Shoulders/Traps...

Shoulder Press - 2z8 @ 95 lbs/6 x 8 @ 75lbs 

*Dynamic Front Lever x2

"The Hip Hugger" - 8x8 @ 15lbs - These light up your rear delts while still hammering the middle delt. 

Cash Out: Super slow HSPU - 54 seconds. 

7-5-3 Wave - Arms...

Fat Bar Cable Curls - 80-90-100/80-100-110 then, 60x15

Rope Push Downs: 120-140-160/130-150-170

LeverEdge Close Grip Bench Press :

200-220-240/220-240-260

DB Curls  -30-35-40/35-40-45

Cash Out: 

Incline Kickbacks  - 3x8 @ 15lbs

V-Chin Ups - 3x8

Chain Chin Ups - 2x5 @ 64lbs

PM - Garage 

Close Grip Football Bar Hammer Curls - 3x8 @ 57lbs

Wide Grip Football Bar Hammer Curls - 3x8 @ 57lbs

90 Degree Isometirc  Curl Hold -  30 seconds @ 36lbs. 2

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

Wide Grip Pull Down - 

150-160-170/160-170-180

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

Then, 15x180lbs

TRX Fly - 3x8 (20lb Vest)

Round-the-World Pull Ups - 2x8 20lb Vest)

Cash Out:

Bear Push Ups - 3x5 (20lb Vest)

Dynamic Front Lever - 3x3 (5lb ankle weights)

Safety Bar Squats...

125x5

145x5

165x5

185x5

205x3

225x3

245x1

Then,

175 x3x5 

*Red Bar is 70lbs

Deadlifts - 4 inch block

135x1

225x1

315x1

405x1

Shoulders/Traps...

Axle Press - 8x8 @ 85lbs 

then, 135x1, 155x1, 165x1, 170x1, 175x1, 182.5lbs - FAIL (would have been a 1.5lb lifetime PR! 

*Dynamic Front Lever x1

The AXLE is no joke! 

Plate Lateral Raises - 3x8 @ 25lbs*

OH Plate Raises - 3x8 @ 25lbs*

*Superset

Cash Out: DB Shrugs - 5x5 @ 100lbs

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Cable Curls - 2x10 @ 50lbs

Push Downs: 110-130-150/130-150-170

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

Axle Curls  - 8x5 then 

Cash Out: 

Incline Kickbacks  - 3x8 @ 12.5

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

Close Grip Pull Down - 140-150-160/150-160-170

LeverEdge Press - 210-225-240/225-240-255

Then, 270x10 & 360x3

TRX Fly - 3x16

Set the Table Row - 30-35-40/35-40-45 

Cash Out:

Dynamic Front Lever - 3x5

Bent-arm Planche 

Overhead Squats...

In honor of Festivus I decided to do some feats of strength.

First time doing overhead squats in forever! 

75x3

95x3

115x3

135x1

155 - Fail (depth)

155x1

185 - Fail (depth) - Very happy with how close I got considering I DON'T overhead squat. 

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

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

*Dynamic Front Lever x1

Scapular Retraction Front Lever Pulls - 5x3

Lean Back Cable Lateral - 3x16 @ 40lbs 

*Plate Lateral Raises - 5x8 @ 25lbs

Incline Seal Rows - 3x16 @ 30lbs

Cash Out: OH Plate Raises - 3x8 @ 25lbs

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 then, Standing High Cable Curls - 2x10 @ 50lbs

Push Downs: 90-110-130/110-130-150

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

Standing KB Curls - 7-5-3 x2 @ 26/35/44

Cash Out: 

Pelican Curls - 5x5

Elbow Levers - 3x8

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

Wide Grip Pull Down - 140-150-160/150-160-170

LeverEdge Press - 195-210-225/210-225-240 then, 270x3, 320x3

Incline DB Bench Press - 

60-70-80/70-89-90 then 100x4

Set the Table Row - 30-35-40/35-40-45 

Cash Out:

Weighted Dynamic Front Lever - 1x2

@ 20lbs then 1x3 @ 8lbs

Safety Bar Squats...

115x5

135x5

155x5 

175x5

195x3

215x3

235x3

255 - FAIL (depth)

255x1 - pumped! 

First time I have ever done there. That bar is freaking HARD! 

 "Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira

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

Standing Cable Shoulder Press - 

50-60-70/60-70-80 

then, 50x3x10

Lean Back Cable Lateral - 

35-45-55/45-55-65

Incline Seal Rows -

35-40-45/40-45-50

Prime Handle Upright Rows -

130-140-150/140-150-160

Cash Out:

KB Iron Cross - 3x8 @ 26lbs

DB Shrugs - 3x5 @ 125lbs

7-5-3 Wave - Arms...

Double Cable Curls - 50-60-70/60-70-80 

Triceps Push Downs: 80-100-120/100-120-140

Vertical Close Grip Bench Press :

180-195-210/195-210-225 then, 150x10

KB Curls - 7-5-3 x2 @ 26/35/53

Cash Out: 

Pelican Curls - 5x5

Triceps Push Ups - 5x5

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

Wide Grip Pull Down - 130-140-150/140-150-160

Vertical Guillotine Press - 180-195-210/195-210-225

Incline DB Bench Press - 

60-70-80/70-89-90

One-arm DB Row - 90-95-100/95-100-105 then, 125x3

Cash Out:

TRX Fly - 3x8 @ 40lbs

Weighted Dynamic Front Lever - 3x3 with 8lb ball 

Trap Bar DL - High Bar & Yoke Carries...

Trap Bar DL - High Bar:

150x5

240x5

330x5

420x3

470x1

520 - Fail

Then, 10x3 @ 330lbs

Yoke Carries 

10x20M @ 185lbs

Gironda 8x8- Shoulders & Traps...

Lean-away Lateral Raise – 20lbs*

Cable Bent-over Laterals - 20lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 4x8 @ 40lbs

Cable Rope Upright Row - 4x8 @ 100lbs

*Superset 

*Front Lever in between sets 

Cash Out:  

Seated KB Arnold Press/Iron Cross Combo - 5x5 @ 26lbs

Overhead Plate Raise - 3x8 @ 35lbs

Gironda 8x8 - Back/Triceps...

V-handle Pulldowns - 8x8 @ 130lbs

Strait Arm Pulldown -  8x8 @ 120lbs

Bird Pull Ups - 3x5

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 190lbs

*Superset

Cash Out: 

1/2 Rep LeverEdge Reverse BP - 3x5 @ 230lbs

Tucked Elbows Pike HSPUs - 3x5

Gironda 8x8 - Chest/Biceps...

Reverse LeverEdge Bench Press - 180lbs*

Incline DB Press - 60lbs*

*Superset

Incline KB Fly - 3x8 @ 44lbs*

Standing High Cable Curl - 50lbs*

Standing KB Curls - 26lbs*

*Superset

Cash Out: 

Pelican Curls - 3x8

Bear Push Ups - 3x8

Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx

Trap Bar Deadlift...

Max Reps @ 315lbs - Got 21 reps @ 2x my body weight! 

Then,

3x15 @ 155lbs

Gironda 8x8 - Shoulders/Traps...

Hang Clean & Press/Upright Row Combo - 8x8 @ 45lbs

Monkey Shrug - 8x8 @ 35lbs

*Superset

Kettlebell Arnold Press/Iron Cross Combo -

3x3 @ 53lbs

Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Plate Sweeps - 4x25 @ 15lbs

*Superset

Cash Out: Overhead Plate Raise - 1x50

Gironda 8x8 - Back/Triceps...

AM:

Seal Rows - 53lbs

Front Lever Pulls - 8x4

*Superset

Front Lever Hold - 19 seconds

1/2 Rep Reverse BP - 115lbs

KB Triceps Extensions - 53lsb

*Superset: 

Cash Out:

Headbanger Pull Ups - 2x8

PM: Wide Grip C2B Pull Ups - 2x5

Yoke Carries..

50x10M  @ 185lbs

Gironda 8x8 - Chest/Biceps...

Reverse DB Press - 35lbs*

Incline DB Press - 55lbs*

*Superset

Incline KB Fly - 3x8 @ 35lbs

Standing High Cable Curl - 50lbs*

Seated Double KB Curls - 26lbs*

*Superset

Cash Out: 

Pelican Curls - 3x8

Smith Machine Planche Push Ups - 5x5

LeverEdge Deadlift...

200x5

290x5

380x5

470x5

560x3

610x1

620x1

630x1

640x1

650x1 - Pumped! 40lb PR!

I weighed 153lbs today. 

“Stressed? Overwhelmed? Take it out on the iron. There's a special kind of "spiritual cleansing" that occurs during intense sets. Seek it out”. - Dave Tate

Gironda 8x8 - Shoulders/Traps...

Kettlebell Arnold Press/Iron Cross Combo -

8x8 @ 35lbs*

Kettlebell Uptight Row - 8x8 @ 53lbs*

*Superset

Seated Bent-over Lateral Raises - 4x8 @ 35lbs

Monkey Shrug - 4x8 @ 53lbs

*Superset

Cash Out: Kettlebell Shrugs - 5x5 @ 150lbs

Gironda 8x8 - Back/Triceps...

AM:

Football Bar Seal Rows - 8x8 - 78lbs*

Gorilla Rows - 8x8 @ 53lbs*

*Superset

Kettlebell Triceps Extension - 4x8 @ 35lbs*

(4 reps - 10 second isometric hold - 4 reps)

Front Lever - 4 x 5 seconds*

Cash Out:

Close Grip Football Bar BP - 3x5 @ 128lbs

One-Arm Gorilla Row -3x5 @ 97lbs

Hand Switch Pull Ups - 2x4 

PM:

Banded Gironda Rows - 8x8

Banded Triceps Pushdowns - 8x8

Banded Strait Arm Pushdown - 8x8 

Banded Triceps Extension - 8x8  

Gironda 8x8 - Chest/Biceps...

Football Bar Beach Press - 8x8 @ 148lbs*

KB Reverse Press - 8x8 @ 35lbs*

*Superset

Headbanger Chin Ups - 8x8*

Two-hand KB Curls - 8x8 @ 53lbs*

*Superset

Cash Out: Pegboard x 10

Trap Bar Deadlift (low bar)

AM: 25x2 @ 315lbs

PM: Max reps @ 315 - 11 reps. Grip was main factor. 

Shoulders & Traps..

LeverEdge Press - 4x8 @ 80lbs*

Neutral-Grip Sternum Chin-Up - 4x8*

*Superset

Neutral-Grip Sternum Ceehin-Up

If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.

Lying Reverse Seal Swings - 4x8 @ 25lbs*

Seated Snatches - 4x8 @ 25lbs*

*Superset

*Dynamic Front Lever X 3 in between sets

Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.

The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.

If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation 

Cash Out: 

Narrow V-Handle Overjead Press - 3x8 @ 60lbs

Lateral Plate Raise - 4x8 @ 25lbs

Overhead Plate Raise - 4x8 @ 25lbs

*Superset

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Strait Arm Pulldowns - 8x8

* Superset

Roof Dynamic Front Lever - 5x5

"Turkey Day"...

Chest/Biceps

5 Rounds of: 

30 Kettlebell Floor Press (35)

30 Two-handed Kettlebell Curl (35)

Cash Out: Kettlebell Hammer Curls - 3x8 @ 35lbs

500 Russian Kettlebell Swings...

@ 35 lbs in sets of 20 & 10. 

Kettlebells - Shoulders/Traps...

Arnold KB Press - 4x8 @ 35lbs

Single KB Upright Row - 4x8 @ 35lbs

*Superset

Monkey Shrugs - 4x8 @ 35lbs

Lawnmower Pulls - 4x8 @ 35lbs

*Superset

Cash Out:

Kettlebell Iron Cross - 5x8 @ 35lbs

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

TRX Strait Arm Pulldown - 4x16

Back/Triceps...

Roof Dynamic Front Lever - 15x5 - 75 reps. *These smoke your back and triceps 

One-Arm Kettlebell High Pull - 3x8 @ 35lbs

Kettlebell Triceps Extensions - 3x8 @ 35lbs

*Superset

Gironda 8x8 (TRX) - Chest/Biceps...

TRX Push Up

TRX Fly 

*Superset

TRX Curl - 4x8 

TRX Pelican Curl - 4x8 

*Superset 

Cash Out: 

Kettlebell Push Ups - 3x8

Kettlebell Hammer Curls - 3x8 @ 35lbs

Skier Swings - 20 sets of 10 @ 35lbs

Did some Skier Swings today. I liked them better than traditional Double Swings. I feel like you can heavier and need to use your upper back and rear delts to stabilize yourself at the top of the movement. All while working your hamstrings! 

—————————————————————------

“The weights move faster to achieve movement, which helps develop tremendous hip, glute, and hamstring strength.”

The move also homes in on the upper body. Since each arm maintains a weight—rather than controlling the same one—muscles in the shoulders, chest, and upper back contend with momentum on both sides, forcing them to make small adjustments to stay in sync”. - Men’s Journal 

Gironda TRX - Shoulders/Traps...

TRX Rear Lateral Face Pull - 8x8

TRX Rear Fly 8x8

*Superset

TRX Overhead Raises - 8x8

—————————————————————

Cash Out: MAX Chest Facing Wall HSPUs - 20. 

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Extensions - 8x8

* Superset

Kettlebell Lying Extensions - 4x8 @ 35lbs

Kettlebell Rows - 4x8 @ 35lbs

*Superset

Cash Out: Roof Dynamic Front Lever ——————————————————————————————————

“By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts. 

It’s one of the top bodyweight exercises for a good reason! It’s the ultimate display of straight-arm pulling prowess, challenging your body to such an extreme skill!

Holding your entire body face up, straight, and outstretched gives you all the strength you need for your lats, arms, delts, chest and abs". - Bodyweight Training Arena 

——————————————————————————————————

Gironda 8x8 - Chest/Biceps...

Cable Fly - 50lbs*

Incline DB Press - 50lbs*

*Superset

Incline KB Fly - 3x8 @ 26lbs

High Cable Curl - 40lbs*

Seated Double KB Curls - 26lbs*

*Superset

Cash Out: Pelican Curls - 10x5

Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength. There are two ways of approaching this exercise. The first method, and usually best if you are new to this exercise, is to use long 6-8 second eccentrics, to break that muscle fiber down and strengthen it in it’s lengthening phase. The second option is to perform the exercise with a concentric and eccentric, as you would with any other exercise. This one can be a bit awkward in terms of form if you have never done it before". - Bodyweighttribe.com

LeverEdge Deadlifts....

180x5

270x5

360x5

450x5 

540x3

610x1x3 - Pumped! I weighed 152lbs today. That's 4x my body weight! 

Cash Out: Yoke Walk - 10x30M @ 185lbs