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