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