Vinicius Dasilva

#17 in Commitment

43 of 126 workouts attended this off-season

#20 in Push Ups

30 Push Ups done this off-season
Exercise Last Test   Current   Goal
Barbell Back Squat 185
3/15/2018		 #37 on the team
#1. John Levenson 405 		208
8/13/2018		 #24 on the team
#1. Chidi Nna 445 		350
Barbell Bench Press 95
3/15/2018		 #37 on the team
#1. Chidi Nna 265 Matt Noah 265 		95
6/15/2018		 #24 on the team
#1. Chidi Nna 287 		330
Power Clean 95
3/15/2018		 #46 on the team
#1. John Levenson 225 		129
8/22/2018		 #24 on the team
#1. Chidi Nna 231 		300
Pull-Ups - -
#1. Matt Noah 18 		0
6/15/2018		 #27 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 5 (3 sets)
max 118 < PR 129 on 8/22

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

Single Arm Dumbbell Bench Press 30 (3 sets)
35

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

Chest Supported Neutral Grip Row 8 (3 sets)
New PR 45!

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

Stability Ball Push-ups 6 (2 sets)

1. 3 @ 0
2. 3 @ 0

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

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

Barbell Deadlift 15 (3 sets)
max 152 < PR 262 on 8/20

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

Single Leg Bench Squat 48 (3 sets)

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

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

Pause Squat 25 (5 sets)

1. 5 @ 135
2. 5 @ 135
3. 5 @ 185
4. 5 @ 185
5. 5 @ 205

Single Leg Bench Squat 16 (3 sets)

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

Single Arm Dumbbell Bench Press 50 (5 sets)
max 30 < PR 35 on 8/22

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

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

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

Dumbbell Snatch 10 (5 sets)
New PR 40!

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

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

Barbell Deadlift 5 (3 sets)
max 219 < PR 262 on 8/20

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

Pause Squat 5 (3 sets)

1. 5 @ 135
2. 5 @ 185
3. 5 @ 185

Box Jumps 12 (3 sets)

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

Sun 9/2
Mon 8/20

Barbell Deadlift 11 (3 sets)
New PR 262!

1. 5 @ 205
2. 4 @ 205
3. 2 @ 255

Pause Squat 5 (3 sets)

1. 5 @ 115
2. 5 @ 135

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)
New PR 129!

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

Single Arm Dumbbell Bench Press 10 (3 sets)

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

Stability Ball Push-ups 2 (2 sets)

1. 2 @ 2

Chest Supported Neutral Grip Row 5 (3 sets)
New PR 40!

1. 8 @ 40
2. 8 @ 40
3. 5 @ 40

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

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

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

Barbell Back Squat 5

Power Clean 3

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

Power Clean 2 (5 sets)
max 98 < PR 115 on 6/15

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

Barbell Back Squat

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

Plate Pinch 188 (2 sets)

1. 46 @ 15
2. 48 @ 15

Tue 7/31
Wed 8/1

Dumbbell Snatch 50 (5 sets)
New PR 35!

1. 5 @ 35
2. 5 @ 35
3. 5 @ 35
4. 5 @ 20
5. 5 @ 20

Barbell Deadlift 20 (4 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Stability Ball Push-ups

Horizontal Pulls 13 (2 sets)
max 8 < PR 12 on 1/29

1. 8 @
2. 5 @

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

Power Clean 2 (5 sets)
max 87 < PR 115 on 6/15

1. 6 @ 65
2. 6 @ 75
3. 6 @ 75
4. 2 @ 75

Barbell Back Squat 17 (3 sets)
max 157 < PR 186 on 2/19

1. 5 @ 135
2. 6 @ 135
3. 6 @ 115

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

Stability Ball Single Arm Bench Press 10 (4 sets)

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

Tue 7/17
Wed 7/18

Dumbbell Snatch 50 (5 sets)
25

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

Barbell Hip Thrusts 20 (4 sets)
New PR 135!

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

Barbell Sumo Deadlift 4 (4 sets)
New PR 229!

1. 5 @ 195
2. 4 @ 210

Thu 7/19
Fri 7/20
Sat 7/21
Sun 7/22
Mon 7/9
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 @ 45
2. 5 @ 65
3. 5 @ 65
4. 5 @ 65

Barbell Sumo Deadlift 20 (4 sets)

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

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

Power Clean 10 (5 sets)
max 90 < PR 115 on 6/15

1. 5 @ 80
2. 5 @ 80
3. 0 @ 80
4. 0 @ 80
5. 0 @ 80

Horizontal Banded Dumbbell Press

Front Squat 5 (3 sets)
max 101 < PR 180 on 1/26

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

Jackknife Pull-ups 7 (2 sets)
max 4 < PR 5 on 6/18

1. 4 @
2. 3 @

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

Barbell Back Squat 25 (5 sets)
max 169 < PR 186 on 2/19

1. 5 @ 115
2. 5 @ 130
3. 5 @ 150
4. 5 @ 150
5. 5 @ 150

Jackknife Pull-ups 10 (2 sets)

1. 5 @
2. 5 @

Tue 6/19
Wed 6/20
Thu 6/21
Fri 6/22
Sat 6/23
Sun 6/24
Mon 6/11
Tue 6/12
Wed 6/13
Thu 6/14
Fri 6/15

Barbell Back Squat 5

Power Clean 1

Barbell Bench Press 1

Pull-Ups

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
Wed 5/30
Thu 5/31
Fri 6/1
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
Sat 5/19
Sun 5/20
Mon 5/7
Tue 5/8
Wed 5/9
Thu 5/10
Fri 5/11
Sat 5/12
Sun 5/13
Mon 4/30

Power Clean 15 (5 sets)

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

Box Squat 16 (5 sets)

1. 5 @ 150
2. 14 @ 150
3. 16 @ 150

Medicine Ball Slams 150 (5 sets)

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

Dirty Dozen Plyometrics

Tue 5/1
Wed 5/2
Thu 5/3
Fri 5/4
Sat 5/5
Sun 5/6
Mon 4/23
Tue 4/24
Wed 4/25
Thu 4/26
Fri 4/27
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
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
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
Mon 3/19
Tue 3/20
Wed 3/21
Thu 3/22
Fri 3/23
Sat 3/24
Sun 3/25
Mon 3/12
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

Dumbbell Snatch

Barbell Back Squat

Half Kneeling Dumbbell Shoulder Press

Horizontal Pulls 5 (3 sets)
max 6 < PR 12 on 1/29

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

Tue 2/27
Wed 2/28
Thu 3/1
Fri 3/2
Sat 3/3
Sun 3/4
Mon 2/19

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)
New PR 186!

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

Tricep Extension Push Up 7 (3 sets)
max 3 < PR 10 on 2/12

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

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)
max 39 < PR 45 on 2/12

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

Horizontal Pulls 29 (3 sets)
max 11 < PR 12 on 1/29

1. 10 @
2. 11 @
3. 8 @

Tue 2/20
Wed 2/21
Thu 2/22
Fri 2/23
Sat 2/24
Sun 2/25
Mon 2/12

Tricep Extension Push Up 22 (3 sets)
10

1. 10 @
2. 7 @
3. 5 @

Dumbbell Snatch 50 (5 sets)

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

Barbell Back Squat 25 (5 sets)

1. 5 @ 160
2. 5 @ 160
3. 5 @ 160
4. 5 @ 160
5. 5 @ 160

Horizontal Banded Dumbbell Press 2 (5 sets)

1. 5 @ 30
2. 2 @ 25

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
New PR 45!

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

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
Thu 2/8
Fri 2/9
Sat 2/10
Sun 2/11
Mon 1/29

High Pulls 25 (5 sets)
max 141 < PR 152 on 1/8

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
max 39 < PR 45 on 1/16

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 23 (3 sets)
10

1. 10 @
2. 8 @
3. 5 @

Horizontal Pulls 25 (3 sets)
New PR 12!

1. 12 @
2. 8 @
3. 5 @

Tue 1/30
Wed 1/31

Trap Bar Deadlift 25 (5 sets)
max 180 < PR 191 on 12/13

1. 5 @ 160
2. 5 @ 160
3. 5 @ 160
4. 5 @ 160
5. 5 @ 160

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)
39

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

Seated Box Jump 40 (4 sets)
10

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 28 < PR 39 on 12/18

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

Thu 2/1
Fri 2/2
Sat 2/3
Sun 2/4
Mon 1/22

High Pulls 25 (5 sets)
max 141 < PR 152 on 1/8

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

Dumbbell Front Rack Lunge 10 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)
max 39 < PR 45 on 1/16

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 8 (3 sets)
New PR 10!

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

Horizontal Pulls 18 (3 sets)
max 7 < PR 8 on 12/18

1. 6 @
2. 7 @
3. 5 @

Tue 1/23
Wed 1/24

Trap Bar Deadlift 25 (5 sets)
max 174 < PR 191 on 12/13

1. 5 @ 150
2. 5 @ 150
3. 5 @ 150
4. 5 @ 150
5. 5 @ 155

Dumbbell Snatch 5 (5 sets)

1. 5 @ 45
2. 5 @ 45

Chest Supported Neutral Grip Row 25 (5 sets)
39

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

Seated Box Jump 40 (4 sets)
10

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 34 < PR 39 on 12/18

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

Thu 1/25
Fri 1/26

High Pulls 5 (5 sets)
max 141 < PR 152 on 1/8

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

Front Squat 25 (5 sets)
New PR 180!

1. 5 @ 160
2. 5 @ 160
3. 5 @ 160
4. 5 @ 160
5. 5 @ 160

Neutral Grip Dumbbell Bench Press 50 (5 sets)

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

Stride Up 80 (4 sets)

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

Side Lunge with Press 50 (5 sets)

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

Sat 1/27
Sun 1/28
Mon 1/15
Tue 1/16

High Pulls 5 (5 sets)
max 135 < PR 152 on 1/8

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

Dumbbell Front Rack Lunge 10 (5 sets)

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

Dumbbell Floor Press 20 (5 sets)
New PR 45!

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

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Forearm Planks 135 (3 sets)

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

Horizontal Pulls 15 (3 sets)
max 6 < PR 8 on 12/18

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

Wed 1/17
Thu 1/18
Fri 1/19

Neutral Grip Dumbbell Bench Press 10 (5 sets)

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

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

High Pulls 25 (5 sets)
New PR 152!

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

Dumbbell Front Rack Lunge 50 (5 sets)

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

Dumbbell Floor Press 25 (5 sets)

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

Dumbbell Alternating Incline Bench 50 (5 sets)

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

Tricep Extension Push Up 14 (3 sets)

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

Horizontal Pulls 5 (3 sets)
max 7 < PR 8 on 12/18

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

Tue 1/9
Wed 1/10

Trap Bar Deadlift 25 (5 sets)
max 180 < PR 191 on 12/13

1. 5 @ 160
2. 5 @ 160
3. 5 @ 160
4. 5 @ 155
5. 5 @ 155

Dumbbell Snatch 25 (5 sets)

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

Chest Supported Neutral Grip Row 25 (5 sets)

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

Seated Box Jump 40 (4 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
max 34 < PR 39 on 12/18

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

YWTA 30 (3 sets)

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

Thu 1/11
Fri 1/12
Sat 1/13
Sun 1/14
Mon 1/1
Tue 1/2
Wed 1/3

Trap Bar Deadlift 5 (5 sets)
max 174 < PR 191 on 12/13

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

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Dumbbell Front Rack Lunge 10 (5 sets)

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

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Front Squat 5 (5 sets)
174

1. 5 @ 155
2. 5 @ 155

Thu 1/4
Fri 1/5
Sat 1/6
Sun 1/7
Mon 12/25
Tue 12/26
Wed 12/27

Bulgarian Split Squat

Push Up 30 (5 sets)

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

Airborne Lunges 14 (5 sets)

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

Standing Long Jump 75 (5 sets)

1. 15 @ 20
2. 15 @ 20
3. 15 @ 20
4. 15 @ 20
5. 15 @ 25

Forearm Planks 120 (4 sets)

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

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

Horizontal Pulls 21 (3 sets)
New PR 8!

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

Front Squat 25 (5 sets)
169

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

High Pulls 5 (5 sets)
129

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 @

Half Kneeling Dumbbell Shoulder Press 10 (5 sets)
39

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

Bench Dip 10 (2 sets)
max 6 < PR 10 on 12/4

1. 4 @ 0
2. 6 @ 25

Tue 12/19
Wed 12/20

Trap Bar Deadlift 25 (5 sets)
max 174 < PR 191 on 12/13

1. 5 @ 150
2. 5 @ 150
3. 5 @ 150
4. 5 @ 155
5. 5 @ 155

High Pulls 5 (5 sets)
129

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

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 28
2. 5 @ 28
3. 5 @ 28
4. 5 @ 28
5. 5 @ 28

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/21
Fri 12/22

Front Squat 5 (5 sets)
New PR 174!

1. 5 @ 155
2. 5 @ 155
3. 5 @ 155
4. 5 @ 115
5. 5 @ 155

Dumbbell Rows 10 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 5 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

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

Horizontal Pulls 15 (3 sets)
6

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

Front Squat 25 (5 sets)
152

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

High Pulls 25 (5 sets)
129

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)
New PR 39!

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

Tue 12/12
Wed 12/13

Trap Bar Deadlift 25 (5 sets)
191

1. 5 @ 170
2. 5 @ 170
3. 5 @ 170
4. 5 @ 170
5. 5 @ 170

High Pulls 25 (5 sets)
129

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

Dumbbell Alternating Incline Bench 10 (5 sets)

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

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 28
2. 5 @ 28
3. 5 @ 28
4. 5 @ 28
5. 5 @ 28

Bulgarian Split Squat 10 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/14
Fri 12/15

Front Squat 5 (5 sets)
New PR 169!

1. 5 @ 135
2. 5 @ 140
3. 5 @ 150

Dumbbell Rows 10 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 5 (5 sets)

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

Dumbbell Snatch 10 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

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

Horizontal Pulls 16 (3 sets)

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

Front Squat 25 (5 sets)
New PR 129!

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

High Pulls 25 (5 sets)

1. 5 @ 65
2. 5 @ 95
3. 5 @ 95
4. 5 @ 95
5. 5 @ 115

Forearm Planks 120 (4 sets)

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

Half Kneeling Dumbbell Shoulder Press 50 (5 sets)

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

Bench Dip 18 (2 sets)

1. 10 @ 215
2. 8 @ 215

Tue 12/5
Wed 12/6

Trap Bar Deadlift 25 (5 sets)

1. 5 @ 170
2. 5 @ 170
3. 5 @ 170
4. 5 @ 170
5. 5 @ 170

High Pulls 25 (5 sets)
max 118 < PR 129 on 12/4

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 @ 30
3. 5 @ 30
4. 5 @ 35
5. 5 @ 35

Dumbbell Front Rack Lunge 50 (5 sets)

1. 5 @ 28
2. 5 @ 28
3. 5 @ 28
4. 5 @ 28
5. 5 @ 28

Bulgarian Split Squat 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Thu 12/7
Fri 12/8

Front Squat 25 (5 sets)
New PR 152!

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 25 (5 sets)

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

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

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

Front Squat 25 (5 sets)

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

Dumbbell Rows 50 (5 sets)

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

Prowler Push

Neutral Grip Dumbbell Bench Press 5 (5 sets)

1. 5 @ 27

Dumbbell Snatch 50 (5 sets)

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

Dumbbell Deficit Reverse Lunge and Curl-to-Press 50 (5 sets)

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

Forearm Planks 120 (4 sets)

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

Sat 12/2
Sun 12/3