METAL

Bench Day (Raw)

warm up Bench  bar 2 x 5 95 2 x 5 135 2 x 5 155 x 4 165 x 3 185 x 2 205 x 1 210 x 2 Close grip bench w/ band 3 x 12 Assistants single arm rope push down 3 x 12ea. Scull crushers 3 x 10 yates row 3 Read More »

Front Squat and Sumo pull

Warm up Front Squat  bar x 5 95 x 5 135 2 x 5 185 2 x 5 205 x 5 135 x 15 Sumo Pull off 3″ mat 135 x 5 225 x 3 315 2 x 3 365 2 x 3 405 3 x 2 425 x 2 455 2 x 1   Read More »

ME upper

warm up Bench- 2 bd with 70lbs chains bar + 70lbs chains 2 x 5 95lbs + 70 chains x 3 135lbs + 70 chains x 2 155lbs + 120 chains x 1 shirt- 225 + 70 chains x 3 275 + 70 chains x 2 315 + 70 chains 6  x 2 1.5 bd–> 335 + 70 chains x 1 Assistants Read More »

ME lower

warm up Box squat– straight bar + 120 chains bar + 120 chains x 5 115 + 120 chains x 3 briefs–> 245 + 120 chains x 3 295 + 120 chains x 3 315 + 120 chains x 2 335 + 120 chains x 2 355 + 120 chains x 2 365 + 120 chains x 1 385 + 120 chains x 1 Read More »

Bench day

warm up Bench Press- Pause bar 2 x 5 95 2 x 5 135 2 x 5 165 2 x 5 175 2 x 5 185 2 x 5 Incline close grip Press 115 4 x 5 assistants rolling DB jm press 4 x 10 fat bar push down 3 x 15 banded lat pull Read More »

Lower body- Volume

Warm up- core Hatfield Squat– SSB bar x 5 155lbs 2 x 8 205lbs 2 x 6 245lbs x 6 275lbs 2 x 6 295lbs 2 x 6 315lbs x 6 Deficit Deadlift  135lbs x 5 225lbs 2 x 5 275lbs 2 x 5 315lbs 2 x 4 365lbs 2 x 4 *beltless* 385lb x Read More »

Deadlift Day

warm up High box squat 135 x 5 225 x 5 315 2 x 3 365 x 3 405 2 x 3 455 3 x 3 Sumo Deadlift off 3″ mats 155 x 5 245 x 3 335 x 3 385 x 2 425 3 x 2 445 x 1 465 x 1 475 x Read More »

Upper body- volume

warm up Bench Press bar 2 x 5 95 2 x 5 135 x 5 165 2 x 6 175 2 x 6 185 2 x 6 200 x 5 Banded pin press 3 x 5 Assistants straight arm push down 3 x 15 snatch grip bent over row 3 x 10 DB front raises Read More »

ME lower- Briefs & 1 chain

Warm up- Squat- briefs + 40lbs chain bar + 40lbs chains 2 x 5 155lbs + 40lbs chains 2 x 3 245lbs  + 40lbs chains x 3 295lbs + 40lbs chains x 3 325 + 40lbs chains 3 x 3 365 + 40lbs chains 4 x 2 405 + 40lbs chains x 2 435 + 40lbs chains x 1 Deadlift– Conventional deficit Read More »

Bench in shirt

warm up Bench Press- shirt against 100lbs bands to 1.5 board bar 2 x 5 95 x 5 135 x 5 165 x 3 185 x 2 Shirt– 225 + 100lbs band x 3 275 + 100lbs band x 3 295 + 100lbs band 5 x 2 315+ 100lbs band x 2 Assistants tricep push downs w/ Read More »