Friday 11/30/12

Afternoon:

Squat - 115lbs 1x 5, 145lbs, 1x5, 170lbs 1x 5, 185lbs 1x 5, 215lbs 1x 5, 240lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 8x 4

Band pullaparts after last 3 sets - 3x 20

Wednesday 11/28/12

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 145lbs 7x 5

Band pullaparts after last 3 sets - 3x 20

Monday 11/26/12

Morning:

Pushups - 3x 18

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 195lbs 3x 10

Deadlift - 150lbs 1x 5, 190lbs 1x 5, 225lbs 1x 5, 245lbs 1x 5, 280lbs 1x 5, 320lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 6x 6

Band pullaparts after last 3 sets - 3x 20

Friday 11/16/12

Morning:

Pushups - 1x 19

Afternoon:

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

Press ladders - 28kg - 3x 1,2,3 with matching pullups

Wednesday 11/14/12

Morning:

Pushups - 3x 19

Afternoon:

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

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 155lbs 2x 3, 175lbs 2x 2, 185lbs 2x 1

Band pullaparts after each workset - 3x 20

Curls - 75lbs 2x 5

Its a backoff week, but I ended up doing some heavier sets for my bench just because. The 185lbs were the most I've ever tried benching. I had at least another rep and maybe 10lbs but that's for later.

Monday 11/12/12

Afternoon:

Squat - 110lbs 1x 5, 140lbs, 1x5, 165lbs 1x 5, 205lbs 1x 5, 235lbs 1x 3, 260lbs 1x 4

Press ladders - 28kg - 5x 1,2,3,4 with matching pullups

I had another rep in my on my last squat set but I was happy with 4 solid reps of a weight I've never put on my back. I wanted at least 3.

Pr in press ladders too. They are getting easier though I'm using a bit of english on my pullup sets of 4 later on in the ladders. They are still solid though and I'm very happy with what these are doing to my pressing.

Saturday 11/10/12

Morning:

Pushups - 3x 19

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 1x 3, 200lbs 3x 10

Bench press - 70lbs 1x 5, 90lbs 1x 5, 110lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 170lbs 1x 3

Band pullaparts after each workset - 3x 20

Curls - 85lbs 2x 5