Friday 9/28/12

Morning:

Pushups - 3x 17

Afternoon:

Squat - 105lbs 1x 5, 135lbs, 1x5, 160lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 225lbs 1x 7

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 1,2,3

Band pullaparts after ladders - 3x 20

Curls - 70lbs 2x 5

Wednesday 9/26/12

Morning:

Pushups - 2x 17

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Press ladders - 28kg - 4x 1,2,3 with matching pullups

Monday 9/24/12

Morning:

Pushups - 3x 17

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Deadlift - 140lbs 1x 5, 180lbs 1x 5, 215lbs 1x 5, 230lbs 1x 5, 265lbs 1x 5, 300lbs 1x 6

Bench press - 70lbs 1x 5, 90lbs 1x 5, 105lbs 1x 5, 115lbs 1x 5, 130lbs 1x 5, 150lbs 1x 7

Band pullaparts after each workset - 3x 20

Curls - 70lbs 2x 5

Saturday 9/22/12

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 190lbs 1x 5

Press ladders - 28kg - 3x 1,2

Pullups - 3x 2

Backoff week

Wednesday 9/19/12

Morning:

Pushups - 3x 16

Two handed swings 24kg - 5x 11

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 260lbs 1x 5

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 130lbs 1x 5

Band pullaparts after each workset - 3x 20

Curls - 65lbs 2x 5

Backoff week

I took Monday off...well...just because. I always heed Rif's (Mark Reifkind) advice about how the next step off of a peak is down and taking it easy after a pr is mandatory for me if I want to progress for the long haul.

Saturday 9/15/12

Morning:

Pushups - 1x 18

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 190lbs 1x 5, 215lbs 1x 3, 240lbs 1x 4

Press ladders - 28kg - 5x 1,2,3

Pullups - 5x 3

Two pr's today. I have never had 240lbs on my back. The weight felt heavy but my squats felt good...I definitely had at least one more in there but my fourth rep was a bit goodmorninged so I racked it.

I've also never hit 5 ladders of 1,2,3 with the 28kg bell before. My right shoulder felt good today. I think as long as I keep the overhead work unilateral it should be happy.

I'm moving in the right direction. Good stuff.

Wednesday 9/12/12

Morning:

Pushups - 3x 18

Two handed swings 24kg - 3x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 130lbs 1x 5, 145lbs 1x 3, 160lbs 1x 6

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Monday 9/10/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 260lbs 1x 5, 295lbs 1x 3, 330lbs 1x 3

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

Friday 9/7/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 180lbs 1x 3, 205lbs 1x 3, 230lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 3x 1,2,3

Band pullaparts after ladders - 3x 20

Curls - 70lbs 2x 5

Thursday 9/6/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Wednesday 9/5/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

Tuesday 9/4/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Monday 9/3/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5, 260lbs 1x 5, 310lbs 1x 5

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 120lbs 1x 3, 135lbs 1x 3, 155lbs 1x 6

Curls - 65lbs 2x 5

I messed up and did the first two heavy sets of my 531 deadlift from last week instead of 240 and 275 sets of 3.

I was pretty hungry. I should have something more in my stomach on heavier days like this because I wasn't at my best.