- 5x2 NAKED KNEES/BELTLESS SQUATS @407
- 1x10 @ 420 BACK SQUAT
- 3x20 GHR
- 3xMAX STANDING CRUNCHES
- 10x5 PAUSED SPEED PRESS @220 LEGLESS
- 5x10 LEGLESS CLOSE GRIP BENCH
- 5x10 BW PULL UPS
- 4x10 HAMMER CURLS FAT GRIPS, S.S. w/ BAND CURLS
- 4x2 SQUATS @352
- 1x2 @420 BACK SQUATS
- 1x2 @440 BACK SQUATS
- 6x1 DEADLIFTS @352 (DELOAD)
- 4x15 POWER SHRUGS @352
- 3x10 MEADOWS ROWS
- 3x20 GHR
- 2x3 @403 BENCH PRESS
- 1x2 @413 BENCH PRESS
- 3x3 @386 BENCH PRESS PAUSED
- 3x15 CLOSE GRIP LEGLESS BENCH PRESS
- 3x15 LOW ROWS
- 3x10 1 ARM PULL DOWNS
- 4x25 TRICEP EXTENSIONS
- 440x3 BACK SQUAT
- 473x3 BACK SQUAT
- 500x2 BACK SQUAT
- 3x5 @420 BACK SQUAT
- 3x10 GOODMORNINGS @220
- 3x20 GHR
- 3xMAX BANDED STANDING CRUNCH
- 4x1 @403 (OPENING ATTEMPT NOV. 22) PAUSED BENCH PRESS
- 4x3 @375 PAUSED BENCH PRESS
- 3x5 CLOSE GRIP BENCH PRESS @330
- 4x15 CLOSE GRIP PULL DOWNS
- 3x10 1ARM PULL DOWNS
- 4x20 TRICEP "FAT ROPE" PUSH DOWNS
- 3x1 @420 BACK SQUAT
- 2x1 @440 BACK SQUAT
- 1x1 @465 Back SQUAT
- 5x3 BACK SQUAT @330 -30 SECOND REST
- 3x10 GOODMORNNGS @220
- 3x10 SINGLE LEG DEADLIFTS EACH LEG