Max effort lowerbody

Max effort lower body

DL 405 x2 singles

Barbell Stepups
150 4x15


Note: I felt really week. I wasn't able to train all week with work. I haven't eaten enough with these 10 to 18 hour work days including labor day. At least I was able to increase the poundage on the stepups.

Clean and Jerk

Clean and Jerk
95 x5
135 x2
205 5 singles

Repetition upper body

++++++ REPETITION UPPER BODY ++++++

Floor Press 95 3x30

db Tricep Extensions 25 4x5

Pullups 3x12

Shrugs 215 3x15

Curls 85 1x10
75 2x10

Ab Circuit
50 situps
50 obliques with 50lbs
50 leg raises from the floor

LOWER BODY

+++++ LOWER BODY +++++

Front Squats
Warmup Full clean bar 3x5
135 x5
225 x1
295 5 singles

Barbell Step-ups(20inch box) 145 4x15 note: This was very brutal STILL

Good Mornings 105 3x10

Thickbar static holds 168 x3 didnt count

Wrist curls3x15

Max Effort Upper Body

+++++ Max Effort Upper Body +++++

Thickbar Floor Press 5 x 198

Reverse Grip Floor Press 4x10 135

Barbell Rows 4x15 135

10lb plate flies 3x15

Barbell Roll-outs 3x10

Repetition upper body

++++++ REPETITION UPPER BODY ++++++

Floor Press 95 x30 x25 x20

db Tricep Extensions 25 4x5

Pullups 4x10

Shrugs
255 3x10

Curls
75 3x10

Ab Circuit
50 situps
50 obliques with 25lbs
50 leg raises from the floor

Lower Body

+++++ LOWER BODY +++++
Front Squats
Warmup bar 2x10
135 x5
225 x1
275 5 singles

Barbell Step-ups(20inch box)
135 4x15
note: This was very brutal

Good Mornings
95 3x10

Thickbar static holds
168 60 seconds
168 15 seconds
168 30 seconds

Max Effort Upper Body

From Saturday

+++++ Max Effort Upper Body +++++

Thickbar Floor Press 5 x 168
Reverse Grip Floor Press 4x10 128
Thickbar Rows 3x15 128
Rope Face Pulls 3x15

Hanging Leg Raises(knees to elbows) 4x15

C&J

175 5x3

Deadlift

Deadlift
135 x5
135 x5
225 x2
315 x2
365 x2
435 x1

DB Curlz
3x5 50
-SuperSet-
DB Shrugs
3x15 50

Pause Squats

Parallel Pin Pause SQUATS
78 x10
168 x5
258 x3
348 3 singles

Clean to OHP
45 x20
95 x5
135 5x5

Barbell Shrug
235 3x10

Curlz
25 3x12
-SuperSet-
Front Shoulder raises w/ shrug at top
25 3x12

DEADLIFT

DEADLIFT
135 x10
225 x3
315 x5 doh
315 4x5 mixed