4.14.16

Day 3
Competition Pause Bench 305x1, 275x4x5 (felt good, twinge in right pec)
Close Grip Bench 4x5@225-235-240-245
BB OHP 3x6 @155
KB Row 70# kb 4x10
DB Curls 2x15@35

4.12.16

Day 2
Competition Squat 470x1, 420x4x5
2" deficit deadlift no belt 4x5
Front Squats 3x6-8
Wtd. GHD Situps 3x6-8

Competition Squat: 1x470...felt good (got video)

5×4@420 (felt pretty strong...used my Competition knee sleeves...for some reason they even make me more mentally focused...or maybe the weight did)

2" (25# bumpers) Deficit deads: 4×5@(365-385-405-425...honestly these felt better than deadlift day...maybe being nice and warm. ) 

Front Squats 3x 8@225....these honestly smoked my core.  I think my lats and abs fatigue from yesterday made it a little harder. 

GHD sit-ups: 3x8@26-35-35

4.11.16

Day 1
Competition Pause Bench 240x6-8x3, 275x1x3
2-ct Pause Bench 4x5
Seated DB OHP 4x8-10
Pull-ups 4 sets max reps
BB Curls 4x8-12
Dips (super set with curls) 4 sets max reps

Comp. Bench: 3x8@240 ( felt good), 3×1@275 (felt easy...but I guess it should.  Some lingering tightness in pecs)

2 count pause bench 4x6@(225-235-240-240...did 6s by accident after reading last week for approximate loads.)

Seated DB Press 4x10@(50-50-55-55)

Pull-ups (12-10-9-6...kinda lost it on 4th set, not enough rest)

BB Curls 4x(10-10) @85
SSF
SS w/
Dips (12-×)...just did 1.5 rounds...just felt beat and wanted to go home.  Not because of programming...just tired from work and coaching 0600

4.9.16

Day 4
Competition Deadlift 460x1, 410x5x4
2-ct Pause Squat 4x6 (use competition form no belt 245+ this week)
Good Mornings 155x6-8x3
Planks 4 sets max time (add plate on upper back if more than 1 minute hold capable)

Comp Deadlift: 460

4x5@410 (felt good...hands hurt for some reason)

2 count pause squat: 4x6@(245-265-275-275)

Good Mornings 3x8@155

Plank 1:00@+25#, 1:00@+35#, 0:45@+45#, 0:45@+45#

4.7.16

Day 3
Competition Pause Bench 295x1, 260x5x5
Close Grip Bench 4 sets of 6 reps (heavier than last week 225+)
BB OHP 3x4-6
KB Horizontal Row 70# kb 4x8-12 strict form
DB Curls 2x12-15

Competition Pause Bench:  135-185-225-265-295

5x5@260 (felt good...a little lingering soreness from monday)

Press 3x6 @(135-150-160...felt much better than last week)

KB Rows 4x (10- 10-98)@70# (those felt better than I remembered...though it does hurt that you specified 'strict'...like I would do some bro rep assistance, of course after doing upright rows last week I may deserve it)

DB Curls 2x15@35 (felt surprisingly easy)

4.6.16

Day 2
Competition Squat 455x1, 405x5x5
2" deficit deadlift no belt 4x6 (heavier than last week)
Front Squats 3x6-8
Wtd. GHD Situps 3x6-8 use weight this week

Competition squat: 1×455 (felt alright)

5x5@405 (last one of 4th set felt slow, 5th got sketchy...got on toes on last 2)

Deficit deads (25 bumpers) 4×6@(315-345-365-395...last 2 sets I really felt it...maybe start at 365 next time)

Front Squats 3x8 (183-215-235)

GHDs 3x8 (35 KB)

4.4.16

Accumulation Block
Week 2 of 10, 4/4 to 4/10

Day 1
Competition Pause Bench 225x10x3, 255x1x3  (felt good...got video of 255)

2-ct Pause Bench 4 sets of 6 reps (2@225, 2@235...235 got real on last 2 reps)

Seated DB OHP 4x10 (50s...got real...more upper back as far as sta ility...then shoulders)

Pull-ups 4 sets max reps (12-9-9-7)

BB Curls 4x10 (85- 85 - 75 - 75)

Dips (super set with curls) 4 sets max reps (13- 13 - 10 - 10)