Ben Chapman

#7 in Commitment

71 of 126 workouts attended this off-season

#4 in Push Ups

10,445 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 325
3/15/2018		 #6 on the team
#1. John Levenson 405 		345
8/13/2018		 #6 on the team
#1. Chidi Nna 445 		405
Barbell Bench Press 185
3/15/2018		 #12 on the team
#1. Chidi Nna 265 Matt Noah 265 		198
2/27/2018		 #7 on the team
#1. Chidi Nna 287 		275
Power Clean 175
3/15/2018		 #8 on the team
#1. John Levenson 225 		185
8/13/2018		 #7 on the team
#1. Chidi Nna 231 		200
Pull-Ups - -
#1. Matt Noah 18 		- -
#1. Reece LaChance 25 		10
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22

Barbell Deadlift 5 (3 sets)
max 309 < PR 365 on 9/1

1. 4 @ 275
2. 4 @ 275
3. 5 @ 275

Pause Squat 13 (3 sets)

1. 4 @ 245
2. 5 @ 245
3. 4 @ 265

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Sun 9/23
Mon 9/10

Power Clean 14 (3 sets)
max 174 < PR 185 on 8/13

1. 5 @ 155
2. 4 @ 155
3. 5 @ 155

Single Arm Dumbbell Bench Press 28 (3 sets)
70

1. 5 @ 70
2. 5 @ 70
3. 4 @ 70

Chest Supported Neutral Grip Row 24 (3 sets)
max 40 < PR 70 on 8/22

1. 8 @ 40
2. 8 @ 40
3. 8 @ 40

Stability Ball Push-ups 6 (2 sets)

1. 3 @ 0
2. 3 @ 0

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 5/21

1. 12 @ 14
2. 12 @ 14
3. 12 @ 14

Tue 9/11
Wed 9/12
Thu 9/13
Fri 9/14
Sat 9/15
Sun 9/16
Mon 9/3
Tue 9/4
Wed 9/5
Thu 9/6
Fri 9/7
Sat 9/8

Barbell Deadlift 9 (3 sets)
max 344 < PR 365 on 9/1

1. 4 @ 315
2. 3 @ 315
3. 2 @ 315

Pause Squat 11 (3 sets)

1. 5 @ 245
2. 3 @ 245
3. 3 @ 245

Box Jumps 36 (3 sets)
12

1. 12 @ 0
2. 12 @ 0
3. 12 @ 0

Sun 9/9
Mon 8/27
Tue 8/28

Pause Squat 3 (5 sets)

1. 5 @ 225
2. 5 @ 245
3. 5 @ 245
4. 5 @ 255
5. 3 @ 255

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Single Arm Dumbbell Bench Press 44 (5 sets)
70

1. 5 @ 60
2. 5 @ 65
3. 5 @ 70
4. 4 @ 70
5. 3 @ 70

Stability Ball Push-ups 3 (2 sets)

1. 3 @ 0
2. 3 @ 0

Medicine Ball Slams 12 (3 sets)
max 12 < PR 30 on 5/21

1. 12 @ 16

Dumbbell Snatch 46 (5 sets)
New PR 60!

1. 5 @ 45
2. 5 @ 60
3. 5 @ 60
4. 4 @ 60
5. 4 @ 60

Terrible Twenty Leg Plyometrics

Wed 8/29
Thu 8/30
Fri 8/31
Sat 9/1

Barbell Deadlift 8 (3 sets)
New PR 365!

1. 4 @ 295
2. 3 @ 315
3. 1 @ 365

Pause Squat 5 (3 sets)

1. 5 @ 225
2. 5 @ 245

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Box Jumps 36 (3 sets)

1. 12 @ 0
2. 12 @ 0
3. 12 @ 0

Sun 9/2
Mon 8/20

Barbell Deadlift 10 (3 sets)
344

1. 4 @ 315
2. 3 @ 315
3. 3 @ 315

Pause Squat 15 (3 sets)

1. 5 @ 205
2. 5 @ 205
3. 5 @ 185

Single Leg Bench Squat 16 (3 sets)

1. 8 @ 0
2. 8 @ 0
3. 8 @ 0

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 174 < PR 185 on 8/13

1. 5 @ 135
2. 5 @ 155
3. 5 @ 155

Single Arm Dumbbell Bench Press 28 (3 sets)
New PR 70!

1. 5 @ 60
2. 5 @ 70
3. 4 @ 70

Stability Ball Push-ups 7 (2 sets)

1. 4 @ 0
2. 3 @ 0

Chest Supported Neutral Grip Row 17 (3 sets)
New PR 70!

1. 4 @ 70
2. 6 @ 65
3. 7 @ 65

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 5/21

1. 12 @ 16
2. 12 @ 16
3. 12 @ 16

Thu 8/23
Fri 8/24
Sat 8/25
Sun 8/26
Mon 8/13

Barbell Back Squat 1

Power Clean 1

Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6

Power Clean 1 (5 sets)
max 164 < PR 180 on 7/2

1. 5 @ 135
2. 3 @ 155
3. 3 @ 155
4. 2 @ 155
5. 1 @ 155

Horizontal Banded Dumbbell Press 40 (4 sets)
New PR 62!

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55

Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30

Power Clean 12 (5 sets)
max 159 < PR 180 on 7/2

1. 3 @ 135
2. 5 @ 135
3. 2 @ 155
4. 1 @ 155
5. 1 @ 155

Barbell Back Squat 10 (3 sets)
max 309 < PR 325 on 1/18

1. 5 @ 275
2. 3 @ 275
3. 2 @ 275

Tue 7/31
Wed 8/1

Barbell Deadlift 18 (4 sets)
New PR 344!

1. 6 @ 225
2. 5 @ 275
3. 4 @ 275
4. 3 @ 325

Dumbbell Alternating Incline Bench 56 (5 sets)

1. 8 @ 50
2. 6 @ 55
3. 6 @ 55
4. 5 @ 55
5. 3 @ 55

Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23

Power Clean 16 (5 sets)
max 159 < PR 180 on 7/2

1. 5 @ 135
2. 5 @ 135
3. 2 @ 155
4. 2 @ 155
5. 2 @ 155

Barbell Back Squat 12 (3 sets)
max 309 < PR 325 on 1/18

1. 4 @ 275
2. 3 @ 275
3. 5 @ 275

Tue 7/24
Wed 7/25
Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16

Power Clean 21 (5 sets)
max 168 < PR 180 on 7/2

1. 8 @ 135
2. 6 @ 135
3. 3 @ 155
4. 3 @ 155
5. 1 @ 155

Tue 7/17
Wed 7/18

Dumbbell Snatch 62 (5 sets)

1. 6 @ 45
2. 6 @ 50
3. 7 @ 55
4. 7 @ 55
5. 5 @ 55

Barbell Hip Thrusts 5 (4 sets)

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135

Barbell Sumo Deadlift 24 (4 sets)

1. 5 @ 225
2. 8 @ 245
3. 6 @ 245
4. 5 @ 245

Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9
Tue 7/10
Wed 7/11
Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2

Power Clean 26 (5 sets)
New PR 180!

1. 10 @ 135
2. 5 @ 145
3. 4 @ 155
4. 4 @ 155
5. 3 @ 155

Barbell Back Squat 3 (3 sets)
max 291 < PR 325 on 1/18

1. 8 @ 225
2. 4 @ 265
3. 3 @ 275

Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Power Clean 21 (5 sets)
max 164 < PR 175 on 6/11

1. 8 @ 115
2. 6 @ 135
3. 3 @ 155
4. 3 @ 155
5. 1 @ 155

Horizontal Banded Dumbbell Press 21 (4 sets)

1. 8 @ 40
2. 6 @ 40
3. 4 @ 40
4. 3 @ 40

Tue 6/26
Wed 6/27
Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18

Barbell Back Squat 6 (5 sets)
max 294 < PR 325 on 1/18

1. 8 @ 200
2. 6 @ 230
3. 4 @ 265
4. 7 @ 245
5. 6 @ 245

Power Clean

Tue 6/19
Wed 6/20

Barbell Deadlift 15 (5 sets)
max 283 < PR 298 on 5/9

1. 6 @ 225
2. 4 @ 255
3. 2 @ 275
4. 2 @ 275
5. 1 @ 275

Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11

Power Clean 1 (4 sets)
New PR 175!

1. 4 @ 140
2. 3 @ 150
3. 2 @ 160
4. 1 @ 175

Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15
Sat 6/16
Sun 6/17
Mon 6/4

Barbell Back Squat 1 (4 sets)
max 303 < PR 325 on 1/18

1. 4 @ 255
2. 3 @ 275
3. 2 @ 295
4. 1 @ 295

Tue 6/5
Wed 6/6
Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28

Power Clean 1 (4 sets)
max 170 < PR 174 on 4/6

1. 4 @ 145
2. 3 @ 155
3. 2 @ 165
4. 1 @ 165

Tue 5/29
Wed 5/30
Thu 5/31
Fri 6/1
Sat 6/2
Sun 6/3
Mon 5/21

Barbell Back Squat 1 (4 sets)
max 295 < PR 325 on 1/18

1. 4 @ 260
2. 3 @ 275
3. 0 @ 295
4. 1 @ 295

Power Clean 10 (4 sets)
max 170 < PR 174 on 4/6

1. 4 @ 145
2. 3 @ 155
3. 2 @ 165
4. 1 @ 170

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 16
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Horizontal Pulls 6 (3 sets)
max 6 < PR 10 on 4/16

1. 6 @

Tue 5/22
Wed 5/23

Barbell Back Squat 1 (4 sets)
max 310 < PR 325 on 1/18

1. 4 @ 265
2. 3 @ 280
3. 2 @ 300
4. 1 @ 310

Barbell Bench Press 11 (4 sets)
max 180 < PR 198 on 2/27

1. 4 @ 150
2. 3 @ 155
3. 2 @ 165
4. 2 @ 175

Single Arm Kettlebell Squat Press 20 (5 sets)
47

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35
4. 10 @ 35
5. 10 @ 35

Chest Supported Neutral Grip Row 5 (5 sets)
62

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14

Power Clean 2 (4 sets)
max 170 < PR 174 on 4/6

1. 4 @ 140
2. 3 @ 150
3. 2 @ 155
4. 2 @ 165

Barbell Back Squat 17 (4 sets)
max 298 < PR 325 on 1/18

1. 4 @ 260
2. 3 @ 275
3. 5 @ 245
4. 5 @ 265

Prowler Shoves 5 (3 sets)
max 152 < PR 180 on 3/19

1. 5 @ 135

HIIT Circuit 1

Tue 5/15
Wed 5/16

Single Arm Kettlebell Squat Press 100 (5 sets)
47

1. 10 @ 30
2. 10 @ 30
3. 10 @ 35
4. 10 @ 35
5. 10 @ 35

Barbell Back Squat 1 (4 sets)
max 310 < PR 325 on 1/18

1. 4 @ 260
2. 3 @ 275
3. 2 @ 295
4. 1 @ 310

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 62!

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Thu 5/17
Fri 5/18
Sat 5/19
Sun 5/20
Mon 5/7

Power Clean 15 (5 sets)
max 169 < PR 174 on 4/6

1. 4 @ 155
2. 4 @ 155
3. 3 @ 155
4. 3 @ 155
5. 1 @ 155

Box Squat

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 14
2. 30 @ 14
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Dumbbell Alternating Incline Bench 8 (5 sets)

1. 5 @ 55
2. 4 @ 50
3. 4 @ 50
4. 4 @ 50
5. 5 @ 50

Tue 5/8
Wed 5/9

Barbell Deadlift 23 (5 sets)
298

1. 8 @ 225
2. 5 @ 245
3. 5 @ 265
4. 3 @ 275
5. 2 @ 285

Bulgarian Split Squat 50 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 5 @ 35

Clean Pull 3 (5 sets)
New PR 197!

1. 5 @ 175
2. 5 @ 155
3. 3 @ 175
4. 3 @ 175
5. 5 @ 175

Chest Supported Neutral Grip Row 5 (5 sets)
56

1. 5 @ 50

Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30

Power Clean 11 (5 sets)
max 164 < PR 174 on 4/6

1. 3 @ 155
2. 3 @ 155
3. 2 @ 155
4. 2 @ 155
5. 1 @ 155

Box Squat 4 (5 sets)
New PR 276!

1. 5 @ 245
2. 5 @ 245
3. 5 @ 245
4. 0 @ 245
5. 4 @ 245

Single Arm Kettlebell Squat Press 16 (5 sets)

1. 10 @ 30
2. 10 @ 35
3. 10 @ 35
4. 10 @ 35
5. 8 @ 35

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 16
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Dirty Dozen Plyometrics

Dumbbell Alternating Incline Bench 60 (5 sets)

1. 10 @ 40
2. 5 @ 45
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Horizontal Pulls 5 (3 sets)
max 5 < PR 10 on 4/16

1. 5 @
2. 4 @
3. 5 @

Tue 5/1
Wed 5/2

Barbell Deadlift 3 (5 sets)
New PR 298!

1. 5 @ 245
2. 5 @ 245
3. 4 @ 265
4. 5 @ 265
5. 3 @ 275

Bulgarian Split Squat 6 (5 sets)

1. 5 @ 30
2. 5 @ 30
3. 4 @ 30
4. 3 @ 30
5. 3 @ 30

Clean Pull 2 (5 sets)
196

1. 3 @ 185
2. 3 @ 185
3. 3 @ 185
4. 2 @ 185
5. 2 @ 185

Chest Supported Neutral Grip Row 5 (5 sets)
56

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50

Leg Plyometrics

Thu 5/3
Fri 5/4

Barbell Back Squat 28 (5 sets)
max 309 < PR 325 on 1/18

1. 8 @ 225
2. 5 @ 245
3. 5 @ 265
4. 5 @ 265
5. 5 @ 275

Barbell Bench Press 22 (5 sets)
max 185 < PR 198 on 2/27

1. 8 @ 135
2. 5 @ 155
3. 5 @ 155
4. 3 @ 175
5. 1 @ 185

Prowler Push 5 (3 sets)

1. 5 @ 315
2. 5 @ 315
3. 5 @ 315

Sat 5/5
Sun 5/6
Mon 4/23

Power Clean 20 (5 sets)
max 169 < PR 174 on 4/6

1. 8 @ 135
2. 4 @ 155
3. 4 @ 155
4. 2 @ 155
5. 2 @ 155

Box Squat 18 (5 sets)
max 253 < PR 255 on 3/20

1. 5 @ 225
2. 4 @ 225
3. 4 @ 225
4. 3 @ 225
5. 2 @ 225

Medicine Ball Slams 150 (5 sets)

1. 30 @ 16
2. 30 @ 16
3. 30 @ 16
4. 30 @ 16
5. 30 @ 16

Dumbbell Alternating Incline Bench 12 (5 sets)

1. 8 @ 50
2. 6 @ 50
3. 6 @ 50
4. 5 @ 50
5. 5 @ 50

Tue 4/24
Wed 4/25

Barbell Deadlift 23 (5 sets)
New PR 289!

1. 8 @ 225
2. 5 @ 245
3. 4 @ 265
4. 4 @ 265
5. 2 @ 275

Bulgarian Split Squat 10 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40

Clean Pull 1 (5 sets)
New PR 196!

1. 3 @ 185
2. 4 @ 175
3. 3 @ 175
4. 3 @ 175
5. 1 @ 175

Leg Plyometrics

Thu 4/26
Fri 4/27
Sat 4/28
Sun 4/29
Mon 4/16

Horizontal Pulls 9 (3 sets)
New PR 10!

1. 9 @
2. 10 @
3. 9 @

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22
Mon 4/9
Tue 4/10
Wed 4/11
Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2
Tue 4/3
Wed 4/4
Thu 4/5
Fri 4/6

Power Clean 20 (5 sets)
New PR 174!

1. 5 @ 135
2. 5 @ 155
3. 5 @ 155
4. 3 @ 155
5. 2 @ 155

Barbell Bench Press 30 (5 sets)
max 180 < PR 198 on 2/27

1. 10 @ 135
2. 8 @ 145
3. 6 @ 155
4. 3 @ 165
5. 3 @ 165

Sat 4/7
Sun 4/8
Mon 3/26

Push Up 100

Tue 3/27

Push Up 120

Wed 3/28

Push Up 50

Thu 3/29

Push Up

Fri 3/30

Push Up 100

Sat 3/31

Push Up 60

Sun 4/1
Mon 3/19

Push Up 80

Front Split Squat 36 (5 sets)
max 147 < PR 159 on 1/15

1. 4 @ 135
2. 4 @ 135
3. 4 @ 135
4. 3 @ 135
5. 3 @ 135

Overhead Barbell Squat 25 (5 sets)

1. 5 @ 65
2. 5 @ 75
3. 5 @ 85
4. 5 @ 85
5. 5 @ 85

Prowler Shoves 10 (5 sets)

1. 10 @ 135
2. 10 @ 135
3. 10 @ 135
4. 10 @ 135
5. 10 @ 135

Horizontal Pulls 12 (3 sets)
max 5 < PR 8 on 1/18

1. 5 @
2. 4 @
3. 3 @

Tue 3/20

Push Up 120

Box Squat 7 (5 sets)

1. 5 @ 205
2. 5 @ 205
3. 5 @ 205
4. 8 @ 205
5. 7 @ 205

Clean Pull 18 (5 sets)

1. 4 @ 175
2. 4 @ 175
3. 4 @ 175
4. 3 @ 175
5. 3 @ 175

Single Arm Dumbbell Bench Press 10 (5 sets)

1. 5 @ 60
2. 5 @ 60
3. 5 @ 60
4. 5 @ 60
5. 5 @ 60

Wed 3/21

Push Up 30

Thu 3/22

Push Up 120

Kettlebell Swing-Catch-Squat-Press 10 (5 sets)

1. 10 @ 45
2. 10 @ 45
3. 10 @ 45
4. 10 @ 45
5. 10 @ 45

Fri 3/23

Push Up 100

Sat 3/24

Push Up 90

Sun 3/25

Push Up 110

Mon 3/12

Push Up 100

Tue 3/13

Push Up 100

Wed 3/14

Push Up 120

Thu 3/15

Push Up 120

Fri 3/16

Push Up 100

Sat 3/17

Push Up 140

Sun 3/18

Push Up 50

Mon 3/5

Dumbbell Snatch 8 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 4 @ 60

Barbell Back Squat 34 (5 sets)
max 324 < PR 325 on 1/18

1. 12 @ 225
2. 8 @ 245
3. 6 @ 265
4. 5 @ 275
5. 3 @ 285

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)
New PR 56!

1. 5 @ 45
2. 5 @ 45
3. 5 @ 45
4. 5 @ 45
5. 5 @ 50

Tricep Extension Push Up 4 (3 sets)

1. 2 @
2. 1 @
3. 1 @

Horizontal Pulls 11 (3 sets)
max 5 < PR 8 on 1/18

1. 5 @
2. 3 @
3. 3 @

Push Up 180

Tue 3/6

Push Up 240

Wed 3/7

Push Up 220

Thu 3/8

Barbell Back Squat 31 (5 sets)
max 324 < PR 325 on 1/18

1. 12 @ 225
2. 8 @ 245
3. 6 @ 260
4. 2 @ 275
5. 3 @ 275

Barbell Bench Press

Push Up 150

Fri 3/9

Push Up 200

Sat 3/10
Sun 3/11

Push Up 50

Mon 2/26

Push Up 200

Dumbbell Snatch 8 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 4 @ 55
4. 4 @ 55
5. 4 @ 55

Barbell Back Squat 3 (5 sets)
max 300 < PR 325 on 1/18

1. 4 @ 275
2. 3 @ 275
3. 4 @ 275
4. 3 @ 275
5. 3 @ 275

Half Kneeling Dumbbell Shoulder Press 8 (5 sets)
New PR 55!

1. 4 @ 50
2. 4 @ 50
3. 3 @ 50
4. 3 @ 50
5. 4 @ 50

Tue 2/27

Push Up 200

Power Clean 13 (5 sets)
164

1. 3 @ 155
2. 3 @ 155
3. 2 @ 155
4. 3 @ 155
5. 2 @ 155

Barbell Deadlift 5 (5 sets)
max 253 < PR 259 on 1/16

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

Barbell Bench Press 2 (5 sets)
New PR 198!

1. 7 @ 165
2. 3 @ 175
3. 3 @ 175
4. 2 @ 175
5. 2 @ 175

Wed 2/28

Push Up 220

Thu 3/1

Power Clean 3 (5 sets)
164

1. 8 @ 125
2. 6 @ 135
3. 5 @ 145
4. 3 @ 155
5. 3 @ 155

Barbell Back Squat 17 (5 sets)
max 309 < PR 325 on 1/18

1. 5 @ 275
2. 3 @ 275
3. 4 @ 275
4. 3 @ 275
5. 2 @ 275

Barbell Bench Press 3 (5 sets)
max 194 < PR 198 on 2/27

1. 12 @ 135
2. 8 @ 145
3. 6 @ 155
4. 4 @ 165
5. 3 @ 175

Stride Up 80 (4 sets)
10

1. 10 @
2. 10 @
3. 10 @
4. 10 @

Side Lunge with Press 50 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 25

Push Up 260

Fri 3/2

Push Up 225

Sat 3/3

Push Up 200

Sun 3/4

Push Up 220

Mon 2/19

Push Up 200

Barbell Back Squat 3 (5 sets)
max 309 < PR 325 on 1/18

1. 5 @ 275
2. 5 @ 275
3. 4 @ 275
4. 3 @ 275
5. 3 @ 275

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)

1. 5 @ 35
2. 5 @ 40

Tue 2/20

Push Up 220

Power Clean 13 (5 sets)
164

1. 3 @ 155
2. 3 @ 155
3. 3 @ 155
4. 2 @ 155
5. 2 @ 155

Barbell Deadlift 4 (5 sets)
max 253 < PR 259 on 1/16

1. 4 @ 225
2. 5 @ 225
3. 5 @ 225
4. 4 @ 225
5. 4 @ 225

Barbell Bench Press 2 (5 sets)
180

1. 4 @ 165
2. 4 @ 165
3. 3 @ 165
4. 2 @ 165
5. 2 @ 165

Wed 2/21

Push Up 200

Thu 2/22

Push Up 200

Fri 2/23

Push Up 200

Sat 2/24

Push Up 200

Sun 2/25

Push Up 200

Mon 2/12

Push Up 200

Dumbbell Snatch 10 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Barbell Back Squat 4 (5 sets)
max 300 < PR 325 on 1/18

1. 4 @ 275
2. 4 @ 275
3. 4 @ 275
4. 3 @ 275
5. 3 @ 275

Tue 2/13

Push Up 200

Barbell Bench Press 2 (5 sets)

1. 4 @ 165
2. 4 @ 165
3. 4 @ 165
4. 3 @ 165
5. 2 @ 165

Wed 2/14

Push Up 220

Thu 2/15

Push Up 200

Fri 2/16

Push Up 200

Sat 2/17

Push Up 100

Sun 2/18

Push Up 200

Mon 2/5

Power Clean 3 (5 sets)
164

1. 2 @ 155
2. 2 @ 155
3. 3 @ 155
4. 3 @ 155
5. 3 @ 155

Front Split Squat 8 (5 sets)
max 147 < PR 159 on 1/15

1. 4 @ 135
2. 4 @ 135
3. 3 @ 135
4. 3 @ 135
5. 4 @ 115

Dumbbell Floor Press 3 (5 sets)
New PR 74!

1. 3 @ 70
2. 3 @ 70
3. 3 @ 70
4. 3 @ 70
5. 3 @ 70

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Horizontal Pulls 5 (3 sets)
max 5 < PR 8 on 1/18

1. 5 @
2. 5 @
3. 5 @

Push Up 32

Tue 2/6

Push Up 200

Wed 2/7

Push Up 250

Thu 2/8

Power Clean 5 (5 sets)
max 163 < PR 164 on 2/5

1. 5 @ 145
2. 5 @ 145
3. 5 @ 145
4. 5 @ 145
5. 5 @ 145

Barbell Back Squat 3 (5 sets)
max 300 < PR 325 on 1/18

1. 4 @ 275
2. 4 @ 275
3. 3 @ 275
4. 3 @ 275
5. 3 @ 275

Neutral Grip Dumbbell Bench Press 8 (5 sets)

1. 4 @ 65
2. 4 @ 65
3. 5 @ 65
4. 5 @ 65
5. 4 @ 65

Stride Up 80 (4 sets)

1. 10 @
2. 10 @
3. 10 @
4. 10 @

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Side Plank 270 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Reverse Plank 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Horizontal Pulls

Push Up 220

Fri 2/9

Push Up 200

Sat 2/10

Push Up 220

Sun 2/11

Push Up 160

Mon 1/29
Tue 1/30
Wed 1/31

Push Up 100

Thu 2/1

Power Clean 25 (5 sets)
max 163 < PR 164 on 1/15

1. 5 @ 145
2. 5 @ 145
3. 5 @ 145
4. 5 @ 145
5. 5 @ 145

Barbell Back Squat 17 (5 sets)
max 300 < PR 325 on 1/18

1. 4 @ 275
2. 4 @ 275
3. 3 @ 275
4. 3 @ 275
5. 3 @ 275

Neutral Grip Dumbbell Bench Press 44 (5 sets)

1. 4 @ 65
2. 4 @ 65
3. 5 @ 65
4. 5 @ 65
5. 4 @ 65

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Side Plank 270 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Reverse Plank 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Horizontal Pulls 16 (3 sets)
max 6 < PR 8 on 1/18

1. 5 @
2. 5 @
3. 6 @

Push Up 200

Fri 2/2

Push Up 180

Sat 2/3

Push Up 200

Sun 2/4

Push Up 200

Mon 1/22

Push Up 18

Power Clean 18 (5 sets)
max 163 < PR 164 on 1/15

1. 5 @ 145
2. 5 @ 145
3. 3 @ 145
4. 3 @ 145
5. 2 @ 145

Front Split Squat 8 (5 sets)
max 152 < PR 159 on 1/15

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 4 @ 135

Horizontal Pulls 2 (3 sets)
max 7 < PR 8 on 1/18

1. 7 @
2. 4 @
3. 2 @

Tue 1/23
Wed 1/24
Thu 1/25
Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15

Push Up 150

Power Clean 3 (5 sets)
New PR 164!

1. 3 @ 155
2. 5 @ 145
3. 5 @ 145
4. 3 @ 145
5. 3 @ 145

Front Split Squat 28 (5 sets)
New PR 159!

1. 2 @ 155
2. 4 @ 145
3. 4 @ 145
4. 2 @ 145
5. 2 @ 145

Dumbbell Floor Press 5 (5 sets)
max 56 < PR 62 on 1/8

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Horizontal Pulls 15 (3 sets)
max 7 < PR 8 on 11/27

1. 4 @
2. 4 @
3. 7 @

Tue 1/16

Barbell Deadlift 16 (5 sets)
New PR 259!

1. 3 @ 245
2. 2 @ 245
3. 4 @ 225
4. 4 @ 225
5. 3 @ 225

Dumbbell Snatch 5 (5 sets)

1. 5 @ 50
2. 5 @ 50
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Chest Supported Neutral Grip Row 25 (5 sets)

1. 5 @ 45
2. 5 @ 45
3. 5 @ 50
4. 5 @ 50
5. 5 @ 50

Wed 1/17

Push Up 110

Thu 1/18

Push Up 50

Power Clean 4 (5 sets)
max 163 < PR 164 on 1/15

1. 5 @ 145
2. 5 @ 145
3. 4 @ 145
4. 4 @ 145
5. 4 @ 145

Barbell Back Squat 1 (5 sets)
New PR 325!

1. 5 @ 245
2. 5 @ 245
3. 5 @ 245
4. 5 @ 245
5. 1 @ 325

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Side Plank 270 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Reverse Plank 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Horizontal Pulls 21 (3 sets)
8

1. 8 @
2. 6 @
3. 7 @

Fri 1/19

Push Up 100

Sat 1/20
Sun 1/21
Mon 1/8

Push Up 60

Power Clean 5 (5 sets)

1. 5 @ 115
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Front Split Squat 4 (5 sets)

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 3 @ 135
5. 2 @ 135

Dumbbell Floor Press 5 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Forearm Planks 135 (3 sets)

1. 45 @
2. 45 @
3. 45 @

Horizontal Pulls 3 (3 sets)
max 4 < PR 8 on 11/27

1. 4 @
2. 4 @
3. 3 @

Tue 1/9

Barbell Deadlift 5 (5 sets)

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

Dumbbell Snatch 5 (5 sets)

1. 5 @ 40
2. 5 @ 40
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

Wed 1/10

Push Up 120

Thu 1/11

Push Up 30

Power Clean 5 (5 sets)
New PR 152!

1. 5 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 4 @ 135

Barbell Back Squat 5 (5 sets)

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

Horizontal Pulls 6 (3 sets)
max 6 < PR 8 on 11/27

1. 6 @
2. 5 @
3. 4 @

Fri 1/12

Push Up 30

Sat 1/13
Sun 1/14

Push Up 70

Mon 1/1

Horizontal Pulls 15 (3 sets)
max 6 < PR 8 on 11/27

1. 6 @
2. 4 @
3. 5 @

Front Squat 5 (5 sets)
219

1. 5 @ 195
2. 5 @ 195
3. 5 @ 195
4. 5 @ 195
5. 5 @ 195

High Pulls 25 (5 sets)
max 197 < PR 208 on 11/29

1. 5 @ 175
2. 5 @ 175
3. 5 @ 175
4. 5 @ 175
5. 5 @ 175

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Push Up 80

Tue 1/2

Push Up 120

Wed 1/3

Trap Bar Deadlift 23 (5 sets)
354

1. 5 @ 315
2. 5 @ 315
3. 5 @ 315
4. 4 @ 315
5. 4 @ 315

High Pulls 3 (5 sets)
max 202 < PR 208 on 11/29

1. 4 @ 185
2. 3 @ 185
3. 3 @ 185
4. 2 @ 185
5. 2 @ 185

Push Up 20

Thu 1/4

Push Up 100

Fri 1/5

Push Up 40

Sat 1/6
Sun 1/7

Push Up 70

Mon 12/25

Horizontal Pulls 4 (3 sets)
max 5 < PR 8 on 11/27

1. 4 @
2. 5 @
3. 4 @

Front Squat 4 (5 sets)
219

1. 5 @ 195
2. 5 @ 195
3. 5 @ 195
4. 4 @ 195
5. 4 @ 195

High Pulls 3 (5 sets)
max 197 < PR 208 on 11/29

1. 5 @ 175
2. 5 @ 175
3. 5 @ 175
4. 3 @ 175
5. 3 @ 175

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 12/26
Wed 12/27

Trap Bar Deadlift 20 (5 sets)
354

1. 5 @ 315
2. 5 @ 315
3. 5 @ 315
4. 3 @ 315
5. 2 @ 315

High Pulls 20 (5 sets)
max 197 < PR 208 on 11/29

1. 5 @ 175
2. 5 @ 175
3. 4 @ 175
4. 3 @ 175
5. 3 @ 175

Dumbbell Alternating Incline Bench 6 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 4 @ 55
4. 4 @ 55
5. 3 @ 55

Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18

Horizontal Pulls 3 (3 sets)
max 4 < PR 8 on 11/27

1. 4 @
2. 4 @
3. 3 @

Front Squat 4 (5 sets)
219

1. 5 @ 185
2. 5 @ 195
3. 4 @ 195
4. 5 @ 195
5. 5 @ 195

High Pulls 19 (5 sets)
max 197 < PR 208 on 11/29

1. 5 @ 175
2. 4 @ 175
3. 4 @ 175
4. 3 @ 175
5. 3 @ 175

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 12/19
Wed 12/20

Trap Bar Deadlift 5 (5 sets)
New PR 354!

1. 5 @ 315
2. 5 @ 315
3. 4 @ 315
4. 5 @ 315
5. 5 @ 315

High Pulls 21 (5 sets)
max 197 < PR 208 on 11/29

1. 4 @ 175
2. 5 @ 175
3. 3 @ 175
4. 4 @ 175
5. 5 @ 175

Dumbbell Alternating Incline Bench 46 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 4 @ 55
5. 4 @ 55

Thu 12/21
Fri 12/22

Front Squat 22 (5 sets)
219

1. 5 @ 195
2. 5 @ 195
3. 5 @ 195
4. 4 @ 195
5. 3 @ 195

Dumbbell Rows 46 (5 sets)

1. 5 @ 75
2. 5 @ 75
3. 5 @ 75
4. 4 @ 75
5. 4 @ 75

Sat 12/23
Sun 12/24
Mon 12/11

Horizontal Pulls 5 (3 sets)
max 5 < PR 8 on 11/27

1. 4 @
2. 4 @
3. 5 @

Front Squat 25 (5 sets)
max 208 < PR 219 on 12/1

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185
5. 5 @ 185

High Pulls 4 (5 sets)
max 186 < PR 208 on 11/29

1. 5 @ 165
2. 5 @ 165
3. 5 @ 165
4. 4 @ 165
5. 4 @ 165

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 12/12
Wed 12/13

Trap Bar Deadlift 5 (5 sets)
New PR 332!

1. 5 @ 295
2. 5 @ 295
3. 5 @ 295
4. 5 @ 295

High Pulls 5 (5 sets)
max 186 < PR 208 on 11/29

1. 5 @ 165
2. 5 @ 165
3. 5 @ 165
4. 5 @ 165
5. 5 @ 165

Dumbbell Alternating Incline Bench 6 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 4 @ 55
4. 4 @ 55
5. 3 @ 55

Thu 12/14
Fri 12/15

Front Squat 5 (5 sets)
max 208 < PR 219 on 12/1

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185
5. 5 @ 185

Dumbbell Rows 50 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 70

Sat 12/16
Sun 12/17
Mon 12/4

Horizontal Pulls 8 (3 sets)
max 4 < PR 8 on 11/27

1. 3 @
2. 4 @
3. 1 @

Front Squat 19 (5 sets)
max 208 < PR 219 on 12/1

1. 5 @ 185
2. 4 @ 185
3. 3 @ 185
4. 5 @ 185
5. 2 @ 185

High Pulls 20 (5 sets)
max 186 < PR 208 on 11/29

1. 2 @ 175
2. 5 @ 165
3. 5 @ 165
4. 5 @ 165
5. 3 @ 165

Tue 12/5
Wed 12/6

Trap Bar Deadlift 25 (5 sets)
New PR 309!

1. 5 @ 275
2. 5 @ 275
3. 5 @ 275
4. 5 @ 275
5. 5 @ 275

High Pulls 22 (5 sets)
max 186 < PR 208 on 11/29

1. 5 @ 165
2. 5 @ 165
3. 5 @ 165
4. 4 @ 165
5. 3 @ 165

Dumbbell Alternating Incline Bench 40 (5 sets)

1. 3 @ 60
2. 5 @ 55
3. 5 @ 55
4. 4 @ 55
5. 3 @ 55

Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10
Mon 11/27

High Pulls 24 (5 sets)

1. 5 @ 175
2. 5 @ 175
3. 5 @ 175
4. 5 @ 175
5. 4 @ 175

Horizontal Pulls 21 (3 sets)

1. 6 @
2. 8 @
3. 7 @

Forearm Planks 120 (4 sets)

1. 30 @
2. 30 @
3. 30 @
4. 30 @

Tue 11/28
Wed 11/29

Trap Bar Deadlift 5 (5 sets)

1. 5 @ 225
2. 5 @ 225
3. 5 @ 225
4. 5 @ 225
5. 5 @ 225

High Pulls 25 (5 sets)
New PR 208!

1. 5 @ 185
2. 5 @ 185
3. 5 @ 185
4. 5 @ 185
5. 5 @ 185

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 55
2. 5 @ 55
3. 5 @ 55
4. 5 @ 55
5. 5 @ 55

Thu 11/30
Fri 12/1

Front Squat 3 (5 sets)

1. 5 @ 195
2. 5 @ 195
3. 4 @ 195
4. 4 @ 195
5. 3 @ 195

Dumbbell Rows 10 (5 sets)

1. 5 @ 65
2. 5 @ 65
3. 5 @ 65
4. 5 @ 65
5. 5 @ 65

Prowler Push

Sat 12/2
Sun 12/3