box squats
245x5
280x3
315x1
deadlift standing on 45 lb plates
200x5
250 for 4 sets of 5
power cleans
5 sets of 6
95 105 115 120 125
Bent Row
135 145 155 175 180
Shrugs
5 sets of 6
185 225 245 265 275
Military press
5 sets of 10
45 50 55 60 65
Speed bench
10 sets of 3
190 done in 7:00 tried to rest :30 in between
Seated dip
4 sets of 10
Elliptical intervals
5 sets of 30 secs 90 secs of rest
Deadlift standing on 100lb plates
200x5
250x5
290x5
330x5
200x5
Hang Clean & Bent Row super set
5 sets of 6
95 100 105 115 125
bench
245x5
265x5
280x3+1
bench is feeling the effects of weight loss
rope pushdowns
5x10
superset 15lb dbell
front dbell raisesx8
side dbell raises x8
rear dbell raisesx8
dbell curl x10
treader
3 sprints
30 secs on 6% incline 5.2 mph
2:00 walk
weight 248
Is anyone reading this? Getting ready for a deadlift only meet on June 3rd.
Squat
300x5
320x5
340x5
Deadlift standing on 100lb plate
225x5
260x5
Hang clean and bent rows 5 sets of 6
95 105 110 115 135
shrug 5 sets of 6
225 245 265 295 305
Clean and Press
80x5
90x5
105x5
Bent Row
95x5
115x5
125x5
135x5
155x5
20 mins treader
Deadlift
185x5
225x5
275x5
315x5
365x5
Decline situps
3x8
Back extensions
4x8
Kbell snatch
35lb x2,3,4,5 each arm
5 sprints approx 40 yards
Military Press
85x5x10 last set got 11
Pullups 5 sets
3 3 3 3 4
Dips
3 4 5 5 8
15 mins treader
Cleans
95x5
105x5
120x5
Box Squat
135x5
185x5
225x5
275x5
315x5
Pull throughs
5x10
Leg raises
4x8
Hill Sprints on treader
6 sprints 15 secs each
5.6 at 5%
5.6 at 5% incline
6.0 at 6%
6.4 at 7%
6.8 at 8%
7.2 at 10%