9-7-5 Wave - Shoulders/Traps...

DB Bent-Over Laterals - 25-30-35/30-35-40

Seal Rows - 30-35-40/35-40-45

Cable Upright Rows - 120-130-140/130-140-150

Finished with: 

The Multi-Press Complex

This complex is made up of 6 different presses. We go from the weakest to the strongest, a concept known as mechanical drop sets. The goal is to do 5 reps for each exercise, but don't freak out if you only get 3 or even fewer near the end. The exercises, done without any rest, are:

A. Seated Muscle Snatch or Barbell Cuban Press

B. Behind the Neck Press, Snatch Grip (seated)

C. Behind the Neck Press, Clean Grip (seated)

D. Savickas Press (military press seated on the floor with extended legs and no back support)

E. Bradford Press (standing)

F. Push Press (standing)

All at 45lb bar 

Did 3 sets of this complex with about 90 seconds of rest between sets.

9-7-5 Wave - Arms...

EZ Barbell Curls - 70-80-90/80-90-100

Dips - 50-65-80/65-80-100 then, 135x6 TWO REP PR! 

Rotational DB Curls - 35-40-45/40-45-50

Neutral LeverEdge Close Grip Bench Press - 

190-210-230/210-230-250

Cash Out: 

Super Slow Chin Up - 45 seconds (Down & Up!)

9-7-5 Wave - Back & Chest...

Strict Pull Up - 20-30-40/25-35-45 (8)

LeverEdge Press - 210-225-240/225-235-250

Incline DB Bench Press - 40-50-60/50-60-70

Negative Pull Up - 45 seconds 

I finished my back and chest workout with a super slow negative pull-up lasting 45 seconds. Super difficult. I was shaking the whole time. 

Quasi-Isometric Training

This is what it’s called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.

It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

Legs...

Snatch Grip Deadlift - 300x3

Overhead Plate Lunge - 100lbs x 4 steps

Chain Lunges - 32lb Chain - 100 steps

9-7-5 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 

180-190-200/190-200-210

DB Bent-Over Laterals - 25-30-35/30-35-40

Seal Rows - 30-35-40/35-40-45

Cable Upright Rows - 120-130-140/130-140-150

Finish with: 

The 6-Way Delt Raise 15x6x3

This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

You won't need much weight for this one. We're going for time under tension and burn.

Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles.

9-7-5 Wave - Arms...

Barbell Curls - 65-75-85/75-85-95

Dips - 45-60-75/60-75-90 then, 135x4

Rotational DB Curls - 35-40-45/40-45-50

Neutral LeverEdge Close Grip Bench Press - 

180-200-220/200-220-240

Cash Out: 

Fat BarChin Ups - 10 reps @ 32lb chains 

9-7-5 Wave - Back & Chest...

Strict Pull Up - 15-25-35/20-30-40

LeverEdge Press - 200lbs-215lbs-230lbs/215lbs-230lbs-245lbs-

Incline DB Bench Press - 35lbs-45lbs-55lbs/45lbs-55lbs-70lbs

Dumbbell Row -60lb-70lbs-80lbs/70lbs-80lbs-90lbs

Cash Out: Strict Fat Bar C2B Pull UPS - 12 reps 

Trap Bar Deadlifts - Singles....

Just found out that the Rogue Trap Bar weighs 60lbs not 45lbs. Which means a few weeks back I pulled 530lbs at 155lb body weight! 

Trap Bar Deadlifts - High Bar 

330lbs x 1

340lbs x 1

350lbs x 1

360lbs x 1

370lbs x 1

380lbs x 1

390lbs x 1

400lbs x 1

410lbs x 1

420lbs x 1

430lbs x 1

440lbs x 1

450lbs x 1

460lbs x 1

470lbs x 1

480lbs x 1

490lbs x 1

500lbs x 1

510lbs x 1

520lbs x 1

530lbs x 1 - !!!

(I thought this was 505lbs at the time. Bad math for the win!) #trapbardeadlift #kettlebellrob 

7-5-3 Wave - Shoulders/Traps...

DB Bent-Over Laterals - 25-30-35/30-35-40

Seal Rows - 30-35-40/35-40-45

Rear Delt Fly Machine - 135-150-165/150-165-180

Finish with 4x8 of: Overhead Plate Raises @ 45lbs & 4x8 of Plate Shrugs @ 90lbs each 

Arms - 10x10...

Rotational DB Curls - 25lbs

Dips - body weight 

Chest & Back - 10x10...

Strict Pull Ups

Incline DB Press - 45lbs

Finish with: Gironda Dips - 3x8

Trap Bar Farmers Walks...

275lbs

7-5-3 Wave - Arms...

EZ Barbell Curls - 90-100-110/100-110-120 then, 120lbs x 5  

Dips - 70-90-115/90-115-145(2) then, 135lbs x 5 (FAILED @ 180lbs x 1). 

Rotational DB Curls - 35-40-45/40-45-50

Neutral LeverEdge Close Grip Bench Press - 

200-230-250/230-250-270

Cash Out: 

Fat Bar Chin Ups - 15 reps  

Close Grip BP - max reps @ 185lbs - 9 reps

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 230-240-250/240-250-260

DB Bent-Over Laterals - 30-35-40/35-40-45

Seal Rows - 40-45-50/45-50-55

Cable Upright Rows - 140-150-160/150-160-170

Finish with 4x8 of: Overhead Plate Raises - 35lbs

7-5-3 Wave - Back & Chest...

Strict Pull Up - 37.5lbs-50lbs-70lbs/50lbs-70lbs-82.5lbs then, ONE HUNDRED POUNDS x 2! 

Incline DB Bench Press - 65lbs-75lbs-85lbs/75lbs-85lbs-95lbs then, 100x5

LeverEdge Press - 250lbs-270lbs-290lbs/270lbs-290lbs-310lbs then, THREE reps @ 400lbs

Dumbbell Row - 90lbs-100lbs-110lbs/100lbs-110lbs-120lbs

Finished with: 225lbs barbell bench for 5 reps! 

Deadlifts -20 Rep Max & Snatch Grip..

20 Rep Deadlift - 325lbs - 5lb PR! 

Snatch Grip DL (7-5-3): 245-265-285 then, 315x1, 365x1, 405x1 (40lb PR!) 

Finally, I tried pulling 475lbs conventional - Failed TWICE! All good 

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115bs

Dips - 60lbs-80lbs-100lbs/80lbs-100lbs-140lbs then 170x1 (TEN pound PR for one rep!)

Rotational DB Curls - 25-30-35/30-35-40

Neutral LeverEdge Close Grip Bench Press - 

190-220-240/220-240-260

Cash Out: 

15 chin-ups @ 25lbs then 10 @ body weight 

Close Grip BP - Max Reps @ 135lbs

7-5-3 Wave - Shoulders/Traps...

LeverEdge Shoulder Press - 210-220-230/220-230-240 then, got 270lbs for SIX reps! 

DB Bent-Over Laterals - 30-35-40/35-40-45

Seal Rows - 35-40-45/40-45-50

Cable Upright Rows - 140-150-160/150-160-170

Finish with superset of 4x8

DB Shrugs @ 125lbs 

Overhead Cable Raises - 40lbs 

7-5-3 Wave - Back & Chest...

Strict Pull Up - 35lbs-47.5lbs-67.5lbs/47.5lbs-67.5lbs-80lbs (Got FOUR reps @ 80lbs) 

Incline DB Bench Press - 60lbs-70lbs-80lbs/70lbs-80lbs-90lbs

LeverEdge Press - 240lbs-260lbs-280lbs/260lbs-280lbs-300lbs then, FIVE reps & 360lbs

Dumbbell Row -85lbs-95lbs-105lbs/95lbs-105lbs-115lbs 

Finished with: max rep of:1/2 rep strict pull-ups (keep constant tension on muscles)  - got 23.