Luke Spring

#12 in Commitment

51 of 126 workouts attended this off-season

#15 in Push Ups

780 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 191
3/15/2018		 #34 on the team
#1. John Levenson 405 		208
6/11/2018		 #25 on the team
#1. Chidi Nna 445 		230
Barbell Bench Press 125
3/15/2018		 #38 on the team
#1. Chidi Nna 265 Matt Noah 265 		130
4/13/2018		 #17 on the team
#1. Chidi Nna 287 		150
Power Clean 129
3/15/2018		 #27 on the team
#1. John Levenson 225 		126
5/10/2018		 #25 on the team
#1. Chidi Nna 231 		150
Pull-Ups 8
3/15/2018		 #15 on the team
#1. Matt Noah 18 		8
1/5/2018		 #11 on the team
#1. Reece LaChance 25 Matt Noah 25 		14
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
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 @ 135
2. 5 @ 135
3. 5 @ 135
4. 5 @ 135
5. 5 @ 135

Single Leg Bench Squat 16 (3 sets)

1. 8 @ 145
2. 8 @ 145
3. 8 @ 145

Single Arm Dumbbell Bench Press 50 (5 sets)
New PR 45!

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

Stability Ball Push-ups 18 (2 sets)

1. 8 @ 0
2. 10 @ 0

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 4/23

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

Dumbbell Snatch 50 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 40
4. 5 @ 40
5. 5 @ 40

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

Barbell Deadlift 15 (3 sets)
max 152 < PR 163 on 8/20

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

Pause Squat 15 (3 sets)

1. 5 @ 155
2. 5 @ 165
3. 5 @ 185

Single Leg Bench Squat 48 (3 sets)
145

1. 8 @ 145
2. 8 @ 145
3. 8 @ 145

Box Jumps 36 (3 sets)
max 12 < PR 20 on 6/18

1. 12 @ 125
2. 12 @ 125
3. 12 @ 125

Sun 9/2
Mon 8/20

Barbell Deadlift 15 (3 sets)

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

Pause Squat 15 (3 sets)

1. 5 @ 155
2. 5 @ 155
3. 5 @ 165

Tue 8/21
Wed 8/22

Power Clean 15 (3 sets)
max 118 < PR 126 on 5/10

1. 5 @ 95
2. 5 @ 95
3. 5 @ 105

Single Arm Dumbbell Bench Press 30 (3 sets)

1. 5 @ 35
2. 5 @ 40
3. 5 @ 40

Stability Ball Push-ups 12 (2 sets)

1. 5 @ 0
2. 7 @ 0

Chest Supported Neutral Grip Row 24 (3 sets)
max 40 < PR 51 on 1/24

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

Medicine Ball Slams 36 (3 sets)
max 12 < PR 30 on 4/23

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

Thu 8/23
Fri 8/24
Sat 8/25
Sun 8/26
Mon 8/13
Tue 8/14
Wed 8/15
Thu 8/16
Fri 8/17
Sat 8/18
Sun 8/19
Mon 8/6
Tue 8/7
Wed 8/8
Thu 8/9
Fri 8/10
Sat 8/11
Sun 8/12
Mon 7/30
Tue 7/31
Wed 8/1
Thu 8/2
Fri 8/3
Sat 8/4
Sun 8/5
Mon 7/23

Dumbbell Front Rack Lunge 60 (3 sets)

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35

Dumbbell Floor Press 20 (3 sets)
max 80 < PR 93 on 6/25

1. 10 @ 70
2. 5 @ 80
3. 5 @ 80

Pull-Ups 13 (2 sets)
max 7 < PR 8 on 2/7

1. 7 @ 0
2. 6 @ 0

Kettlebell Swing-Catch-Squat-Press 30 (3 sets)
max 40 < PR 43 on 6/25

1. 10 @ 30
2. 10 @ 30
3. 10 @ 30

Box Jumps 10 (3 sets)
max 10 < PR 20 on 6/18

1. 10 @ 0

Tue 7/24
Wed 7/25
Thu 7/26
Fri 7/27
Sat 7/28
Sun 7/29
Mon 7/16
Tue 7/17
Wed 7/18

Bulgarian Split Squat 30 (3 sets)
max 35 < PR 45 on 7/11

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

Single Arm Kettlebell Squat Press 52 (3 sets)
max 35 < PR 47 on 5/10

1. 10 @ 25
2. 10 @ 30
3. 6 @ 35

Depth Jump 30 (3 sets)
10

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Stability Ball Hamstring Curl with Mini Band 30 (3 sets)
10

1. 10 @ 0
2. 10 @ 0
3. 10 @ 0

Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9
Tue 7/10
Wed 7/11

Bulgarian Split Squat 52 (3 sets)

1. 10 @ 35
2. 10 @ 35
3. 6 @ 45

Single Arm Kettlebell Squat Press 52 (3 sets)
max 35 < PR 47 on 5/10

1. 10 @ 25
2. 10 @ 30
3. 6 @ 35

Depth Jump 30 (3 sets)

1. 10 @ 20
2. 10 @ 20
3. 10 @ 20

Stability Ball Hamstring Curl with Mini Band 30 (3 sets)

1. 10 @ 0
2. 10 @ 0
3. 10 @ 0

Thu 7/12
Fri 7/13
Sat 7/14
Sun 7/15
Mon 7/2
Tue 7/3
Wed 7/4
Thu 7/5
Fri 7/6
Sat 7/7
Sun 7/8
Mon 6/25

Dumbbell Front Rack Lunge 52 (3 sets)

1. 10 @ 35
2. 10 @ 35
3. 6 @ 40

Kettlebell Swing-Catch-Squat-Press 28 (3 sets)
New PR 43!

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

Dumbbell Floor Press 21 (3 sets)
93

1. 10 @ 60
2. 5 @ 80
3. 6 @ 80

Box Jumps 30 (3 sets)
max 10 < PR 20 on 6/18

1. 10 @ 38
2. 10 @ 38
3. 10 @ 38

Tue 6/26
Wed 6/27

Bulgarian Split Squat 52 (3 sets)

1. 10 @ 40
2. 10 @ 40
3. 6 @ 45

Single Leg Deadlift Row 52 (3 sets)

1. 10 @ 30
2. 10 @ 30
3. 6 @ 35

Half Kneeling Dumbbell Shoulder Press 60 (3 sets)
New PR 47!

1. 10 @ 35
2. 10 @ 35
3. 10 @ 35

Dumbbell Snatch 60 (3 sets)

1. 10 @ 25
2. 10 @ 30
3. 10 @ 30

Weighted Dips 11 (2 sets)

1. 6 @ 20
2. 5 @ 20

Thu 6/28
Fri 6/29
Sat 6/30
Sun 7/1
Mon 6/18

Dumbbell Front Rack Lunge 36 (3 sets)

1. 5 @ 30
2. 5 @ 30
3. 8 @ 30

Kettlebell Swing-Catch-Squat-Press 18 (3 sets)

1. 5 @ 30
2. 5 @ 30
3. 8 @ 30

Dumbbell Floor Press 26 (3 sets)
New PR 93!

1. 8 @ 70
2. 8 @ 70
3. 10 @ 70

Box Jumps 20 (3 sets)

1. 20 @ 35

Tue 6/19
Wed 6/20
Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11

Barbell Back Squat 20 (4 sets)
New PR 208!

1. 5 @ 155
2. 5 @ 165
3. 5 @ 175
4. 5 @ 185

Power Clean 18 (4 sets)
max 122 < PR 126 on 5/10

1. 5 @ 95
2. 5 @ 105
3. 5 @ 105
4. 3 @ 115

Prowler Shoves 15 (3 sets)
New PR 101!

1. 5 @ 90
2. 5 @ 90
3. 5 @ 90

HIIT Circuit 1

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 7

40 Yard Dash

5-10-5

Sat 6/16
Sun 6/17
Mon 6/4
Tue 6/5
Wed 6/6
Thu 6/7
Fri 6/8
Sat 6/9
Sun 6/10
Mon 5/28
Tue 5/29

Barbell Back Squat 18 (4 sets)
197

1. 5 @ 160
2. 5 @ 165
3. 5 @ 175
4. 3 @ 185

Barbell Back Squat 20 (4 sets)
197

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

Barbell Bench Press 20 (4 sets)
max 129 < PR 130 on 4/13

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

Wed 5/30
Thu 5/31
Fri 6/1

Single Arm Kettlebell Squat Press 100 (5 sets)
max 40 < PR 47 on 5/10

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

Four Quarters

Sat 6/2
Sun 6/3
Mon 5/21
Tue 5/22
Wed 5/23
Thu 5/24
Fri 5/25
Sat 5/26
Sun 5/27
Mon 5/14
Tue 5/15
Wed 5/16
Thu 5/17
Fri 5/18

Power Clean 18 (4 sets)
max 124 < PR 126 on 5/10

1. 5 @ 110
2. 5 @ 110
3. 5 @ 110
4. 3 @ 115

Barbell Back Squat 20 (4 sets)
New PR 197!

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

Barbell Bench Press 18 (4 sets)
max 122 < PR 130 on 4/13

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

Chest Supported Neutral Grip Row 25 (5 sets)
max 45 < PR 51 on 1/24

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

Sat 5/19
Sun 5/20
Mon 5/7
Tue 5/8
Wed 5/9
Thu 5/10

Power Clean 26 (5 sets)
New PR 126!

1. 4 @ 105
2. 4 @ 105
3. 4 @ 105
4. 7 @ 105
5. 7 @ 105

Single Arm Kettlebell Squat Press 100 (5 sets)
47

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

Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30
Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23

Power Clean 25 (5 sets)

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

Box Squat 25 (5 sets)

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 185
5. 5 @ 185

Single Arm Kettlebell Squat Press 100 (5 sets)

1. 10 @ 25
2. 10 @ 25
3. 10 @ 30
4. 10 @ 35
5. 10 @ 35

Medicine Ball Slams 150 (5 sets)

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

Tue 4/24
Wed 4/25
Thu 4/26
Fri 4/27
Sat 4/28

Barbell Bench Press 31 (5 sets)
max 118 < PR 130 on 4/13

1. 8 @ 95
2. 8 @ 95
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Chest Supported Neutral Grip Row 25 (5 sets)
max 45 < PR 51 on 1/24

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

Sun 4/29
Mon 4/16
Tue 4/17
Wed 4/18
Thu 4/19
Fri 4/20

Barbell Bench Press 25 (5 sets)
max 129 < PR 130 on 4/13

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

Dumbbell Alternating Incline Bench 100 (5 sets)

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

Chest Supported Neutral Grip Row 21 (5 sets)
max 48 < PR 51 on 1/24

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

Sat 4/21
Sun 4/22
Mon 4/9
Tue 4/10
Wed 4/11
Thu 4/12
Fri 4/13

Barbell Bench Press 34 (5 sets)
New PR 130!

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

Sat 4/14
Sun 4/15
Mon 4/2

Front Split Squat 50 (5 sets)
New PR 118!

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 105

Overhead Barbell Squat 25 (5 sets)
73

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

Prowler Shoves 50 (5 sets)
60

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

Tue 4/3
Wed 4/4
Thu 4/5
Fri 4/6
Sat 4/7
Sun 4/8
Mon 3/26

Push Up 50

Front Split Squat 54 (5 sets)

1. 5 @ 75
2. 5 @ 75
3. 5 @ 85
4. 6 @ 85
5. 6 @ 85

Overhead Barbell Squat 25 (5 sets)

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

Prowler Shoves 50 (5 sets)

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

Terrible Twenty Leg Plyometrics

Tue 3/27
Wed 3/28
Thu 3/29
Fri 3/30
Sat 3/31
Sun 4/1
Mon 3/19
Tue 3/20
Wed 3/21
Thu 3/22

Push Up 50

Push Up 30

Barbell Bench Press 40 (5 sets)
118

1. 8 @ 95
2. 8 @ 95
3. 8 @ 95
4. 8 @ 95
5. 8 @ 95

Fri 3/23
Sat 3/24
Sun 3/25
Mon 3/12
Tue 3/13
Wed 3/14

Push Up 50

Push Up 210

Thu 3/15
Fri 3/16
Sat 3/17
Sun 3/18
Mon 3/5

Dumbbell Snatch 52 (5 sets)

1. 8 @ 35
2. 5 @ 40
3. 5 @ 40
4. 4 @ 45
5. 4 @ 45

Barbell Back Squat 23 (5 sets)
New PR 175!

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 155
5. 3 @ 165

Horizontal Banded Dumbbell Press 28 (5 sets)
New PR 34!

1. 6 @ 25
2. 6 @ 25
3. 6 @ 25
4. 5 @ 30
5. 5 @ 30

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
34

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

Tue 3/6
Wed 3/7
Thu 3/8

Push Up 130

Fri 3/9

Barbell Bench Press 15 (5 sets)
max 111 < PR 118 on 3/4

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

Pull-Ups 13 (2 sets)
max 7 < PR 8 on 2/7

1. 7 @
2. 6 @

Push Up 60

Push Up 200

Sat 3/10
Sun 3/11
Mon 2/26

Dumbbell Snatch 56 (5 sets)

1. 6 @ 35
2. 6 @ 35
3. 6 @ 35
4. 5 @ 35
5. 5 @ 35

Barbell Back Squat 25 (5 sets)

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

Horizontal Banded Dumbbell Press 30 (5 sets)

1. 8 @ 25
2. 7 @ 25
3. 5 @ 25
4. 5 @ 25
5. 5 @ 25

Half Kneeling Dumbbell Shoulder Press 44 (5 sets)

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

Tue 2/27
Wed 2/28
Thu 3/1
Fri 3/2
Sat 3/3
Sun 3/4

Barbell Bench Press 25 (5 sets)

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

Mon 2/19
Tue 2/20

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 80
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Dumbbell Floor Press 25 (5 sets)
max 79 < PR 90 on 1/8

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

Forearm Planks 135 (3 sets)

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

Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12
Tue 2/13
Wed 2/14
Thu 2/15
Fri 2/16
Sat 2/17
Sun 2/18
Mon 2/5
Tue 2/6
Wed 2/7

High Pulls 25 (5 sets)
New PR 141!

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

Pull-Ups 16 (2 sets)
8

1. 8 @
2. 8 @

Thu 2/8
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

Forearm Planks 135 (3 sets)

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

High Pulls 25 (5 sets)
118

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

Dumbbell Floor Press 25 (5 sets)
max 79 < PR 90 on 1/8

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

Forearm Planks 135 (3 sets)

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

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)
New PR 51!

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

Pull-Ups 16 (2 sets)
8

1. 8 @
2. 8 @

Thu 1/25

High Pulls 21 (5 sets)
New PR 132!

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

Pull-Ups 16 (2 sets)
8

1. 8 @
2. 8 @

Fri 1/26
Sat 1/27
Sun 1/28
Mon 1/15

High Pulls 25 (5 sets)
New PR 118!

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 105
5. 5 @ 105

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 80

Dumbbell Floor Press 25 (5 sets)
max 79 < PR 90 on 1/8

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

Forearm Planks 135 (3 sets)

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

Tue 1/16
Wed 1/17
Thu 1/18
Fri 1/19
Sat 1/20

Trap Bar Deadlift 25 (5 sets)
max 169 < PR 174 on 12/23

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

Dumbbell Snatch 25 (5 sets)

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

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

Sun 1/21
Mon 1/8

High Pulls 25 (5 sets)
max 107 < PR 115 on 12/2

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

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 70
2. 5 @ 70
3. 5 @ 70
4. 5 @ 70
5. 5 @ 80

Dumbbell Floor Press 25 (5 sets)

1. 5 @ 70
2. 5 @ 80
3. 5 @ 80
4. 5 @ 80
5. 5 @ 80

Pull-Ups 15 (2 sets)
8

1. 7 @
2. 8 @

Tue 1/9
Wed 1/10
Thu 1/11
Fri 1/12
Sat 1/13
Sun 1/14

Trap Bar Deadlift 25 (5 sets)
max 169 < PR 174 on 12/23

1. 5 @ 140
2. 5 @ 140
3. 5 @ 140
4. 5 @ 140
5. 5 @ 150

Dumbbell Snatch 25 (5 sets)

1. 5 @ 30
2. 5 @ 35
3. 5 @ 35
4. 5 @ 40
5. 5 @ 40

Chest Supported Neutral Grip Row 25 (5 sets)

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

Mon 1/1
Tue 1/2
Wed 1/3
Thu 1/4
Fri 1/5

Pull-Ups 16 (2 sets)
New PR 8!

1. 8 @
2. 8 @

Front Squat 25 (5 sets)
163

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

High Pulls 23 (5 sets)
max 111 < PR 115 on 12/2

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 3 @ 105

Forearm Planks 120 (4 sets)

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

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

Pull-Ups 12 (2 sets)
6

1. 6 @
2. 6 @

Front Squat 25 (5 sets)
New PR 163!

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

High Pulls 25 (5 sets)
max 107 < PR 115 on 12/2

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 12/19
Wed 12/20
Thu 12/21
Fri 12/22
Sat 12/23

Trap Bar Deadlift 25 (5 sets)
New PR 174!

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Front Squat 25 (5 sets)
163

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

Dumbbell Rows 48 (5 sets)

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

Sun 12/24
Mon 12/11

Pull-Ups 12 (2 sets)
New PR 6!

1. 6 @
2. 6 @

Front Squat 25 (5 sets)
135

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

High Pulls 5 (5 sets)
max 108 < PR 115 on 12/2

1. 5 @ 90
2. 5 @ 90
3. 5 @ 90
4. 7 @ 90
5. 7 @ 90

Forearm Planks 240 (4 sets)

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

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

Trap Bar Deadlift 25 (5 sets)
New PR 163!

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

High Pulls 25 (5 sets)
max 101 < PR 115 on 12/2

1. 5 @ 80
2. 5 @ 90
3. 5 @ 90
4. 5 @ 90
5. 5 @ 90

Dumbbell Alternating Incline Bench 46 (5 sets)

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 35
5. 3 @ 40

Front Squat 23 (5 sets)
New PR 142!

1. 5 @ 120
2. 5 @ 120
3. 5 @ 120
4. 4 @ 130
5. 4 @ 130

Mon 12/4

Pull-Ups 10 (2 sets)
5

1. 5 @
2. 5 @

Front Squat 25 (5 sets)
New PR 135!

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

High Pulls 25 (5 sets)
max 107 < PR 115 on 12/2

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 12/5
Wed 12/6
Thu 12/7
Fri 12/8
Sat 12/9
Sun 12/10
Mon 11/27
Tue 11/28
Wed 11/29
Thu 11/30

Front Squat 21 (5 sets)

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

High Pulls 25 (5 sets)

1. 7 @ 95
2. 5 @ 95
3. 5 @ 95
4. 4 @ 95
5. 4 @ 95

Pull-Ups 10 (2 sets)

1. 5 @
2. 5 @

Forearm Planks 120 (4 sets)

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

Fri 12/1
Sat 12/2

Trap Bar Deadlift 30 (5 sets)

1. 10 @ 95
2. 5 @ 115
3. 5 @ 125
4. 5 @ 125
5. 5 @ 135

High Pulls 22 (5 sets)
New PR 115!

1. 5 @ 95
2. 5 @ 95
3. 5 @ 95
4. 4 @ 105
5. 3 @ 105

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Sun 12/3

Front Squat 25 (5 sets)
New PR 118!

1. 5 @ 95
2. 5 @ 105
3. 5 @ 105
4. 5 @ 105
5. 5 @ 105

Dumbbell Rows 50 (5 sets)

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