5/06/2010
Overhead Press
70x8
115x4x4
Push Press
160x1x3
Barbell Row
160x5x3
first day back after taking a week following the meet.
everything feels pretty good.
7/06/2010
Squat
135x4
185x4
215x4, x3, x2, x1
that was supposed to be 215 for 4x4, but after the week off my squat strength just sucks, couldnāt keep form or anything.
anyone else experince this? and the crease in my left hip hurts like a bitch.
hope its better next week.
9/06/2010
Bench Press
155x4x4
3-Board Press
205x3, x3
215x3
Close-Grip Press
185x4
175x4, x4
Box Squat
175x3x3
squats feeling much better. right muscles working, form right on.(sore though)
10/06/2010
got bored, decided to do tire flips.
10-15 flips at a time, rest a minute, total 60 flips.
deadlifts tommorow, canāt wait.
11/06/2010
Deadlifts
305x4, x4, x3, x2
noticed after that the program says sets of 2.
forearms destroyed from tire flips.
Box Squat
185x3x3
12/06/2010
Overhead press
70x8
115x4
120x4,4,4
Barbell Row
170x5,5,5
Tractor Tire flip
4 sets of ten, hot as hell and humid today.
14/06/2010
Squat
95x5
135x4
185x4
225x4,4,4,4
Box Squat
185x3,3,3
Good Morning
185x5
205x5,5
Leg Press
4 plates/side x4
4 1/2 plates/side x4,4
Barbell Curl (not done in squat rack)
60x8
110x5,5,5
16/06/2010
Bench Press
barx6
95x4
135x4
155x4
165x4,4,4
3-Board Press
215x3,3,3
Close-Grip Press
185x4,4,4
17/06/2010
Deadlift
135x6
225x6
275x3
315x4,4,4,4
video of best set
Speed Deadlift
225x1 x8
Box Squat
185x3,3,3
Leg Press
4 plates x4,4,4
Pull-ups
4,3,3
spent
19/06/2010
Overhead Press
70x7
120x4
125x4,4,4
Barbell Row
170x5,5,5
moved wagons of hay into loft.
21/06/2010
Squat
barx6
135x3
185x2
225x4
235x4,4,4
275x1
Good Morning
215x4,4,4
Leg Press
4 plates+25/side x4,4,4
Barbell Curl
110x5,5,5
23/06/2010
Bench Press
120x4
160x4
165x4,4,4
alone today so no support work.
25/06/2010
Deadlift
135x4
225x4
310x4
320x4,4,4
Speed Deadlift
225x1 x6
Box Squat
185x3,3,3
Good Morning
225x4,4,4
Pull-Up
5,5,5
28/06/2010
Squat
barx4
135x4
185x1
225x1
235x4
240x4,3,2 called it a day.
was supposed to be 240 for 4,4,4 but somthing didnāt quite feel right today, lower back felt off after spending sunday picking rocks from a field. hopefully better next monday.
30/06/2010
Bench Press
barx8
60kgx5
75kgx4
77.5kgx4,4,4
Close-Grip press
87.5kgx4,4,4
2/07/2010
Deadlift
135x5
225x4
320x4
330x4,4,4
Box Squat
185x3,3,3
Good Morning
225x4,4,4
3/07/2010
Overhead Press
125x4,4,4,4
Barbell Row
175x5,5,5
5/07/2010
Squat
barx5
135x3
185x3
225x1
240x4
250x4
260x2 - YouTube
265x1
225x1,1,1
Box Squat
185x3,3,3
Good Morning
225x4,4,4
Leg Press
4 plates/side x4
5 plates/side x4,3
calling it quits for today, squat form off a bit, better on sets of 225 after, working on it.
7/07/2010
Bench Press
120x4
170x4
175x4
180x4
185x4
Close-Grip Press
190x4,3,3
9/07/2010
Deadlift
135x5
225x3
315x1
330x2
340x2
put belt on
350x2
360x3
Box Squat
135x3
185x3
205x3
225x2
Pull-up
4,5,5 (straps)