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
2/28/2018		 #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 6/12

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 5/10

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
Tue 6/12

Power Clean 1 (4 sets)
New PR 175!

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

Wed 6/13
Thu 6/14
Fri 6/15
Sat 6/16
Sun 6/17
Mon 6/4
Tue 6/5

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

Wed 6/6
Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29

Power Clean 1 (4 sets)
max 170 < PR 174 on 4/5

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

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 4/5

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 4/18

1. 6 @

Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27

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 2/28

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

Mon 5/14

Power Clean 2 (4 sets)
max 170 < PR 174 on 4/5

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
Thu 5/17

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

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

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

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
Thu 5/10

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

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

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

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

Tue 5/1

Bulgarian Split Squat 6 (5 sets)

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

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 4/18

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

Wed 5/2
Thu 5/3

Barbell Deadlift 3 (5 sets)
New PR 298!

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

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

Fri 5/4

Prowler Push 5 (3 sets)

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

Leg Plyometrics

Sat 5/5

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 2/28

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

Sun 5/6
Mon 4/23
Tue 4/24
Wed 4/25

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

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 3/22

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

Thu 4/26

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

Fri 4/27
Sat 4/28
Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18

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 @

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

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 2/28

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

Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26
Tue 3/27
Wed 3/28
Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1

Push Up 120

Push Up 100

Push Up 140

Push Up 50

Push Up 80

Push Up 120

Push Up 30

Push Up 120

Push Up 100

Push Up 90

Push Up 110

Push Up 100

Push Up 120

Push Up 50

Push Up

Push Up 100

Push Up 60

Mon 3/19

Front Split Squat 36 (5 sets)
max 147 < PR 159 on 1/16

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
Wed 3/21
Thu 3/22

Box Squat 7 (5 sets)

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

Single Arm Dumbbell Bench Press 10 (5 sets)

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

Fri 3/23

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

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

Clean Pull 18 (5 sets)

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

Sat 3/24
Sun 3/25
Mon 3/12
Tue 3/13
Wed 3/14
Thu 3/15

Push Up 50

Push Up 100

Push Up 100

Push Up 120

Fri 3/16
Sat 3/17
Sun 3/18
Mon 3/5
Tue 3/6

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 260

Push Up 225

Push Up 200

Push Up 220

Push Up 180

Push Up 240

Wed 3/7
Thu 3/8
Fri 3/9
Sat 3/10

Push Up 220

Push Up 150

Push Up 200

Sun 3/11

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

Mon 2/26
Tue 2/27

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

Wed 2/28

Push Up 200

Push Up 200

Push Up 200

Push Up 200

Push Up 200

Push Up 200

Push Up 200

Push Up 220

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 1/19

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

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 2/28

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

Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19

Push Up 200

Tue 2/20

Push Up 200

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 1/19

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
Thu 2/22

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

Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Push Up 220

Push Up 160

Tue 2/13

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

Wed 2/14

Push Up 200

Barbell Bench Press 2 (5 sets)

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

Thu 2/15
Fri 2/16
Sat 2/17

Push Up 220

Push Up 200

Push Up 200

Push Up 100

Sun 2/18
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 1/16

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
Wed 2/7
Thu 2/8

Push Up 200

Push Up 250

Fri 2/9

Power Clean 25 (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 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 220

Sat 2/10

Push Up 200

Sun 2/11
Mon 1/29
Tue 1/30
Wed 1/31

Push Up 100

Thu 2/1
Fri 2/2

Power Clean 5 (5 sets)
max 163 < PR 164 on 1/16

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 200

Sat 2/3

Push Up 180

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 1/16

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 1/16

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
Tue 1/16

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

Horizontal Pulls 15 (3 sets)
max 7 < PR 8 on 11/28

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

Wed 1/17

Push Up 110

Thu 1/18

Push Up 50

Forearm Planks 135 (3 sets)

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

Power Clean 4 (5 sets)
max 163 < PR 164 on 1/16

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

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

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

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

Horizontal Pulls 3 (3 sets)
max 4 < PR 8 on 11/28

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

Tue 1/9

Forearm Planks 135 (3 sets)

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

Barbell Deadlift 5 (5 sets)

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

Wed 1/10

Push Up 120

Thu 1/11

Push Up 30

Dumbbell Snatch 5 (5 sets)

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

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 11/28

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

Fri 1/12

Push Up 30

Sat 1/13
Sun 1/14

Push Up 70

Mon 1/1

Push Up 80

Tue 1/2

Push Up 120

Wed 1/3

Horizontal Pulls 15 (3 sets)
max 6 < PR 8 on 11/28

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

Push Up 20

Thu 1/4

Push Up 100

Fri 1/5

Push Up 40

Sat 1/6

Forearm Planks 120 (4 sets)

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

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

Sun 1/7

Push Up 70

Mon 12/25
Tue 12/26
Wed 12/27

Horizontal Pulls 4 (3 sets)
max 5 < PR 8 on 11/28

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 @

Thu 12/28

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

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

Horizontal Pulls 3 (3 sets)
max 4 < PR 8 on 11/28

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

Tue 12/19

Forearm Planks 120 (4 sets)

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

Wed 12/20
Thu 12/21

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

Fri 12/22
Sat 12/23

Dumbbell Alternating Incline Bench 46 (5 sets)

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

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

Sun 12/24
Mon 12/11

Horizontal Pulls 5 (3 sets)
max 5 < PR 8 on 11/28

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
Thu 12/14

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

Fri 12/15
Sat 12/16
Sun 12/17

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

Mon 12/4

Horizontal Pulls 8 (3 sets)
max 4 < PR 8 on 11/28

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
Thu 12/7
Fri 12/8

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

Sat 12/9
Sun 12/10
Mon 11/27
Tue 11/28

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 @

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