Tuesday 12/31/13

Afternoon:

Press - 45lbs 1x 5, 55lbs 1x 5, 65lbs 1x 5, 80lbs 1x 3, 90lbs 1x 3, 100lbs 1x 8

Bench - 95lbs 5x 10

Each bench set followed by: Pullups - 5x 3, Two handed swings 32kg - 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Monday 12/30/13

Afternoon:

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

Deadlift - 135lbs 1x 5, 195lbs 2x 10

Monday 12/23/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x5, 2x 3

Deadlift - 135lbs 1x 5, 195lbs 2x 10

Saturday 12/21/13

Afternoon:

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 100lbs 1x 5, 115lbs 1x 5, 135lbs 1x 10

Press - 65lbs 5x 10

Dips - 3x 3

Farmers walk with 16kg and 32kg kettlebells x2

Thursday 12/19/13

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 205lbs 1x 5, 235lbs 1x 5, 270lbs 1x 6

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

Two hand swings 32kg - 5x 10

Still just easing myself into a routine again. My hamstrings are singing a tune right now. Should ease up after a week or so. I'll start upping the volume on the lighter lifts too.

Tuesday 12/17/13

Afternoon:

Press - 45lbs 1x 5, 55lbs 1x 5, 65lbs 1x 5, 70lbs 1x 5, 85lbs 1x 5, 95lbs 1x 10

Bench - 90lbs 4x 10

Dips - 3x 3

Pullups - 3x 5

Farmers walk with 16kg and 32kg kettlebells x2

Monday 12/16/13

Afternoon:

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

Deadlift - 135lbs 1x 5, 190lbs 3x 10

Two hand swings 32kg - 5x 10

I've been doing pullups, pushups and some swings, but not much else. I need to get back into a solid routine again. It has to be balanced with my schoolwork though.

Monday 11/18/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 12

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 7

Wednesday 11/13/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 11

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

I'm also doing two handed 32kg swings, pullups and pushups gtg during the days.

Monday 11/11/13

Afternoon:

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

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 5

Ok, here we go again. I've been balancing school and some other stuff. I've still been doing some various calisthenics and swings but I need to get a real routine going. I'm losing weight and would like to get back down to 185 again. It was a weight I felt good at. I'm about 205 right now.

I'm going to start light and do a lot more conditioning.

Monday 10/28/13

Afternoon:

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

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 8

I'm going to try to start something new based around conditioning. It's been a bit difficult to train while doing school this quarter.

Sunday 10/13/13

 Morning:

Pullups - 2x 6, 1x 8

Pushups - 3x 20

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 275lbs 1x 2, 315lbs 1x 5,3,2

These are getting heavy feeling. I will probably keep upping the weights but switch to a max of 3 reps to keep it going.

Saturday 10/12/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 160lbs 3x 10

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 180lbs 1x 1,2,2 1x 1,2

I've lost about 15lbs so far and I need to eat more on days that I bench. I like how lean I'm getting but not happy about being (even) weaker.

Friday 10/11/13

 Morning:

Pullups - 2x 6, 1x 8

Pushups - 3x 20

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 275lbs 1x 2, 310lbs 1x 5,3,2

Monday 10/7/13

Morning:

Pullups - 2x 6

Pushups - 2x 20

Afternoon:

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

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 180lbs 2x 1,2,3 1x 1,1

Saturday 10/5/13

Morning:

Pullups - 2x 6, 1x 8

Pushups - 3x 20

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 275lbs 1x 2, 305lbs 1x 5,3,2

Friday 10/4/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 145lbs 3x 10 

Wednesday 10/2/13

Morning:

Pullups - 2x 6, 1x 8

Pushups - 3x 20

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 275lbs 1x 2, 300lbs 1x 5,3,2

Monday 9/30/13

Morning:

Pullups - 3x 6

Pushups - 3x 20

Saturday 9/28/13

Morning:

Pullups - 3x 6

Pushups - 2x 20, 1x 10

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 295lbs 1x 5,3,2

Friday 9/27/13

Morning:

Horizontal Rows - 2x 13, 1x 10

Pushups - 3x 20

Afternoon:

Double press 2x 20kg - 3x 10

Two hand swings 32kg - 6x 10

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

Wednesday 9/25/13

Morning:

Horizontal Rows - 2x 14, 1x 10

Pushups - 2x 20, 1x 10

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 290lbs 1x 5,3,2

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

Friday 9/20/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 4x 13

Wednesday 9/18/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 2x 20kg - 2x 11

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 11/11

Double swings 2x 20kg - 5x 11

Tuesday 9/17/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 8

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 172.5lbs 3x 1,2,3

Monday 9/16/13

Afternoon:

Long cycle 2x 16kg - 4x 14

Long cycle 2x 16kg (2 minute set) - 2x 16

Snatch 16kg - 4x 14/14

Pullups - 2x 6, 1x 7

One hand swings 28kg on the minute - 3x 6/6 (36 reps in 3 minutes)

Friday 9/13/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 12

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 153lbs 1x 3, 172.5lbs 3x 1,2,3

Thursday 9/12/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 290lbs 1x 5

Wednesday 9/11/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 2x 20kg - 2x 10

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 10/10

Double swings 2x 20kg - 5x 10

Tuesday 9/10/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 7

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

Monday 9/9/13

Afternoon:

Long cycle 2x 16kg - 4x 13

Long cycle 2x 16kg (2 minute set) - 2x 14

Snatch 16kg - 4x 13/13

Pullups - 2x 5, 1x 7

One hand swings 28kg on the minute - 10x 6/6 (120 reps in 10 minutes)

Saturday 9/7/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 167.5lbs 3x 1,2,3

Friday 9/6/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 285lbs 1x 5

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

Wednesday 9/4/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 2x 20kg - 2x 10

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 10/10

Double swings 2x 20kg - 5x 10 with 3 chinups after each set

Tuesday 9/3/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 6

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 165lbs 3x 1,2,3

Monday 9/2/13

Afternoon:

Long cycle 2x 16kg - 4x 12

Long cycle 2x 16kg (2 minute set) - 2x 14

Snatch 16kg - 4x 12/12

Pullups - 2x 5, 1x 7

One hand swings 28kg on the minute - 10x 5/5 (100 reps in 10 minutes)

Wednesday 8/28/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 2x 20kg - 2x 10

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 10/10

Double swings 2x 20kg - 5x 10

Tuesday 8/27/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 6

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 162.5lbs 3x 1,2,3

Monday 8/26/13

Afternoon:

Long cycle 2x 16kg - 4x 11

Long cycle 2x 16kg (2 minute set) - 2x 14

Snatch 16kg - 4x 11/11

Pullups - 2x 7, 1x 8

One hand swings 28kg on the minute - 10x 5/5 (100 reps in 10 minutes)

Friday 8/23/13

Afternoon:

3 rounds of:
Double bell swing 2x 16kg - 1x 10
One hand swings 20kb - 1x 10/20

Long cycle 2x 16kg - 6x 10

Snatch 16kg - 3x 10/10

Two hand swings 28kg - 2x 10

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 160lbs 3x 1,2,3

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

Wednesday 8/21/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 4x 20kg - 2x 8

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 8/8

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 157.5lbs 3x 1,2,3

Monday 8/19/13

Afternoon:

Long cycle 2x 16kg - 4x 10

Snatch 16kg - 3x 10/10

Pullups - 2x 6, 1x 7

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

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

Wednesday 8/14/13

Afternoon:

Long cycle 2x 16kg - 3x 10

Pullups - 2x 5, 1x 8

Press - 65lbs 1x 5, 85lbs 1x 5, 102.5lbs 1x 5

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 285lbs 1x 5

Monday 8/12/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 172.5lbs 2x 5, 1x 1,2,3

Curl - 50lbs 2x 12

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 200lbs 2x 5, 185lbs 1x 1,2

Friday 8/9/13

Afternoon:

Press - 65lbs 1x 5, 100lbs 2x 5, 1x 10

Chinups weighted 10lbs - 1x 8, 1x 7

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

Swiss ball neck bridges

Frustrating to see how weak my squat is after taking a break from it. I am making progress in my chins though.

Wednesday 8/7/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 170lbs 2x 5, 1x 7

Curl - 50lbs 2x 12

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 280lbs 1x 7

Swiss ball neck bridges

Swings two handed 32kg - 5x 12

I'm also greasing the groove with pullups almost every day. Sets of 3, 4 and 5. Usually about 4 sets plus or minus most days.

Monday 8/5/13

Afternoon:

Press - 65lbs 1x 5, 97.5lbs 2x 5, 1x 9

Chinups weighted 10lbs - 2x 7

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 195lbs 2x 5, 1x 6

Swiss ball neck bridges

Friday 8/2/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 167.5lbs 2x 5, 1x 7

Curl - 47.5lbs 2x 12

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 190lbs 2x 5, 1x 7

Swiss ball neck bridges

Wednesday 7/31/13

Afternoon:

Press - 65lbs 1x 5, 95lbs 2x 5, 1x 7

Chinups weighted 10lbs - 1x 7, 1x6

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 275lbs 1x 7

Swiss ball neck bridges

Swings two handed 32kg - 5x 10

Monday 7/29/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 165lbs 2x 5, 1x 7

Curl - 45lbs 2x 12

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

Swiss ball neck bridges

Monday 7/22/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 13

Pushups - 3x 16

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 280lbs 1x 5,3,2

Double kettlebell press 2x16kg - 3x 5, 10

Just playing around a bit this week while sort of sticking to what is working for me also.

Friday 7/19/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 5

Pushups - 3x 16

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 295lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 200lbs 1x 2,2,1,1

Finally hit 200lbs for my bench. It's feeling heavy. I'm thinking about a small reset on bench for now...maybe 10% or so and then wave up again. I do want to get some squatting in the mix again so I'm thinking about how to do that.

Thursday 7/18/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 13

Pushups - 3x 16

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 290lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 195lbs 1x 3,3,2,2

Wednesday 7/17/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 5

Pushups - 3x 16

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 285lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 190lbs 1x 3,3,2,2

Tuesday 7/16/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 13

Pushups - 3x 16

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 280lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 1x 4,3,2,1

Monday 7/15/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 5

Pushups - 3x 16

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 275lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 1x 4,3,2,1

I accidentally did 185 for my bench set today. No biggie, I'll just repeat tomorrow.

Friday 7/12/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 290lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 195lbs 1x 3,3,2,2

Thursday 7/11/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 5

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 285lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 190lbs 1x 3,3,2,2

Wednesday 7/10/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 280lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 1x 4,3,2,1

Tuesday 7/9/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 5

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 275lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 180lbs 1x 5,3,2

Monday 7/8/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 270lbs 1x 5,3,2

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

Saturday 7/6/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 285lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 190lbs 1x 3,3,2,2

Well, PTTP is delivering as expected. I have never benched 190lbs before (yes, I'm weak) and I got my 2 sets of 3 and 2 of 2 like I wanted. The 3rd rep of my second set of 3 was a tough one, but it went up. All reps touched to my chest, not bounced and full range. I definitely need to be sharper with my technique, but that's what practice is for.

Friday 7/5/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 3x 5

Pushups - 3x 15

Thursday 7/4/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 280lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 1x 3,3,2,2

Wednesday 7/3/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 4

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 275lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 180lbs 1x 3,3,2,2

Tuesday 7/2/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 270lbs 1x 5,3,2

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

Monday 7/1/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 4x 4

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 265lbs 1x 5,3,2

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

Friday 6/28/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 280lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 1x 3,3,2,2

Thursday 6/27/13

Morning:

Goblet squats 32kg - 3x 10

Pullups - 3x 4

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 275lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 180lbs 1x 3,3,2,2

Wednesday 6/26/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 270lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 175lbs 1x 4,3,2,1

Tuesday 6/25/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 2x 12

Pullups - 4x 4

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 265lbs 1x 5,3,2

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

Monday 6/24/13

Morning:

Goblet squats 32kg - 3x 10

Horizontal Rows - 3x 12

Pushups - 3x 15

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 260lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 165lbs 1x 5,3,2

I'm going to start documenting the stuff I do in the morning. I've been slowly working up the reps and difficulty while trying to keep it easy.

Friday 6/21/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 275lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 180lbs 1x 3,3,2,2

Some pullups, some goblet squats and pushups

Thursday 6/20/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 270lbs 1x 5,3,2

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

Some horizontal rows, some goblet squats and pushups

Wednesday 6/19/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 265lbs 1x 5,3,2

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

Some pullups, some goblet squats and pushups

Tuesday 6/18/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 260lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 165lbs 1x 5,3,2

Some horizontal rows, some goblet squats and pushups

Monday 6/17/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 255lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 1x 5,3,2

Some pullups, some goblet squats and pushups

Friday 6/14/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 270lbs 1x 5,3,2

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

Some pullups, some goblet squats and pushups

Thursday 6/13/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 265lbs 1x 5,3,2

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

Some pullups, some goblet squats and pushups

Wednesday 6/12/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 260lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 165lbs 1x 4,3,2,1

Some horizontal rows, some goblet squats and pushups

Tuesday 6/11/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 255lbs 1x 5,3,2

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

Some pullups, some goblet squats and pushups

Monday 6/10/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 250lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 5,3,3

Some horizontal rows, some goblet squats and pushups

Friday 6/7/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 265lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 170lbs 1x 3,3,3

Some horizontal rows, some goblet squats and pushups

Thursday 6/6/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 260lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 165lbs 1x 5,3,3

Some horizontal rows, some goblet squats and pushups

Wednesday 6/5/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 255lbs 1x 5,3,2

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

Some pullups, some goblet squats and pushups

Tuesday 6/4/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 250lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 5,3,3

Some horizontal rows, some goblet squats and pushups

Monday 6/3/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 245lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 150lbs 1x 5,3,2

Some horizontal rows, some goblet squats and pushups

Saturday 6/1/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 260lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 165lbs 1x 3,3,2

Some pullups, some goblet squats, horizontal rows and pushups

Thursday 5/30/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 250lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 160lbs 1x 5,3,2

Some pullups, some goblet squats and pushups

Wednesday 5/29/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 250lbs 1x 5,3,2

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

Some horizontal rows and pushups

Tuesday 5/28/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 245lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 150lbs 1x 5,3,2

Some pullups, some goblet squats and pushups

Monday 5/27/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 240lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 145lbs 1x 5,3,2

Some pullups, some horizontal rows, some goblet squats and pushups

Thursday 5/23/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 250lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 160lbs 1x 5,3,2

Some pullups

Tuesday 5/21/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 240lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 150lbs 1x 5,3,2

Some pullups, some swings, some goblet squats and pushups

Monday 5/20/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 235lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 1x 5,3,2

Some pullups

Thursday 5/16/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 245lbs 1x 5,3,2

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

Some pullups

I missed yesterday due to just being tired. I'll be traveling tomorrow so I'll miss tomorrow too. I feel great though so far and I'm not worried about it.

Tuesday 5/14/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 235lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 1x 5,3,2

Some pullups

Monday 5/13/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 230lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 140lbs 1x 5,3,2

Some pullups

Friday 5/10/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 5, 225lbs 1x 3, 245lbs 1x 5,3,2

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

Some pullups

Thursday 5/9/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 5, 240lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 150lbs 1x 5,3,2

Some pullups, some swings, some goblet squats and pushups

Wednesday 5/8/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 235lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 1x 5,3,2

Some pullups

Tuesday 5/7/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 230lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 140lbs 1x 5,3,2

Some pullups and chinups gtg

Monday 5/6/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 205lbs, 1x 3, 225lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 135lbs 1x 5,3,2

I've been messing around but haven't done anything consistent or organized at all. School is taking a lot of my attention so I'd like to get into a groove with PTTP while I'm working on the classes for my major.

I'm sort of greasing the groove with pullups and 28kg bell presses in the backyard. I want to do some swings as well and that should do fine for the time being.

Monday 3/18/13

Morning:

Pushups - 3x 12

Horizontal rows - 3x 10

Kettlebell deadlift 28kg - 3x 10

Afternoon:

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

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

I'm back after taking a month off. Funny how much I didn't realize how the grind was getting to me. I've been losing weight too so I planned on a month to recover and adjust to my new diet. I'm about 215 now which is a 10 - 15 lb loss so far. I'd like to stay as strong as I can though as I try to move down to 200 - 205 or so. My squats felt really heavy at 200 so I stopped there for now as I get used to squatting again after a month off.

Monday 2/18/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5

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

Band pullaparts after last 3 sets - 3x 20

I hurt my lower back the last workout I wrote down. I've been doing kettlebell swings and stuff just getting used to it again. I'm working on losing some weight too. I've already dropped about 10 lbs.

Monday 2/4/13

Afternoon:

Squat - 120lbs 1x 5, 155lbs, 1x5, 185lbs 1x 5, 185lbs 1x 3, 205lbs 1x 5, 235lbs 1x 6

Bench press - 80lbs 1x 5, 100lbs 1x 5, 115lbs 1x 5, 125lbs 1x 5, 145lbs 1x 5, 165lbs 1x 5

Band pullaparts after last 3 sets - 3x 20

I took last week off. The 3 sets of 10 squats were starting to get to me physically and mentally. I'm going to balance two days of strength work with some conditioning days. I'm also going to work on losing some body fat at the same time.

Friday 1/25/13

Afternoon:

Squat - 120lbs 1x 5, 150lbs, 1x5, 175lbs 1x 5, 225lbs 1x 5

Bench press - 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 1x 5

Band pullaparts after last 3 sets - 3x 20

Backoff day.

Wednesday 1/23/13

Afternoon:

Squat - 120lbs 1x 5, 150lbs, 1x5, 175lbs 1x 5, 225lbs 1x 5, 250lbs 1x 3, 280lbs 1x 2

Bench press - 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 1x 5, 160lbs 1x 3, 180lbs 3x 2

Band pullaparts after last 3 sets - 3x 20

Saturday 1/19/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 5, 210lbs 3x 10

Press ladders - 28kg - 3x 1,2,3,4 with doubled horizontal pulls after each of the first 3 rungs (2,4,6)

Wednesday 1/16/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 5, 210lbs 3x 10

Deadlift - 155lbs 1x 5, 195lbs 1x 5, 230lbs 1x 5, 290lbs 1x 5, 325lbs 1x 3, 365lbs 1x 2

Bench press - 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 145lbs 1x 5, 160lbs 1x 3, 180lbs 1x 3

Band pullaparts after last 3 sets - 3x 20

First time pulling 365lbs since I originally set it at that first TSC that I competed in. It felt heavy but I got a double with my all time best weight.

Saturday 1/12/13

Afternoon:

Squat - 120lbs 1x 5, 150lbs, 1x5, 175lbs 1x 5, 205lbs 1x 3, 235lbs 1x 3, 265lbs 1x 4

Press ladders - 28kg - 4x 1,2,3 with doubled horizontal pulls after each rung (2,4,6)

Wednesday 1/9/13

Afternoon:

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

Bench press - 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 150lbs 1x 3, 170lbs 1x 5

Band pullaparts after last 3 sets - 3x 20

Tuesday 1/8/13

 Afternoon:

Press ladders - 28kg - 3x 1,2,3 with doubled horizontal pulls after each rung (2,4,6)

Monday 1/7/13

Afternoon:

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

Deadlift - 155lbs 1x 5, 195lbs 1x 5, 230lbs 1x 5, 275lbs 1x 3, 315lbs 1x 3, 345lbs 1x 4

So close to one of my intermediate goals of pulling 345lbs for 5 reps. I think I had the fifth rep if I wanted it, but I'd already sort of hitched the fourth so it would have been ugly.

Saturday 1/5/13

Afternoon:

Squat - 120lbs 1x 5, 150lbs, 1x5, 175lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 250lbs 1x 6

Bench press - 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 1x 5, 145lbs 1x 5, 160lbs 3x 5

Band pullaparts after last 3 sets - 3x 20

Thursday 1/3/13

Afternoon:

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

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

Tuesday 1/1/13

Afternoon:

Bench press - 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 1x 5, 145lbs 1x 5, 160lbs 1x 8

Chinups after each workset - 3x 2