Brendan Doherty

#10 in Commitment

61 of 126 workouts attended this off-season

#21 in Push Ups

25 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 110
3/15/2018		 #57 on the team
#1. John Levenson 405 		155
6/4/2018		 #28 on the team
#1. Chidi Nna 445 		200
Barbell Bench Press 95
3/15/2018		 #54 on the team
#1. Chidi Nna 265 Matt Noah 265 		95
6/15/2018		 #23 on the team
#1. Chidi Nna 287 		150
Power Clean 95
3/15/2018		 #45 on the team
#1. John Levenson 225 		110
6/15/2018		 #29 on the team
#1. Chidi Nna 231 		150
Pull-Ups - -
#1. Matt Noah 18 		0
6/15/2018		 #25 on the team
#1. Reece LaChance 25 Matt Noah 25 		10
Completed Scheduled
Mon 9/17
Tue 9/18
Wed 9/19
Thu 9/20
Fri 9/21
Sat 9/22
Sun 9/23
Mon 9/10

Power Clean 15 (3 sets)
max 107 < PR 110 on 8/13

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95

Single Arm Dumbbell Bench Press 30 (3 sets)
30

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

Chest Supported Neutral Grip Row 24 (3 sets)
45

1. 8 @ 45
2. 8 @ 45
3. 8 @ 45

Stability Ball Push-ups 8 (2 sets)

1. 5 @ 0
2. 3 @ 0

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/4

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

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

Pause Squat 25 (5 sets)

1. 5 @ 100
2. 5 @ 105
3. 5 @ 110
4. 5 @ 110
5. 5 @ 120

Single Leg Bench Squat 48 (3 sets)

1. 8 @ 180
2. 8 @ 180
3. 8 @ 180

Single Arm Dumbbell Bench Press 50 (5 sets)
30

1. 5 @ 25
2. 5 @ 25
3. 5 @ 30
4. 5 @ 30
5. 5 @ 30

Stability Ball Push-ups 6 (2 sets)

1. 3 @ 180
2. 3 @ 180

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 6/4

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

Dumbbell Snatch 50 (5 sets)
30

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

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

Barbell Deadlift 15 (3 sets)
max 152 < PR 180 on 8/10

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

Single Leg Bench Squat 48 (3 sets)
180

1. 8 @ 180
2. 8 @ 180
3. 8 @ 180

Box Jumps 36 (3 sets)

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

Sun 9/2
Mon 8/20
Tue 8/21
Wed 8/22
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 16 (5 sets)
max 84 < PR 110 on 6/15

1. 3 @ 75
2. 4 @ 75
3. 0 @ 75
4. 4 @ 75
5. 5 @ 75

Dumbbell Punches 60 (3 sets)
15

1. 10 @ 15
2. 10 @ 15
3. 10 @ 15

Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10

Dumbbell Snatch 50 (5 sets)
New PR 30!

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

Barbell Deadlift 15 (4 sets)
New PR 180!

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

Sat 8/11
Sun 8/12
Mon 7/30

Dumbbell Punches 60 (3 sets)

1. 10 @ 15
2. 10 @ 15
3. 10 @ 15

Power Clean 16 (5 sets)
max 82 < PR 110 on 6/15

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

Horizontal Banded Dumbbell Press 40 (4 sets)
28

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

Tue 7/31
Wed 8/1

Dumbbell Snatch 50 (5 sets)
25

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

Barbell Deadlift 16 (4 sets)
174

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23
Tue 7/24
Wed 7/25
Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16

Power Clean 14 (5 sets)
max 90 < PR 110 on 6/15

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

Stability Ball Single Arm Bench Press 40 (4 sets)
25

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

Tue 7/17
Wed 7/18
Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9

Barbell Back Squat 8 (3 sets)
max 132 < PR 155 on 6/4

1. 2 @ 125
2. 3 @ 125
3. 3 @ 125

Stability Ball Single Arm Bench Press 40 (4 sets)
25

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

Tue 7/10
Wed 7/11

Dumbbell Snatch 50 (5 sets)

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

Barbell Hip Thrusts 20 (4 sets)

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

Barbell Sumo Deadlift 14 (4 sets)
max 158 < PR 191 on 6/27

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

Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2

Power Clean 18 (5 sets)
max 93 < PR 110 on 6/15

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

Barbell Back Squat 9 (3 sets)
max 143 < PR 155 on 6/4

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

Stability Ball Single Arm Bench Press 40 (4 sets)

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

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 96 < PR 110 on 6/15

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

Horizontal Banded Dumbbell Press 20 (4 sets)

1. 5 @ 20
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25

Tue 6/26
Wed 6/27

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Alternating Incline Bench 30 (3 sets)

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

Single Arm Kettlebell Squat Press 5 (4 sets)
max 28 < PR 29 on 5/30

1. 5 @ 25

Barbell Sumo Deadlift 9 (4 sets)

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

Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18
Tue 6/19
Wed 6/20
Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11

Barbell Back Squat 10 (4 sets)
max 145 < PR 155 on 6/4

1. 4 @ 125
2. 3 @ 135
3. 2 @ 140
4. 1 @ 145

Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15

Barbell Back Squat 1

Power Clean 1

Barbell Bench Press 1

Pull-Ups

40 Yard Dash

5-10-5

Sat 6/16
Sun 6/17
Mon 6/4

Barbell Back Squat 10 (4 sets)
New PR 155!

1. 4 @ 115
2. 3 @ 135
3. 2 @ 145
4. 1 @ 155

Power Clean 11 (4 sets)
max 100 < PR 107 on 4/23

1. 5 @ 55
2. 3 @ 75
3. 2 @ 95
4. 1 @ 100

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

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

Barbell Back Squat 10 (4 sets)
150

1. 4 @ 125
2. 3 @ 135
3. 2 @ 145
4. 1 @ 150

Tue 5/29
Wed 5/30

Barbell Back Squat 10 (4 sets)
150

1. 4 @ 125
2. 3 @ 135
3. 2 @ 145
4. 1 @ 150

Single Arm Kettlebell Squat Press 100 (5 sets)

1. 10 @ 22
2. 10 @ 22
3. 10 @ 22
4. 10 @ 22
5. 10 @ 22

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 45!

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

Thu 5/31
Fri 6/1

Bulgarian Split Squat 50 (5 sets)

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

Barbell Deadlift 25 (5 sets)
max 169 < PR 174 on 5/18

1. 5 @ 135
2. 5 @ 145
3. 5 @ 145
4. 5 @ 150
5. 5 @ 150

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Horizontal Pulls 13 (3 sets)
max 5 < PR 16 on 12/18

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

Sat 6/2
Sun 6/3
Mon 5/21

Barbell Back Squat 10 (4 sets)
max 135 < PR 145 on 5/16

1. 4 @ 105
2. 3 @ 115
3. 2 @ 125
4. 1 @ 135

Power Clean 10 (4 sets)
max 95 < PR 107 on 4/23

1. 4 @ 75
2. 3 @ 85
3. 2 @ 90
4. 1 @ 95

HIIT Circuit 1

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

Tue 5/22
Wed 5/23

Barbell Back Squat 10 (4 sets)
New PR 150!

1. 4 @ 125
2. 3 @ 135
3. 2 @ 140
4. 1 @ 150

Barbell Bench Press 7 (4 sets)
max 79 < PR 84 on 3/22

1. 4 @ 65
2. 3 @ 75

Thu 5/24
Fri 5/25

Barbell Deadlift 25 (5 sets)
max 152 < PR 174 on 5/18

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

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 30
2. 5 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 25

Horizontal Pulls 16 (3 sets)
max 8 < PR 16 on 12/18

1. 8 @
2. 3 @
3. 5 @

Sat 5/26
Sun 5/27
Mon 5/14

Barbell Back Squat 10 (4 sets)
max 125 < PR 129 on 5/4

1. 4 @ 105
2. 3 @ 110
3. 2 @ 115
4. 1 @ 125

Power Clean 10 (4 sets)
max 93 < PR 107 on 4/23

1. 4 @ 85
2. 3 @ 85
3. 2 @ 90
4. 1 @ 90

HIIT Circuit 1

Tue 5/15
Wed 5/16

Barbell Back Squat 10 (4 sets)
New PR 145!

1. 4 @ 115
2. 3 @ 125
3. 2 @ 135
4. 1 @ 145

Thu 5/17
Fri 5/18

Barbell Deadlift 25 (5 sets)
New PR 174!

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

Sat 5/19
Sun 5/20
Mon 5/7

Box Squat 29 (5 sets)
New PR 134!

1. 8 @ 105
2. 5 @ 105
3. 5 @ 115
4. 6 @ 115
5. 5 @ 115

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 25
2. 5 @ 23
3. 5 @ 23
4. 5 @ 23
5. 5 @ 23

Horizontal Pulls 15 (3 sets)
max 6 < PR 16 on 12/18

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

Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30

Power Clean 25 (5 sets)
max 96 < PR 107 on 4/23

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

Box Squat 25 (5 sets)
129

1. 5 @ 105
2. 5 @ 115
3. 5 @ 115
4. 5 @ 115
5. 5 @ 115

Medicine Ball Slams 150 (5 sets)
30

1. 30 @ 12
2. 30 @ 12
3. 30 @ 12
4. 30 @ 12
5. 30 @ 12

Dumbbell Alternating Incline Bench 10 (5 sets)

1. 5 @ 25

Horizontal Pulls 16 (3 sets)
max 7 < PR 16 on 12/18

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

Tue 5/1
Wed 5/2

Barbell Deadlift 25 (5 sets)
New PR 163!

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

Bulgarian Split Squat 10 (5 sets)

1. 5 @ 30
2. 5 @ 30

Clean Pull 25 (5 sets)
max 141 < PR 148 on 3/20

1. 5 @ 115
2. 5 @ 125
3. 5 @ 125
4. 5 @ 125
5. 5 @ 125

Chest Supported Neutral Grip Row 25 (5 sets)
max 34 < PR 39 on 2/6

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

Thu 5/3
Fri 5/4

Barbell Back Squat 25 (5 sets)
129

1. 5 @ 115
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

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

Power Clean 20 (5 sets)
New PR 107!

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95

Box Squat 25 (5 sets)
max 107 < PR 129 on 4/11

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Medicine Ball Slams 150 (5 sets)

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

Horizontal Pulls 14 (3 sets)
max 6 < PR 16 on 12/18

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

Tue 4/24
Wed 4/25

Barbell Deadlift 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 34 < PR 39 on 2/6

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

Horizontal Pulls 15 (3 sets)
max 6 < PR 16 on 12/18

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

Thu 4/26
Fri 4/27

Barbell Back Squat 25 (5 sets)

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

Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20
Sat 4/21
Sun 4/22
Mon 4/9

Dumbbell Front Rack Lunge 50 (5 sets)

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

Overhead Barbell Squat 25 (5 sets)
51

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

Prowler Shoves 50 (5 sets)
max 160 < PR 280 on 3/26

1. 10 @ 120
2. 10 @ 120
3. 10 @ 120
4. 10 @ 120
5. 10 @ 120

Horizontal Pulls 16 (3 sets)
max 8 < PR 16 on 12/18

1. 8 @
2. 5 @
3. 3 @

Tue 4/10
Wed 4/11

Box Squat 25 (5 sets)
129

1. 5 @ 115
2. 5 @ 115
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Thu 4/12
Fri 4/13
Sat 4/14
Sun 4/15
Mon 4/2

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 23
2. 5 @ 23
3. 5 @ 23
4. 5 @ 23
5. 5 @ 23

Overhead Barbell Squat 25 (5 sets)
51

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

Horizontal Pulls 16 (3 sets)
max 8 < PR 16 on 12/18

1. 3 @
2. 8 @
3. 5 @

Tue 4/3
Wed 4/4

Box Squat 25 (5 sets)
New PR 129!

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

Single Arm Dumbbell Bench Press 50 (5 sets)
max 28 < PR 30 on 3/20

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

Thu 4/5
Fri 4/6

Power Clean 25 (5 sets)
max 84 < PR 90 on 3/22

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

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

Push Up 5

Dumbbell Front Rack Lunge

Overhead Barbell Squat 25 (5 sets)
51

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

Prowler Shoves 50 (5 sets)
280

1. 10 @ 210
2. 10 @ 210
3. 10 @ 210
4. 10 @ 210
5. 10 @ 210

Horizontal Pulls 10 (3 sets)
max 4 < PR 16 on 12/18

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

Tue 3/27
Wed 3/28

Single Arm Dumbbell Bench Press 50 (5 sets)
max 28 < PR 30 on 3/20

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

Thu 3/29
Fri 3/30

Power Clean 27 (5 sets)
max 87 < PR 90 on 3/22

1. 5 @ 75
2. 5 @ 75
3. 5 @ 75
4. 6 @ 75
5. 6 @ 75

Sat 3/31
Sun 4/1
Mon 3/19

Dumbbell Front Rack Lunge

Overhead Barbell Squat 25 (5 sets)

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

Prowler Shoves 50 (5 sets)

1. 10 @ 210
2. 10 @ 210
3. 10 @ 210
4. 10 @ 210
5. 10 @ 210

Horizontal Pulls 12 (3 sets)
max 5 < PR 16 on 12/18

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

Tue 3/20

Push Up 10

Box Squat 31 (5 sets)

1. 5 @ 75
2. 5 @ 75
3. 7 @ 75
4. 7 @ 75
5. 7 @ 75

Clean Pull 9 (5 sets)

1. 5 @ 115
2. 5 @ 115
3. 6 @ 115
4. 6 @ 115
5. 9 @ 115

Single Arm Dumbbell Bench Press 58 (5 sets)

1. 5 @ 25
2. 5 @ 25
3. 5 @ 25
4. 7 @ 25
5. 7 @ 25

Wed 3/21
Thu 3/22

Power Clean 24 (5 sets)

1. 5 @ 75
2. 0 @ 75
3. 6 @ 75
4. 6 @ 75
5. 7 @ 75

Barbell Bench Press 25 (5 sets)

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

Fri 3/23
Sat 3/24
Sun 3/25
Mon 3/12

Push Up 10

Tue 3/13
Wed 3/14
Thu 3/15
Fri 3/16
Sat 3/17
Sun 3/18
Mon 3/5
Tue 3/6
Wed 3/7
Thu 3/8
Fri 3/9
Sat 3/10
Sun 3/11
Mon 2/26

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)

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

Tue 2/27
Wed 2/28
Thu 3/1
Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19
Tue 2/20
Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Dumbbell Snatch 50 (5 sets)

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

Tue 2/13
Wed 2/14
Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5

Deadlift Jumps 25 (5 sets)

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

Dumbbell Split Squat 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

1. 5 @ 23
2. 5 @ 23
3. 5 @ 23
4. 5 @ 23
5. 5 @ 23

Forearm Planks 135 (3 sets)

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

Horizontal Pulls 34 (3 sets)
max 13 < PR 16 on 12/18

1. 10 @
2. 11 @
3. 13 @

Tue 2/6

Dumbbell Deadlift 25 (5 sets)

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Wed 2/7
Thu 2/8

Goblet Squat 25 (5 sets)
max 45 < PR 51 on 1/11

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

Horizontal Pulls 26 (3 sets)
max 11 < PR 16 on 12/18

1. 7 @
2. 8 @
3. 11 @

Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29
Tue 1/30
Wed 1/31
Thu 2/1
Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22
Tue 1/23
Wed 1/24
Thu 1/25
Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15
Tue 1/16
Wed 1/17
Thu 1/18
Fri 1/19
Sat 1/20
Sun 1/21
Mon 1/8

Forearm Planks 135 (3 sets)

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

Side Plank 270 (3 sets)

1. 45 @ 170
2. 45 @ 170
3. 45 @ 170

Tue 1/9
Wed 1/10
Thu 1/11

Goblet Squat 25 (5 sets)
51

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

Horizontal Pulls 31 (3 sets)
max 11 < PR 16 on 12/18

1. 10 @
2. 10 @
3. 11 @

Fri 1/12
Sat 1/13
Sun 1/14
Mon 1/1

Horizontal Pulls 24 (3 sets)
max 10 < PR 16 on 12/18

1. 10 @
2. 9 @
3. 5 @

Goblet Squat 25 (5 sets)
51

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

Deadlift Jumps 25 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Tue 1/2
Wed 1/3

Single Leg Deadlift 36 (5 sets)

1. 5 @ 3
2. 3 @ 92
3. 5 @ 9
5. 5 @ 936

Deadlift Jumps 5 (5 sets)

1. 5 @ 66
2. 262 @ 292
3. 32 @ 2
5. 5 @ 66

Dumbbell Alternating Incline Bench 138 (5 sets)

1. 69 @ 255
3. 5 @ 9

Thu 1/4
Fri 1/5
Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27
Thu 12/28
Fri 12/29
Sat 12/30
Sun 12/31
Mon 12/18

Horizontal Pulls 37 (3 sets)
New PR 16!

1. 16 @
2. 10 @
3. 11 @

Goblet Squat 25 (5 sets)
New PR 51!

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

Deadlift Jumps 5 (5 sets)

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105

Forearm Planks 120 (4 sets)

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

Tue 12/19
Wed 12/20

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 110
2. 5 @ 110
3. 5 @ 110
4. 5 @ 110
5. 5 @ 110

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 23
2. 5 @ 23
3. 5 @ 23
4. 5 @ 23
5. 5 @ 23

Thu 12/21
Fri 12/22

Goblet Squat 5 (5 sets)
max 45 < PR 51 on 12/18

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

Dumbbell Rows 50 (5 sets)

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

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

Horizontal Pulls 32 (3 sets)
New PR 11!

1. 10 @
2. 11 @
3. 11 @

Goblet Squat 25 (5 sets)
New PR 39!

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Forearm Planks 120 (4 sets)

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

Tue 12/12
Wed 12/13

Single Leg Deadlift 10 (5 sets)

1. 5 @ 45

Deadlift Jumps 25 (5 sets)

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 20
2. 5 @ 20
3. 5 @ 20
4. 5 @ 20
5. 5 @ 20

Thu 12/14
Fri 12/15

Goblet Squat 25 (5 sets)
39

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

Dumbbell Rows 50 (5 sets)

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

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

Horizontal Pulls 17 (3 sets)

1. 5 @
2. 5 @
3. 7 @

Goblet Squat 25 (5 sets)

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 105
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Forearm Planks 120 (4 sets)

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

Tue 12/5
Wed 12/6

Single Leg Deadlift 50 (5 sets)

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

Deadlift Jumps 25 (5 sets)

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 95

Dumbbell Alternating Incline Bench 50 (5 sets)

1. 5 @ 18
2. 5 @ 18
3. 5 @ 18
4. 5 @ 18
5. 5 @ 18

Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10
Mon 11/27
Tue 11/28
Wed 11/29
Thu 11/30
Fri 12/1
Sat 12/2
Sun 12/3