Wednesday 9/12/12

Morning:

Pushups - 3x 18

Two handed swings 24kg - 3x 10

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 130lbs 1x 5, 145lbs 1x 3, 160lbs 1x 6

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Monday 9/10/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 190lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 260lbs 1x 5, 295lbs 1x 3, 330lbs 1x 3

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

Friday 9/7/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 180lbs 1x 3, 205lbs 1x 3, 230lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 3x 1,2,3

Band pullaparts after ladders - 3x 20

Curls - 70lbs 2x 5

Thursday 9/6/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Wednesday 9/5/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

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

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

Tuesday 9/4/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Monday 9/3/12

Morning:

Pushups - 3x 17

Two handed swings 24kg - 5x 10

Afternoon:

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

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5, 260lbs 1x 5, 310lbs 1x 5

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 120lbs 1x 3, 135lbs 1x 3, 155lbs 1x 6

Curls - 65lbs 2x 5

I messed up and did the first two heavy sets of my 531 deadlift from last week instead of 240 and 275 sets of 3.

I was pretty hungry. I should have something more in my stomach on heavier days like this because I wasn't at my best.