Dec 29 - rep upper

Flat bench - pinkys on rings
225x5x5 sets

JM press
95x15x4 sets

Green band lat pulls with pause
4 sets

-just coming off a holiday illness, feeling really weak. Also had to train alone, should be back into the full swing of things next week.

dec 21 - holiday training

12in box squat w/ safety squat bar + rev mini
85x10
175x5
265x5
355x3
405x1
425x1
445x1
405x3

yolk walk - 50 yards
260x1
430x1
500x2 sets

log press
135x5x2 sets
155x3x2 sets
165x3
185x1

reverse hypers
4 sets

-just decided to mess around on some of the strongman equipment. i loved the yolk walk and believe it will transfer into powerlifting gains.  as per usual, my overhead sucks.
-today i was feeling really sick, and my lower back is still messed up from last dynamic day.  i am beginning to think i should pay a visit to a chiro...cause i cant afford not to deadlift.
-im gonna take a break from training, and enjoy the holidays. i really need a physical and mental break from lifting.

dec 16 - me upper

flat bench - comp grip
barx?
135x10
185x10
225x5
255
275
285 (PR)
300x0, got it up to my sticking point, just barely missed it

2 board w/ pause - comp grip
245x6x4 sets

inverted rows
3 sets

pushdows w/ blue
3 sets

barbell curls
3 sets

dec 15 - me skwats

back skwat
135x6
135x10
225x5
suit bottoms
315x1
405x1
straps up
495
525
545
565

traction
tkes

breaking in my new suit, didnt go all that heavy today. think i tweaked my lower back as i am in a lot of pain. holidays came just in time.

Dec 11 - speed squats/deads

box squats w/ training briefs
135x5
225x3
315x2
375x2
add heavy blues
375x2x6 sets
405
425

3 block
225x5
315x3
405
495
545
585
615 (PR)

Something to think about

May have to rethink how I'm doing my deadlift training...

dec 8 - de "cube" upper

flat bench - comp grip
barx ?
135x10
185x6
225x2
255x2

westside speed bench w/ short monster mini
175x3x9 sets

ultra wide bench
185x6x4 sets

pullups
2 sets

face pulls w/ blue
15x3 sets

pushdowns w/ blue
15x3 sets

dec 7 - me lower

chain suspended good mornings
135x8
225x5
add training briefs
315x2
add green band
315x2
335x2x3 sets
345x1
355x1
365x0 moved it off the chains, thats about it




speed deadlifts
225x1
315x1
add doubled light, 1 band across bar
315x1
365x1x6 sets (10-15sec rest)

leg curls w/ light band
25x2 sets

dec 1 - me upper

flat bench - comp grip

barx ???

135x8

185x5

225x2

255x2

265x2

2 board - pinky's on rings

245

255

265

275

285

255x3

4 board - pinky's on rings

245x6

255x6x3sets

facepulls w/ green band

20x3

pushdowns w/ green band

20x3