4/22/12
close grip bench
barx10
add bands
135x15
135x15
remove bands
165x12
upright rows
2x15
BB extensions to the neck
4x10
Side raises
2x50
pullaparts
2x30
4/23/12
ME lower
Reverse hyper
2x30,15
Front squat (lbs)
barx10
135x3
225x3
275x1
315x1
335x0 
Back squat
5x10 with <60 sec rest @ 225 lbs
Reverse hyper
3x8
GHR
4x12-15
Lat pulldown
1x25
4/24/12
DE upper
palms facing lat pulls
2x15
Reverse hyper
2x30,20
Football bar bench (lbs)
barx10
135x3
add mini band
135x3
155x3x5 sets
165x3x4 sets
175x3
DB bench
80’s x10
100’s x7 PR
Close grip bench vs purple band
135x10
135x10
BB extensions to the neck
barx15
add chains
barx12
65x10
85x8
85x8
Lat pulldown
3x8
Seated row, low row machine, palms facing lat pulls
3x8
Side raises
4x20
4/25/12
GPP work
KB military press
3x20
Lat pulldown
3x15
Rope tricep pushdown
3x12
GHR
2x15
Pulled the sled for 4 trips of about 20 yards
4/26/12
DE lower
Reverse hyper
2x30,20
Front squat (lbs)
barx10
135x5
135x5
225x2x3 sets
add chains
225x2x3 sets
add another chain
225x2
remove one chain
225x2
Deads (kg)
70x2
120x2
150x2
160x1
170x1
180x1
200x1 PR
Reverse hyper
3x8 heavy
Pulled sled w/ 185 lbs for a total 100 yards
GHR
2x20,15
4/27/12
ME upper
Lat pulldown
2x15
Bench (lbs)
barx20
barx20
135x3
135x3
185x3
225x1
245x1
265 5 singles
DB palms facing presses
80’s x12
80’s x12
BB tricep extensions to the neck w/ chains
8x8-12
Palms facing lat pulldown
5x8-10
Pullups
2x10
KB military press
3x20
Battling ropes 5 rounds of 20 seconds
Reverse hyper 2x30
4/28/12
extra work
Sumo deads
135x8
135x8
185x8
225x8
225x8
275x8
225x8
Bench, index on smooth
135x25,20
Seated DB power cleans
2x12
4/30/12
ME lower
Reverse hyper
3x10
Front squat (kg)
barx10
barx10
70x5
70x5
100x3
120x2
140x1
100x10
115x4
Reverse hyper
3x8
GHR
3x15-20
Box pulls (kg)
70x5
120x5
140x5
160x5
180x5
190x5
GHR/back extension
2x15/15
Hanging leg raise
2x10
5/1/12
DE upper
lat pulldown
3x15
Football bar bench (lbs)
barx10
135x3
add mini bands
135x3x4 sets
155x3x4 sets
175x3x2 sets
DB bench
80’s x10
100’s x7 ties PR
80’s x9
80’s x8
BB tricep extensions to the neck w/ chains
4x8-12
Seated row
3x10
Palms facing lat pulls
4x8
Rope pushdown
3x10
KB one arm press
3x20 each arm
Reverse hyper
1x30
5/2/12
GPP
KB swings
4x12
Lat pulldown
2x20
Pulled sled w/ 45 lbs for 10 trips of about 40 yards
5/3/12
DE lower
Reverse hyper
3x10
Squat (lbs)
barx30
135x10
135x10
225x3x3 sets
add chain
225x3x3 sets
255x3x3 sets
275x3x3 sets
only rested about 1 minute between all sets
Reverse hyper
3x10
Speed pulls (kg)
70x2
120x2x2 sets
130x2x2 sets
140x2
145x2
Inclined GHR
3x12-15
5/4/12
ME upper
med ball throws
lat pulldowns 2x20
Bench (lbs)
barx20
135x5
135x5
185x5
225x1
245x1
265x1 felt crappy
245x3 felt heavy
245x3 felt heavy
DB bench
80’s 3xfailure
Palms facing lat pulls
4x8
BB tricep extension to neck
barx10
65x10
85x10
95x8
115x8
135x4
Lat pulldowns
3x8
Dips
BW+45 x6
Side raises
30’s x15
5/512
DB step ups
3x15
Bradford presses
3x10
DB side raises, DB powercleans, hammer curls, tricep extensions
5/7/12
ME lower
Foam rolling, stretching
Reverse hyper
3x10
Squat (lbs)
barx10
135x8
225x5
275x3
315x1
345x2
315x10 ties PR
1a)Reverse hyper
3x8
1b)Single arm KB swing
3x6 each arm
Back attack machine
3x15-30
Inclined GHR
1x12
5/8/12
DE upper
Palms facing lat pulldown
2x20
Bench (lbs)
barx20
135x3 index on smooth
135x3 add mini band 135x3
add another mini
135x3x5 sets ``
145x3x3 sets thumbs from smooth
155x3x2 sets pinky on ring
DB bench
80’s x6
100’s x7
100’s x5
80’s x10
Palms facing lat pulldown
4x8
BB tricep extension to neck
5x5-12
KB one arm press
16kg x25 each arm
24kg 2x10
Lat pulldown
3x10
Pulled sled for 6 trips of about 80 yards each with 45 pound plate on it
5/9/12
GPP
Reverse hyper
2x30
Lat pulldown
2x20
Pull sled for 4 trips of about 40 yards with 90 pounds on the sled
GHR
2x8
Close grip bench
2x20,12
Pull sled for another 4 trips of about 40 yards with 90 pounds on the sled
5/10/12
DE lower
Reverse hyper
3x10
Squat (lbs)
barx10
135x8
225x3
275x3
315x6
315x6
add belt
315x6
Reverse hyper
3x8
Pulls (kg)
70x2
100x2
140x2
140x2
160x2
160x2
1 arm KB swing
2x6 each arm
Back attack machine
3x8
5/11/12
ME upper
Palms facing lat pulls
2x15
DB bench
60’s x10
80’s x10
100’s x7.5
100’s x5
80’s x12
Palms facing lat pulls
4x8
Bench
135x20 index on smooth
185x a few
Rope pushdowns
5x8-10
KB military presses
2x20
Reverse hyper
2x30
5/12/12
GPP
Lat pulldowns
2x15
Dips
45 lbs x10 PR
70 lbs x5 PR
Tricep pushdowns
4x15
Leg Press
2x15
Leg extension
3x15
Pull sled for 5 trips of about 40 yards with 90 lbs on the sled
5/15/12
DE upper
Lat pulls
2x15
Bench (lbs)
barx20
135x5 index on smooth
add mini band
135x3 same grip
add purple
135x3x5 sets index on smooth
165x3x2 sets thumbs from smooth
135x3x2 sets pinky on ring
185x15
185x12
Reverse Hyper
2x20
DB row
80’s x20
100’s x11
Palms facing lat pulls
2x15x12
Rope triceps
2xfailure
Row sled for about 40 yards, push sled for 40 yards
x2 rounds, 45 lbs, 90 lbs
Pull sled for about 40 yards w/ 90 lbs
x2