MON. APRIL 12
Speed Floor Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)

Standing Barbell Press in the power rack
135, 145, 155, 185, 215 x 5

Smith machine Shrugs:
2, 3, 4, 5, 6 plates a side x 5

Smith machine Row (palms up)
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 10 lbs. a side x 5


1 Arm HAMMER STRENGTH style Row:
135, 165, 180, 200, 230 lbs. x 5

Lateral Raises 3 x 10 70's lbs.
Rear Delt Raises 3 x 10 60's lbs.
Dumbbell Front Raises 3 x 10 40's lbs.

1 Arm Cable Pressdowns 1 x 12, 10, 8 (100, 110, 120 lbs.)
1 Arm Cable Curls 1 x 12, 10, 8 (100, 110, 120 lbs.)



TUES. APRIL 13TH JUIJITSU

WED. APRIL 14TH
Clean & Press 135, 145, 155, 175, 185 x 5

Stiff Legged Deadlift off smith machine:
1, 2, 3, 4 plates a side x 5
4 45 lbs. plates and 15 lbs. a side x 5
(Didn't like these.)


Speed Squats w/chains 50% 1RM 8 X 2
(30 sec. between sets)

Zercher Squats 225, 245, 275, 295, 315 x 5
Cable Pull Thru's 1 x 100 50 lbs.

THURS. APRIL 15TH JUIJITSU

FRI. APRIL 16TH
Speed Bench Press w/chains 50% 1RM 8 X 3
(30 sec. between sets)

Close Grip Bench Press:
1 x 12, 10, 8 (195, 215, 225)

Apollon Axle thick bar Curl:
1 x 12, 10, 8 (120, 130, 140)

Farmers Walk bars Shrugs:
120, 130, 140, 170, 180 lbs. a side x 5

1 Arm Dumbbell Row:
100, 120, 150, 170, 200 lbs. x 5

Seated Military Press in the power rack
135, 145, 155, 185, 215 x 5

1 Arm Side Raise
1 Arm Front Raise
1 Arm Rear Delt Raise
using Purple JUMPSTRETCH mini band
1 x 30 each and each side
(Tried something different here thanks to elitefts.com A good way to finish the shoulders.)