Thursday 1/30/14

Afternoon:

Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 230lbs 1x 3, 260lbs 1x 3, 295lbs 1x 6

Squat - 145lbs 5x 10

Two hand swings 32kg - 3x 20

Tuesday 1/28/14

Afternoon:

Press - 45lbs 1x 5, 60lbs 1x 5, 70lbs 1x 5, 80lbs 1x 3, 90lbs 1x 3, 105lbs 1x 8

Bench - 100lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Monday 1/27/14

Afternoon:

Squat - 95lbs 1x 5, 120lbs 1x 5, 140lbs 1x 5, 165lbs 1x 3, 190lbs 1x 3, 210lbs 1x 5

Deadlift - 135lbs 1x 5, 200lbs 5x 10

Two hand swings 32kg - 3x 20

Saturday 1/25/14

Afternoon:

Bench - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 105lbs 1x 5, 120lbs 1x 5, 135lbs 1x 13

Press - 70lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Thursday 1/23/14

Afternoon:

Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 210lbs 1x 5, 245lbs 1x 5, 275lbs 1x 8

Squat - 95lbs 1x 5, 140lbs 5x 10

Two hand swings 32kg - 3x 20

Tuesday 1/21/14

Afternoon:

Press - 45lbs 1x 5, 60lbs 1x 5, 70lbs 1x 5, 75lbs 1x 5, 85lbs 1x 5, 100lbs 1x 9

Bench - 95lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Monday 1/20/14

Afternoon:

Squat - 95lbs 1x 5, 120lbs 1x 5, 140lbs 1x 5, 155lbs 1x 5, 175lbs 1x 5, 200lbs 1x 7

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

Two hand swings 32kg - 3x 20

Saturday 1/18/14

Afternoon:

Press - 45lbs 1x 5, 55lbs 1x 5, 65lbs 1x 5, 95lbs 1x 5

Bench - 95lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Backoff week

Friday 1/17/14

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 235lbs 1x 5

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

Two hand swings 32kg - 3x 20

Backoff week

Thursday 1/16/14

Afternoon:

Bench - 65lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5

Press - 75lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Backoff week

Tuesday 1/15/14

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 170lbs 1x 5

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

Two hand swings 32kg - 3x 20

Backoff week

Saturday 1/11/14

Afternoon:

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 135lbs 1x 12

Press - 75lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Friday 1/10/14

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 235lbs 1x 5, 270lbs 1x 3, 300lbs 1x 4

Squat - 95lbs 1x 5, 115lbs 1x 5, 145lbs 4x 10

Wednesday 1/8/14

Afternoon:

Press - 45lbs 1x 5, 55lbs 1x 5, 65lbs 1x 5, 85lbs 1x 5, 95lbs 1x 3, 105lbs 1x 7

Bench - 100lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Tuesday 1/7/14

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 170lbs 1x 5, 190lbs 1x 3, 215lbs 1x 2

Deadlift - 135lbs 1x 5, 200lbs 5x 10

Two hand swings 32kg - 5x 10

Saturday 1/4/14

Afternoon:

Bench - 60lbs 1x 5, 75lbs 1x 5, 95lbs 1x 5, 105lbs 1x 3, 120lbs 1x 3, 135lbs 1x 12

Press - 70lbs 5x 10

Farmers walk with 28kg and 32kg kettlebells x2

Dips were hurting my shoulders so they are out. Everything feels good. I think this routine will keep me busy for a while. I'm trying to eat enough, but not too much. I'm not crazy in regards to staying on top of my diet so I'm trying to find something that works for me and still lets me recover and get stronger.

Thursday 1/2/14

Afternoon:

Deadlift - 145lbs 1x 5, 160lbs 1x 5, 190lbs 1x 5, 220lbs 1x 3, 250lbs 1x 3, 285lbs 1x 6

Squat - 95lbs 1x 5, 115lbs 1x 5, 140lbs 4x 10

Two hand swings 32kg - 3x 20

Still doing pullups, pushups and some swings in the morning 5 days a week as well.