Cycle 2(with free squat instead of box squat)
Squat
2x8@bar, 5@95, 5@115, 3@135, 3@155, 3@165, 3@175 (20lb PR!!), 3x5@135
*This was so awesome! BIG break through in my squatting and I’m pumped about it:)
Stepups
3x8 R/L@30s
Glute Bridge
6@135, 4x6@225
Pullthroughs
3x10@“90”
Deadlift
2x5@135, 5@185, 3@205, 3@215, 2@225, 2@215, 3x3@205
*This was complete shit. I missed the third reps at 3@225 and the second 3@215 that I was going for. My form is not supporting me getting heavier pulls apparently. So, gotta get my shit together I guess.
Goblet Squat
4x8@60
Lunges
3x16@20s
Hypers
3x12@25s
Banded Pulldown Abs
15, 20, 20
Bench
10@bar, 10@65, 5x8@75
Arnold Press
4x6@25s
Front/Lat Raise Combo
3x8@10s
DB Rows
4x8@65s R/L
Circuit(4 rounds)
10 box jumps
8 Overhead squats@35
12 kettlebell swings@45
6 pushups
*It was my first time doing overhead squats so I used the light barbell at my gym which is about 15lb maybe? I added 2 10s on there so I’m calling it about 35lb. Next time I’ll use the 45lb barbell since I got use to them. I’ll probably start doing them more often cause I really like them.
Stair master
10 minutes, level 5
From 10/18/12
Squat
2x8@bar, 6@95, 5@115, 3@135, 2@155, 2@175, 2@185(1 rep PR), 5x5@135
Step ups
3x8@30s R/L
Leg Press
4x8@230
Lat Pulldowns
3x8@“105”
Flat banded abs
4x6
Side Bend Abs
3x12@25
Yesterday
Deadlift
2x8@135, 3x6@185, 2x3@185, 4x8@135
*My form is just shit apparently. 185 felt heavy so I got angry and went lighter to try to work on form. Meh, kinda worked.
Overhead Squat
Bar only: 6x8
*So I basically was just learning how to do these, so I did a bunch of reps. But I think I got the form down decently to go up in weight next time.
Circuit:
Lunges
3x12@30s
Hypers
3x10@40
Hanging Leg Raises
3x10
Yesterday
Bench
8@bar, 8@65, 5@75, 5@85, 3@95, 2@95, 1@95(terrible), 7x3@75 speed work and form work
*Bench is terrible. I need help lol.
Penlay Rows
8@75, 3x8@95
Banded tricept kickbacks(superset)
4x10
Pushups
4x8
Circuit
10 box jumps
12 kettlebell swings@30
10 BW hypers
10 Pullthroughs@90
12 hanging knee raises
Today
Squats
2x8@bar, 5@95, 5@115, 3@135, 2@155, 1@175, 1@185, 1@200(15lb PR), 5x3@155
*So, the PR today was about at parallel but I’m counting it dammit. I had no spotter like I usually do and so my confidence was down just a touch. SO, PR. Takin it.
Stepups
3x8 R/L@30s
Goblet Squats(speed)
3x8@45
Leg Press
8@180, 3x8@230
RDL
2x8@95, 2x5@135
Stair master
8 minutes, level 4
*I had tons of energy today. Not sure why honestly. So I took advantage and lifted heavy and did a lot. Plus the PR at the beginning of the workout was awesome. Big milestone for me. Yay squatz!
Deadlift
2x8@135, 5@185, 6x5@205
*pretty sure that’s about a 3 set PR so I’ll take it
Lunges
4x12@30s
Overhead squat
4x8@bar
*strictly continuing to work on form, but they’re fun.
Stairmaster
10 minutes, level 7
10/31/12
DB Bench
8@25s, 8@30s, 5@35s, 6@40s
*worked on explosiveness and control.
Iso-Lat Rows
8@90, 4@180 (alternate between neutral and pronated grips)
DB Overhead Press
3x6@30s
Front/Lat Raises(superset)
3x6@10s
Flat banded abs
3x10
Side Bend abs
2x12@25
Airdyne Bike
10 minutes
Squat
2x8@bar, 6@95, 5@115, 5@135, 6x4@155(about a 3 set PR)
BB Glute Raises
8@135, 4@205
Stepups with Knee Raises
4x6 R/L@20s
Pushups
4x8
Pullups
4x6@-50
Pulldown Abs
4x15@“125”
Smith machine incline bench
3x6@25s
*no idea how much the bar weighs and usually don’t use a smith machine, but I’m trying out different things to help my benching.
Arctrainer
16 minutes, level 7
Yesterday
Deadlift
2x8@135, 5@135(sumo), 2x3@185(sumo), 2x5@185(conv), 3x8@185(conv)(3rep PR)
*I was trying to learn sumo and see if it works for me. Apparently it does not or I wasn’t doing it correctly. My arms and legs work better with conventional since they are so long( this is what my BF told me). So whatever. Sticking with conventional I guess.
Overhead Squat, Cleans and Snatches
*did a whole mix of these just working on form and such. Only used the bar. It was tiring, none the less.
Circuit:
Hypers
3x15@BW
Kettlebell swings
3x12@35
Hanging leg raises
3x12
Nice work CamBam 
Happy Tuesday!
Thanks coyotegal:)
Yesterday
Bench
2x8@bar, 8@65, 2x3@85, 4x2@95
Pendlay Rows
8@75, 8@95, 3x6@115
Floor Press
3x8@bar, 3x3@75
*just learning how to do these and testing them out.
Decline Bench
8@bar, 2x2@95, 3@95
DB Overhead Press
4x6@30s
Front Raises
3x8@10s
Banded Tricept Kickbacks
3x10 R/L
Yesterday
Box Squats
2x8@bar, 8@95, 6@115, 5@135, 3@155, 2@175, 5x5@135
*The goal was to get 3@175 but I failed the 3rd rep. It was sooo close though. Mehhhhh.
One-legged RDL
4x8@50
Bulgarian split squats(superset)
4x6@25s R/L
Hypers
4x8@60
Hanging leg raises(superset)
4x12
Airdyne Bike
One tabata and I was exhausted after this
Yesterday
Speed Box Squats
2x8@bar, 5@95, 5@115, 20x2@115(in 16:30)
Speed Deadlift
15x1@135
Banded Triceps Extensions(one mini band per hand)
3x15
Hammerstrength High Rows
4x10@45s
Banded Hamstring Curls
3x20
Deadlift
2x5@135, 2x5@185, 2x5@205, 2x5@185, 5x8@135
Built up the pyramid and it felt heavy, so I decided to go back down the pyramid and work on increased speed.
Stepups
4x8@30s R/L
Goblet Squat(superset)
4x8@50
Pushups
4x8
Pullups
4x5
Chest supported T-bar
3x5@70
*I’m simply not getting any stronger with deadlift. This sucks, I have to figure out something. Any program suggestions would be helpful.
Complexes(8 squats, 8 lunges, 8 OHP, 6 cleans, 8 rows)
1 sets@bar, 1 sets@55, 4 sets@65
Incline DB Bench
4x10@25s
“Leg Sled” squats
3x8@160
Cable Pull Down Abs
3x10@80, 10@90
Airdyne bike
2 tabatas in 11 minutes
Yesterday
Pendlay Rows
2x8@70, 2x8@90, 2x8@110
Bench
2x8@bar, 6@65, 3x3@85, 2@95…this was going horribly so I added bands.
(added bands) 3x3@bar, 2x2@65…removed bands to test at 95 again
(removed bands)2@95…at this point I was just worn out and frustrated. Starting a bench program at some point.
Banded Triceps Kickbacks
3x10
Banded flat abs
3x10
Side Bends
2x20@25
15@35
Cable High Lat Rows
3x15@“60”
Squat
2x8@bar, 2x6@95, 2x3@115, 2@135, 15x2@135 in 12:15
*justbtryimg to work on my speed & I wanted to mix it up
Lunges
4x12@35s
Pushups
4x5
Hanging leg raises
4x12
*I went to workout right after an 11 hour work day so it was a very minimal workout. At least I did something?
Squat
2x8@bar, 2x5@95, 5@115, 3@135, 10x3@155(I’ve done 6x4@155 so this is about a 3 set PR?)
Cicuit(3 times)
8 box jumps
12 kettle bell swings @25
10 hypers @40
10 hanging knee raises
5 pullups
6 minutes on the Airdyne Bike
Banded Hamstring Curls
3x20
*This was done after 4 days of laying around and eating over the Thanksgiving break. I was so exhausted at the end it’s crazy. But I needed it because I’m pretty sure i gained like 10 lbs over the last week haha. Time to get it off!
Week 1 of 5/3/1 program
Deadlift
*also along with the new program, I’ve started using a leather lever belt. My boyfriend couldn’t use it because it hurt his ribs but it fits me pretty well. It also is insanely helpful with deadlift as I discovered today
8@bar, 8@135, 2x5@135, 5@155, 5@185, 11@205(6rep PR), 5x10@115
*this was a big PR for me & all these pulls felt very fast while using the belt! Yay!
Bulgarian split squats
4x5@40s R/L
High lay rows
4x10@90
Banded pallof press
5x15 second holds on each side