Monday: Strong:Close Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 5 @ 70%Romanian Deadlifts 4 x 8-10 heavySS: A) DB Deadlift 4 x 8 B)Split Squat,...Read More

MondayDeadlift 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)Banded Russian KB Swing, 4 x 8-12Glute Ham Raise negative, 3 x 5 as slow APTabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off TuesdayStrict Press 3-2-1(find heavy triple for day, add...Read More

MondayClose Grip Bench Press 4 x 8 BuildingSeated DB Press 3 x 12Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1)Russian Twists 3 x 15 (L+R=1) TuesdaySumo Deadlift 4 x 8, buildingDB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...Read More

MondayBack squat 3-2-1 (find heavy triple for day, add 5% for 2, add 5% for 1Barbell Good mornings 4 x 6-10 heavyBulgarian Split Squat, 4 x 6-10/legGlute Ham Raise negative, 3 x 5 as slow APGHD Situps 4 x 10, minimal rest TuesdayBench Press 3-2-1(find heavy triple for day, add 5% for 2, add 5% for...Read More

MondayWide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) TuesdayDeadlift 4 x 8, buildingWeighted Glute Bridge, 3 x...Read More

Monday: Strong:Wide Grip Bench Press 4 x 8 BuildingBarbell Bent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed)Banded Pull-aparts, 3 x 20Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Back squat 4 x 4, building to a...Read More

Monday: Strong:Close-grip Bench Press 5 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Banded Pull-aparts, 3 x 20Zottman Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp:Deadlift 5 x 10 @55%Lat pull downs 3...Read More

Day 1Back Squat 5 x 12 @55%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 3 x 25Seated RowBanded face pullGHR SSPT 8 Day 2Strict Press 5 x 12 @55%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Superset: 3 x 10DB bicep curls...Read More

MondayDeadlift 4 x 5, building to a heavy setWeighted Glute Bridge, 3 x 12 (301)Dumbbell Reverse fly 3 x 12Banded box step-ups, 2 x 20/legCable Tricep extension, 3 x 15 (301)Banded Face pulls 3 x 20 TuesdayBench Press 4 x 5 Build to a heavy setBent-over Rows, 4 x 8, 3 second negativePull-ups 5 x...Read More

Monday: StrongStrict Press 5 x 5, building to a heavy setSingle leg KB deadlift 4 x 8/leg, heavyWeighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. restInverted Rows 5 x 8 (light) (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec. restBanded Push-ups, 3 sets to failure Comp:Deadlift 5 x 8...Read More