Leg Day (easy day this time)

Plyo Swing (light) 5x20
Reverse Hyper extensions 5x20
Safety bar box squat worked up to 1 RM

Safety bar squats 40 reps... started 12 reps, then 8, then had to do 6 reps lol

Plyo Swing (heavier) 3x20

Thats all she wrote today.

Big weekend
Saturday Legs
Sunday Upper body
ready for it

Saturday Leg Day

Get warm...and half dead
6 sets of 3plate sleds (pulling like a sled dog!)
5 sets of hyper extensions 10 reps
3 sets of side bends 10 reps
3 sets of band leg curls
3 more sets of 3plate sleds

Work time
camber bar--this bar works the shit of your stability abilities
worked up to 1RM

then Camber bar 3 sets of 10 reps (70%)

then Camber bar front squats 2 sets

Belt Squats (its a cable machine you stand into with a belt wrapped around your waste and squat, it really fires up your quads)
2 sets

Super set with Plyo Swing
2 sets

Sled Drag Rows 100 reps
Sled Drag Scarecrows 100 reps
Bend Over band pull aparts 100 reps
1 arm DB Row 4x10
40 pullups

LIFT

Bench + 90lbs Resistance Band
Warm warm warm work to 1RM (Video to be posted)

Bench 3x10 with 90lbs resistance band

Bench 3 board press 3x5 with resistance band

Ball Toss
5 sets 1 min off 1 min on. 12lbs medicine ball

345lbs + 90lbs Resistence band

Accessory Work

Shoulder Press
DB Warmup 3x20
DB Working Sets 5x10
Db Front Raises 3x15
Db Rear Delts 3x10

Pullups 5x6-10

Tricep Skull Crushers 5x10
Db Kick Backs 5x~12

Bicep Curl
3x6


Tomorrow: Max Effort DL and Speed Squats

Heavy Side Bends x50
Stiff Leg DB DL 5x10
Hyper Extensions 3x10
Speed Squats with resist band 8x2

Rack Pulls work to 1RM
Then 3x5 working sets

Looking huge but you need more definition for lower abs.