: bwt x 8x2, 45x8, 135x5, 225x5, 255x5, 275x5x2.
    Cable face pulls: 2.5x12, 7.5x12x2.
    50 minutes

  3. #323
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    7/6/2019
    Bench Press: 45x8, 95x5, 135x3, 155x3, 190x3, 175x5x2, 155 wide grip x 6.
    Hang from chin bar x 40 seconds x 2 (shrug shoulders, I think this helps my shoulders, reverse impingement?)
    Squat: bwt x 8x2, 45x5, 135x5, 225x5, 245x5.
    Stiff Leg DL: 45x5, 135x5, 225x3.
    DL DOH: 315x1.
    DL AG: 365x5
    Cable face pulls: 2.5x12, 7.5x12, 12.5x8.
    Hang as above;
    60 minutes

  4. #324
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    7/9/2019 bwt 173.4 lbs
    Chin-up: 6
    Lat PD: 145x6.
    Glute raise: bwt x 12.
    Press: 45x6x2, 65x5, 95x5, 115x3, 135x3, 140x2 (rep 2 too slow) 145x1, 135x4.
    Squat: bwt x 8x 3, 135x5x2, 225x5, 250x5, 280x5, 285x5.
    55 minutes

  5. #325
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    7/12/2019
    Chin-up: bwt x 6 x 2.
    Lat PD: 140x6x2.
    Glute raises: bwt x 12, 25x10x3.
    Bench Press: 45x10, 95x6, 135x5, 185x2 with pause on chest, 205x1, 185x3x3. 155 wide grip x 10.
    Stiff Leg DL: 45x8, 135x6, 225x5.
    Dead Lift DOH: 315x2.
    DL AG: 315x1, 365x2, 385x1x2, 370x3.
    65 minutes

  6. #326
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    7/13/2019
    Squat: bwt x 8, 135x6, 225x5, 245x5, 275x5, 285x5x2.
    Bent over rows: 45x10, 65x10.
    30 minutes

    7/14/2019
    Chin up: bwt x 6x2.
    Lat PD: 145x2, 130x6x2.
    Glute raises: bwt x 12, 25x10x3.
    Press: 45x6x2, 65x5, 95x3, 115x3, 135x3, 140x3, 140x2, 125x5.
    Bent Over Rows: 95x8x3.
    Clean 95x3x3.
    Straight Bar Curls: 70x10x2.
    Straight Bar Reverse Curls: 45x15.
    Cable face pulls: 2.5x5, 7.5x12x3.
    Hang from chin bar for 40 seconds.
    50 minutes

    7/15/2019
    Cable face pulls: 2.5x6, 7.5x12, 12,5x10.
    Squat: bwt x 10, 75x5, 135x5, 225x5, 245x5x3.
    Stiff Leg DL: 45x5, 135x5, 225x5x3.
    Straight Bar Rev Curls: 45x15.
    Hang & Shrug from chin bar from 40 sec x2.
    45 minutes

  7. #327
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    7/17/2019
    Bench Press: 45x8x2 wide grip, 95x6x2 wide & pause, 135x3, 155x5 wide & pause, 185x3, 190x3x2, 175x4, 135x10 wide grip.
    Chin-up: bwt x 6x4.
    Lat PD: 130x8, 145x6x2.
    Squat: bwt x 8x2, 45x5, 135x5, 225x5, 255x5, 285x5.
    Hang from chin bar for 40 seconds & shrug.
    60 minutes

  8. #328
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    7/19/2019
    Glute raises: bwt x 12, 25x10x2.
    Press: 45x5x2, 65x5, 95x5, 115x3, 135x3, 145x1, 150x1, 135x2, 125x5.
    Stiff Leg DL: 45x5, 135x5, 225x3.
    DL DOH: 315x1.
    DL AG: 315x3, 365x4.
    Straight Bar curls: 70x10x2.
    Straight Bar Rev Curls: 45x15.
    Cable face pulls: 2.5x12, 7.5x12, 12.5x12.
    Hang from chin bar.
    60 minutes

  9. #329
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    7/20/2019
    Chin-up: bwt x 6x3.
    Lat PD: 130x8, 145x4+130x6.
    Bench Press: 45x8x2, 95x6.
    Incline BP: 95x5, 135x5, 155x5, 165x3, 170x2, 155x5x2.
    Dumb Bell Press: 55x8x2.
    Squat: Bwt x 8x2, 45x6, 135x5, 225x5, 275x5, 285x5, 225x10.
    70 minutes

  10. #330
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    7/27/2019
    Chins: bwt x 6 x 3.
    Lat PD: 130x6x2.
    Glute Raises: bwt x 12, 25x10x2.
    Press: 45x5x2, 65x5, 95x3, 115x5, 135x2, 135x3x4, 105x6.
    Squat: bwt x 8x 3, 56x6, 135x5, 225x5, 275x5x3.
    Cable Face Pulls (1-handed) 2.5x12, 7.5x12x2.
    70 minutes

    7/28/2019
    Bench Press: 45x8, 95x5, 135x3, 185x3, 195x2x2, 175x5x2, 135Wide x 6.
    Stiff Leg Dead Lift: 45x5, 135x5, 225x3.
    Dead Lift DOH: 315x3.
    Dead Lift AG: 335x3, 365x3x2.
    Bent Over Rows: 95x8, 105x8x2.
    Straight Bar Curls: 70x10x2.
    Straight Bar Reverse Curls: 45x15.
    Face Pulls with Triceps Rope (2 Handed) 17.5x12, 22.5x12, 27.5x12.
    60 minutes

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