September 28 - Lower Body

Rack Pulls
135x5 (45x5)
185x5 (55x5)
225x5 (75x5)
275x5 (95x5)
315x5 (95x5)

Reverse Lunge w/Front Squat Grip
115x8 (45x8)
135x8 (45x8)
145x8 (45x8)

Hip Thrusters
BWx3x15 (3x15)
Superset w/Good Mornings
95x3x8 (15x3x10)

Knee Raise/Straight-leg Raise
3x10 (3x10)
Superset w/Back Extension
+25x3x10 (BWx3x10)

September 26 - Ultimate

Double-header on Saturday with Team Schaefer. We played pretty short on guys, I think we had 3 subs for the two games.

16-15
7(8?)-15

Two losses to start the season. I think we were out there for a good 4 hours running around. Maybe more than I wanted too...

September 25 - Full Body

Back Squat (The last 5 sets were done as a "cluster")
185x5
225x5
265x5
275x1
285x1 (Old PR)
295x1
305x1
315x1 (PR)

Push-Ups w/feet elevated
3x12
Superset w/One arm DB Row
60x12
Superset w/DB Lunges
60sx3x6

Landmines
+45x5/side
+25x5/side
+25x5/side
Superset w/Supine No-Money w/bands
3x5/5 sec holds

September 23 - Upper Body

Bench Press (DB Bench)
185x3 (15x5x5)
205x3
225x3
245x2
265x1

Superset w/Pull Ups (Band Assisted)
+45x3 Chins (5x3)
+45x3 Chins
+45x2 Wide Pulls
BWx5 Wide Pulls
BWx5 Wide Pulls

Inverted Row, Overhand Grip
+25x8 (BWx3x8)
BWx10 Feet Elevated
BWx10 Feet Elevated

Superset w/Standing Overhead Press
95x8
115x8
125x8

Band Resisted Ab Rollout (No Band)
3x8 (3x8)
Superset w/Lying Shoulder External Rotation (Band resisted)
15x3x10 (3x10)

September 22 - Lower Body

Rack Pulls (Back Squat)
185x5 (45x5)
235x5 (45x5)
275x5 (55x5)
275x5 (60x5)

Reverse Lunge w/Front Squat Grip
95x8 (30x8)
115x8 (30x8)
135x8 (30x8)

Nat. Glute-Ham Raise
BWx3x8 (BWx3x8)
Superset w/Back Extension
BWx10 (BWx3x10)
+35x10
+25x10

Hip Thrusters
BWx15 (BWx3x15)
BWx15
+95x15
Superset w/Pallof Press
15x3 (5x3)
25x3 (5x3)
35x3 (10x3)

September 20 - Full Body

Front Squat
135x4 (45x5)
155x4 (45x5)
175x3 (45x4)
185x2 (45x4)
195x2 (45x3)

1-leg DB RDL
40x2x10 (10x3x10)
Superset w/Alt. Low Incline DB Bench Press
60x2x6/side (10x3x6/side)

Inverted Row
BWx6 (BWx6)
+25x6 (BWx6)
Superset w/Split Stance Cable Lift
10x2x8/side (2x8/side)

Ultimate for 2 hours!

September 18 - Full Body

I got Megan to work out with us today. I'll put her numbers in parenthesis so we can track progress...

Box Squat
185x6 (45x6)
205x6 (45x6)
215x6 (55x6)
225x6 (45x6)
Superset w/Feet elevated Push Ups
BWx3x12 (3x8 not elevated)

1-arm Bent-over Row
60x3x12 (15x3x12)
Superset w/Walking DB Lunge
40x6 (15x6)
45x6 (15x6)
45x6 (15x6)

Landmines
25x5/side (EZ curl)
30x5/side (EZ curl)
35x5/side (EZ curl)
Superset w/DB Rear Raise
15x3x10 (10x3x10)

Barbell Complex
65 - 10-5 reps Back Squat, Overhead Press, Front Squat, Bentover Row