Tuesday 9/20/11

Afternoon:

Back squat - 1x70, 100lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 255lbs 1x5, 290lbs 1x3, 325lbs 1x2

Bench: 65 x5, 87.5 3x10

One handed swings 20kg - 5x 10/10 (100 total)

Saturday 9/17/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 125lbs 1x3, 145lbs 1x3, 160lbs 1x6

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 90lbs 1x3, 105lbs 1x3, 117.5lbs 1x6

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

One handed swings 20kg - 5x 10/10 (100 total)

Thursday 9/15/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Bench: 65lbs x5, 85lbs x5, 100lbs x3, 115lbs x3, 132.5lbs x3, 150lbs x5

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x16

One handed swings 20kg - 5x 10/10 (100 total)

I figure I'll just add some swings to the end of my lifting to get a bit of cardio for now. It's the advice I give on the DD forums. I'd love to hit the prowler consistently but it's just such a pain in the ass to get it packed up and drive somewhere I can push it without getting hassled.

Tuesday 9/13/11

Afternoon:

Back squat - 1x65, 95lbs 3x10

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 240lbs 1x3, 270lbs 1x3, 305lbs 1x4

Bench: 65 x5, 85 3x10

I'm going to do light benching on Tuesdays. I feel that one day a week isn't giving me enough volume to work on it. All reps were paused at the bottom.

Saturday 9/10/11

Afternoon:

Back squat - 70lbs 1x5, 90lbs 1x5, 110lbs 1x3, 115lbs 1x5, 135lbs 1x5, 155lbs 1x6

Barbell press - 50lbs 1x5, 65lbs 1x5, 80lbs 1x3, 85lbs 1x5, 100lbs 1x5, 110lbs 1x7

CC Pullups step 1 vertical pulls - 3x30

Band pull aparts (purple Jumpstretch band) 3x14

Convict Conditioning sets sure require patience. I feel good about these in my routine. My elbow is feeling good and it seems as though the tendonitis I've had for over a year is almost gone.

I pick up my kettlebells and press them here and there. My 32kg press feels better than ever and I believe I'm a bit lighter than I was the last time I was pressing it this well.

I'm about 213lbs right now.

Thursday 9/8/11

Afternoon:

Back squat - 1x65, 90lbs 3x10

Bench: 65 x5, 85 x5, 100 x3, 110 x5, 125 x5, 140 x6

CC Pullups step 1 vertical pulls - 3x25

Band pull aparts (purple Jumpstretch band) 3x12

Tuesday 9/6/11

Afternoon:

Back squat - 1x65, 90lbs 3x8

Deadlift - 135lbs 3x5, 170lbs 1x5, 205lbs 1x3, 220lbs 1x5, 255lbs 1x5, 290lbs 1x5

Pushups - 3x12

I took all last week off to recover as much as possible. I'm going to repeat this last month.