Monday 12/31/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Deadlift - 155lbs 1x 5, 195lbs 1x 5, 230lbs 1x 5, 250lbs 1x 5, 290lbs 1x 5, 325lbs 1x 6

Saturday 12/22/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 175lbs 10x 3

Band pullaparts after last 3 sets - 3x 20

Tuesday 12/18/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 215lbs 1x 5, 240lbs 1x 3, 270lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 165lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Friday 12/14/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 5, 205lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Wednesday 12/12/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 205lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 280lbs 1x 5, 320lbs 1x 3, 355lbs 1x 3

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Monday 12/10/12

Afternoon:

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 10x 3

Horizontal rows after last 3 sets - 3x 5

Sunday 12/9/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 200lbs 1x 3, 230lbs 1x 3, 255lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Friday 12/7/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Monday 12/3/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 265lbs 1x 3, 300lbs 1x 5, 340lbs 1x 4

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Mondays are so brutal. I got 4 reps on the 340 lb pull which is so close to an intermediate goal I have of doing 5 reps with 345 lbs.

Saturday 12/1/12

Afternoon:

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 10x 3

Band pullaparts after last 3 sets - 3x 20