Workouts
Week 1
Dynamic/auxillary Bench
Bar 225 with chains 3 reps x5
Kb press: 97lb/1 for 5
Pullup with chains 35 lbs 3x5
Squat
Wk 1
205/2x10
50lb band
#9
Box jump 44inch max
45 inch 3 single failures
Bench 225/3x8
Deadlift
455 including 50lb/side
Week 2
Bench press with band 50lb/side
135/3x3
155/2x3
Military press
Band 50/side
95/2x4
Pull up
35lb kb 3x3
Day 2
Squat
315/2x5
315/1x2
Day 3
Bench Press
225/2x2
275/1x1
1 Board
275/1x1
295/1x1
315/1x1
320/1x1
295/1x1
275/1x1
Day 4
Deadlift, 4 inch box
Hammie tightened up, passed
Kb Military Press with 50lb band and 16kg bell
2 reps x 6sets
Pull-up BW
5x5
Week 3
Bench Press with 50lb/side wrapped in a V so much more tension
36lbs of chain tension (18/side), 135 on the bar
one set with 25lb plate at bottom of chains..FAIL estimated to be WAY TO HEAVY, LOL
one set with 10lb plate at bottom of chains..FAIL estimated to be 350 total
3 sets of doubles no plates, just bands, 135 and chains
Day 2
Squat
225/2x3
275/2x1
315/1x1
365/1x1
405/1x1
415/1x1
Military Press (explosive)
32kg (KB) 5x5
Chin-up
Bw/5
12kg/3
16kg/3
24kg/2x3
Day 3
225/2x1
275/2x1
295/1x1
2 Board Bench Press
315/1x1
335/1x3
Straight BP
225/3x3
Pull-up
BW: 5x5
