Chuck Scherza

Sun- Speed bench off floor 4sets 235x3 4sets 255x3 all done with doubled mini and 5lb ankle weights on wrists
DB exts 6x10 w 45's
Side laterals w/22 kettlebells 3x12
Mon- Bent laterals 4x8 w/ 75's
shrugs 4x10 w 315
wrist roller 25 x3x3
db curls 35 x4x10
Wed Reverse green band close grip worked upto 565x1 missed 585
Fat bar extensions 225x4x5
Seated powercleans 45's x3x12
light band pull aparts 4x10
Fri- Seated rows 4x8x 305
csr 225x4x10
wide grip pulldowns 4x12w/ 205
Tbar w/ V grip 225 x 3x8

Chuck Scherza

Sun- Speed work off floor- 235 w/buffalo bar +2 chain per side
Close grip inclines worked upto 415x5
Side laterals 3x12 w/45's
Blue band(cut in half) pushdowns 3x35
Mon- Rear delt raise 3x8 w/75's
Shrugs 405 x 3x10
hammer curls 3x8 w/ 70's
barbell curls 4x8 w/95
Wed- 4 board worked upto 635x1 missed 660
Elbows out db extensions 6x10 w 45's
Front & side swings with 22 kettlebell 3 x10 each direction
Fri- Pull ups 4x8
Bent rows 3x6 w/275
wide grip pulldowns 3x10 w 205
csr w db's 3x12 w 65's

Chuck Scherza

Sun- Speed w/fat bar& doubled minis 245 x8x3
Decline dbs 125's x3x15
Db exts 6x10 w/ 45's
Side laterals 3x12 35's
Mon- Rear delt raises 4x10 w/65's
Shrugs on lat machine 185 x4x10
Hammers 4x8 w/60's
db curls 3x12 w/35's
Wed- 4 board with doubled purple(light band) worked upto 475 bar wtx1
5 board 3x5 w/ 405 1x15 w/405
Seated powercleans 3x12 w/40's
Fri- Pull-ups 4x8
Pulldowns wide 230 x4x10
Bent rows 5x5 w/ 225

Matt Smith

Friday 11/5
box squats w/chambered bar w weight releasers and 6 chains per side
455x2x4, 495x2x1, 585x2x1, 675x2x1
speed pulls w/doubled mini and purple 405x1x5
band work for the hips 3x10 w/ double mini's
glute ham raises 3x10
decline abs 3x20

Sunday 11/7
speed bench w/mini's and weight releasers
235x3x4 w/4 chains per side
235x3x4 w/6 chains per side
255x3x1 w/6 chains per side
275x3x1 w/6 chains per side
315x3x1 w/6 chains per side
365x3x1 w/6 chains per side
tricep extensions 45x40x3
dumbell hammer curls 70x3x10

Monday 11/8
Good mornings w/chambered squat bar 775x3 reps
band work for the hips 3x10 w/ doubled purple
glute ham raises 3x10
decline abs 3x20

Wednesday 11/10
3 board press w/weight releasers and 6 chains per side
worked up to 635x1
tricep ext. 45x5x40
dumbell hammer curls 70x3x10

Matt Smith

Friday 10/29
box squats 455x2x5 w/blue and green
band work for the hips 3x10 w/ double mini's
glute ham raises 3x10
decline abs 3x20

Sunday 10/31
speed bench 315x3x8
tricep extensions 45x40x3
dumbell hammer curls 70x3x10
front supported rows 250x8x3

Monday 11/1
band work for the hips 3x10 w/ double mini's
reverse hypers 100x3x10
glute ham raises 3x10
decline abs 3x20

Wednesday 11/3
floor press w/5 chains 390x1
chain lockouts 725x2
tricep ext. 30x3x40
dumbell hammer curls 70x3x10

Chuck Scherza

Sun- Speed bench w/ fat bar+doubled mini 245x8x3
Dips + 100 6setsx5
Blue band(cut in half) pushdowns 4x12
Decline dbs 125x2x15
Mon-Rear delt raises 4x12-35,50,60,65
Shrugs on csr 3plates 4x10
hammers3x10x50
dbs curls-3x12 35's
Wed- 4 inch lockouts+doubled light band worked upto 515x1
Close grip inclines elbows -in 275x4x4
Side laterals 4x12x35
Fri- Pull-ups 5x6
Tbar rows 4plates 4x8
V bar pulldowns 185 4x10

Matt Smith

Took two weeks off after the meet.

Sunday 10/24
Speed bench 8x3 w/225 and a mini
took bands off
Close grip bench 365x5, 405x5, 495x2
Five board press w/purple 225x5, 275x5, 315x5, 365x3
cable pushdowns 3x40 @ 45
Hammer curls 3x10 @ 60lb dumbells

Monday 10/25
Back attack 3x8 @ 90 w/green band
Reverse hypers 3x10
Glute ham raises 3x10
decline abs 3x25

Wednesday 10/27
Max effort flat bench w/purple band 425x1
5 board press with purple and green 135x5, 185x5, 225x5, 245x3
dumbell extensions 30lbsx3x40