February 18, 2011:
Speed Squat -
135x5
185x5
225x3
Add 80 lbs of chain
205x2x2
225x2x2
245x2x2
265x2x2 (Belt)
Speed Sumo Deadlift -
135x5
225x5
Add 80 lbs of chain
225x1x2
245x1x2
265x1x2 (Belt)
275x1x2 (Belt)
February 19, 2011:
Speed Bench -
Add monster minis
10
145x3x3
155x3x3
165x3x3
Incline Dumbbell Press -
80x5
95x10x3
Barbell Curls -
95x8
115x8
135x8
145x8
Abs -
3 sets of 10
February 21, 2011:
Concentric Squats - From parallel
135x5
185x5
225x5
275x3
315x3
365x3
405x1
455x1
500xF
485x1 (Barley. These things are gay.)
Deadlift -
135x5
225x5
315x3
365x1
405x1
445x1
475x6 (6 rep PR. This was ultra satanic.)
Captains of Crush -
T: 5
1.5: 5, 4, 3
February 23, 2011:
Floor Press -
95x8
135x5
185x5
225x3
315x1
335x1
355x1 (Sloppy. May need to lay off floor press for a while.)
Dumbbell Clean and Press -
80x5
90x5
100x9 in 1 minute (each rep cleaned)
Overhead Press -
135x5
155x1
185x8 in 1 minute
February 25, 2011:
Speed Squat -
135x5
185x5
225x3
Add 120 lbs of chain
225x2x2
235x2x2
245x2x2
255x2x2 (Belt)
Speed Deadlift -
135x5
225x5
Add 120 lbs of chain
225x1
245x1
265x1x2
275x1
285x1
315x1x2 (Belt)
February 27, 2011:
Speed Bench -
Add monster minis
10
135x3x1
145x3x1
155x3x2
165x3x2
175x3x2
Good speed.
Incline Dumbbell Press -
70x5
75x5
80x17 in 1 minute
Strict Z-bar curls -
65x8
85x8
105x8
February 28, 2011:
Rack Pulls (from 3 inches below the kneecap) -
135x8
225x5
315x5
405x3
455x1
495x1
545x1
585x1 ( 20 lb PR. Grip on my right hand was giving out. I may need to start switching up my grip for pull variations.)
Squat -
135x5
185x5
225x3
315x3
365x1
415x4 (Fuck. Wanted 6. I don’t know whats up with my squat.)
Captains of Crush -
T: 5
1.5: 5, 5, 3
March 2, 2011:
Close Grip Bench -
135x5
185x5
225x3
275x1
315x1
335x1
350x1 (Bench PR!! Fuck yeah.)
Overhead Press -
135x5
185x5
225x2
225x1
Land Mine Side Bends -
90x5
135x5
180x5x2
March 4, 2011:
Speed Squat -
135x5
185x5
225x5
Add 80 lbs of chain
225x2x2
245x2x2
255x2x2
275x2x2 (belt)
Speed Sumo Deadlift -
135x5
225x5
Add 80 lbs of chain
245x1x2
255x1x2
275x1x2
315x1x2 (belt)
March 6, 2011:
Speed Bench -
Add monster minis
10
135x3
145x3
155x3
165x3x2
175x3x2
185x3
Good Speed
Incline Dumbbell Press -
75x5
85x5
95x12 (12 rep PR)
95x9
Barbell Curls -
95x8
115x8
135x8
150x5 (cheat curls)
March 9, 2011:
Bench Press -
135x5
185x5
225x3
Add 2 board w/ manpon
315x1
345x1
365x1
385x1
390x1 (fuck yes)
Wide Grip Pullups -
10
5
5
Barbell Overhead Press -
135x5
185x5
230x1
March 11, 2011:
Speed Squat -
135x5
185x5
225x3
Add 80 lbs of chain
225x2x2
235x2x2
245x2x2
255x2x2 (belt)
Speed Deadlift -
135x5
225x5
Add 80 lbs of chain
235x1x2
245x1x2
255x1x2
265x1x2
March 13, 2011: Worst workout ever. No sleep mind fucking hangover. I am an idiot.
Speed Bench -
Add Minis
10
135x3x2
145x3x2
155x3x2
165x3x2
Incline Dumbbell Press -
75x5
85x5
95x5
March 14, 2011:
Squat -
135x5
185x5
225x3
315x3
375x3
415x6 (Fucking crushed it. This felt amazing…it was as if the burning hatred of Satan was coursing through my veins.)
Stiff Legged Deadlifts -
135x5
225x5
315x5
465x4 (Would have easily gotten 6, but after rep 4 the 5lb and 25lb plates on the right side fell off.)
465x4 (Again. Stopped after this.)
March 16, 2011:
Reverse Band Bench Press (grey average EFS band) -
225x5
275x5
315x5
355x3
385x1
405x1
435x1
450xF (not quite there)
Dumbbell Clean and Press -
80x5
90x5
March 18, 2011:
Speed Squat -
135x5
185x5
225x3
Add 120 lbs of chain
225x2x2
235x2x2
245x2x2 (belt)
255x2x2 (belt)
Speed Sumo Deadlift -
135x5
225x5
Add 120 lbs of chain
225x1x2
245x1x2
265x1x2 (belt)
275x1x2 (belt)
March 19, 2011:
Speed Bench -
Add monster minis
10
135x3
145x3
155x3
165x3x2
175x3
185x3x2
Chest Supported Rows -
45x10
90x6x3
Incline Dumbbell Press -
80x5
95x11x2
95x10
March 21, 2011:
Deadlift from a 3.75 inch Deficit -
135x5
225x5
315x3
405x1
455x1
495x1
520x1 (PR, hitched like shit, Poundstone style)
Parallel Box Squats -
135x5
225x5
315x3
385x1
435x6 (Easy PR)
Captains of Crush -
1.5: 5
March 23, 2011:
1 Board Press -
135x5
185x5
225x3
275x1
315x1
340x1
355x1
Chest Supported Row -
45x10
90x8
115x6
135x6
Dumbbell Clean and Press -
80x5
90x5
100x5
March 25, 2011:
Speed Squat -
95x8
135x5
185x5
225x3
Add 120 lbs of chain
225x2
245x2x2
255x2x2 (belt)
265x2x2 (belt)
275x2 (belt)
Speed Deadlift -
135x5
225x5
Add 120 lbs of chain
225x1
245x1x2
265x1x2 (belt)
275x1x2 (belt)
295x1 (belt)