Monday 3/18/13

Morning:

Pushups - 3x 12

Horizontal rows - 3x 10

Kettlebell deadlift 28kg - 3x 10

Afternoon:

Squat - 105lbs 1x 5, 135lbs, 1x5, 160lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5

Bench press - 70lbs 1x 5, 90lbs 1x 5, 105lbs 1x 5, 115lbs 1x 5, 130lbs 1x 5, 150lbs 1x 5

I'm back after taking a month off. Funny how much I didn't realize how the grind was getting to me. I've been losing weight too so I planned on a month to recover and adjust to my new diet. I'm about 215 now which is a 10 - 15 lb loss so far. I'd like to stay as strong as I can though as I try to move down to 200 - 205 or so. My squats felt really heavy at 200 so I stopped there for now as I get used to squatting again after a month off.

Monday 2/18/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5

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

Band pullaparts after last 3 sets - 3x 20

I hurt my lower back the last workout I wrote down. I've been doing kettlebell swings and stuff just getting used to it again. I'm working on losing some weight too. I've already dropped about 10 lbs.

Monday 2/4/13

Afternoon:

Squat - 120lbs 1x 5, 155lbs, 1x5, 185lbs 1x 5, 185lbs 1x 3, 205lbs 1x 5, 235lbs 1x 6

Bench press - 80lbs 1x 5, 100lbs 1x 5, 115lbs 1x 5, 125lbs 1x 5, 145lbs 1x 5, 165lbs 1x 5

Band pullaparts after last 3 sets - 3x 20

I took last week off. The 3 sets of 10 squats were starting to get to me physically and mentally. I'm going to balance two days of strength work with some conditioning days. I'm also going to work on losing some body fat at the same time.

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.