August 13, 2011:
3 Board Press -
135x6
185x5
225x5
275x3
315x3
350x5 (5 rep PR)
Incline DB vert grip -
50x10
65x15x4
Pullups -
3 sets of 10
August 15, 2011:
Speed Squat w/ cambered bar -
155x5
205x5x2
245x2x25 in 19:03 (-3 min from last week)
Sled Pulls (30 lb sled) -
1 plate x2
2 plates x2
3 plates x2
5 plates x2
Spread Eagle abs w/55 lb plate -
2 sets of 30
August 16, 2011:
Fat Bar speed bench -
135x5
185x3x20 in 13:13 (-5 min from last week)
Chest Supported Row -
45x5
85x10x6
Arnold Press -
40x5
60x10x6
August 18, 2011:
SSB seated goodmornings -
155x10
205x5
245x5
275x5
300x5
G/H Raises -
6 sets of 10
120 lb planks -
1 min hold
August 20, 2011:
1 board press -
135x5
185x5
225x5
275x3
315x4
Incline DB vert grip -
50x10
65x15x4
DB row -
85x30x2
Deload Week:
Aug 22, 2011
Bench -
135x5
185x5
225x5
275x5
Seated Bradford Press -
100x5x5
Aug 23, 2011
Squat -
135x5
225x5
315x10
Snatch Grip Deadlift -
135x5
225x5
315x5
365x5
Overhead Press -
135x15x2
Aug 27, 2011
Incline DB -
50x30x2
Row Machine -
120x10
150x10
August 29, 2011:
Speed Box Squat (18in) with avg bands -
135x5
225x5
245x2x12 in 10:36
Stiff Legged Deadlift -
135x5
225x5
315x10x4 (I think I should have actually done this on my ME day)
45 lb spread eagle abs -
2 sets of 20
August 30, 2011:
Speed Bench - in 8 minutes
Minis + 40 lbs of chain
135x5
145x3x12
Bradford Press -
95x5
135x5x2
95x10x3
Pullups -
4 sets of 10
September 1, 2011:
Strong band deadlift -
135x5
add band
135x3
185x1
225xF (couldn’t lock out for some stupid reason)
245x1
275x1
300x1 (PR!)
Zercher Squat -
135x5
185x5
225x5
275x10x4 (sucked)
September 3, 2011:
Bench Press -
add minis
bar for 10 reps
135x5
185x5
225x3
275x1
305xFx3 (shittiest lift offs ever, guy let go each time before I locked it out. so really I bench this off something like a 3 or 4 board 3 times haha)
Dumbbell Clean and Press - on each arm
80x5
90x5
100x10x2
Skull Crushers -
65x5
80x10x4
September 5, 2011:
Low Box Squat -
135x5
225x5
260x2
260+80 lbs of chain: 12 sets of 2 in 12:30
Speed Deadlift -
135x5
225x5
275x1
275+80 lbs of chain: 12 sets of 1 in 6:30
90 lb planks -
1 min hold x2
September 6, 2011:
Speed Bench -
135x5
145 + 80 lbs of chain: 12 sets of 3 in 10:17
Arnold Press -
60x5
75x10x4
40 lb pullups -
4 sets of 6
September 8, 2011:
Squat -
add 80 lbs of chain
5
135x5
225x5
315x5
345x1
365x1
385x1
405x1
425x1
435x1
Deadlift Holds -
135x5
225x5
315x10x4
Spread Eagle Abs - weight behind the head
45x10x2
September 10, 2011:
2 board press -
Add minis, 40 lbs of chain
5
135x5
185x3
225x1
245x1
275x1
295x1
315x1
Dumbbell Clean and Press - per hand
80x5
90x5
110x5x4
Skull Crushers -
65x10
100x7
100x8
September 12, 2011:
Speed Squat (18 box) -
135x5
225x5
285x2
285 + 80 lbs of chain: 10 sets of 2 in 8:45
Speed Deadlift -
135x5
add mini, monster mini, 40 lbs of chain
225x1
275x1x12 in 8:00
Shrugs -
135x10
225x10
315x10
Good Mornings -
135x5
225x10x4
September 13, 2011:
Speed Bench -
135x5
155 + minis + monster minis: 10 sets of 3 in 10:00
One arm barbell rows -
95x5
135x5
Dumbbell Rows - per arm
130x20x2
Incline Press -
135x5
185x10x2
September 15, 2011:
Deadlift -
135x5x2
225x5
Add 80 lbs of chain
225x3
275x3
315x1
365x1
405x1
455x1
475x1
485x1 (fuck yeah)
Squat -
135x5
225x5
325x10x3
September 17, 2011:
Floor Press -
135x5
Add 80 lbs of chain
135x5
185x5
225x1
245x1
265x1
285x1
300x1
315x1
40 lb pullups -
4 sets of 7
Overhead Press -
135x5
155x5x8
Barbell Curl -
95x5
115x5
135x10
Deload Week:
Sep 19, 2011
Speed Squat - low box w/ plate
135x5
225x5
Add average bands
225x2x10
Speed Deadlift -
135x5
225x5
225+M+MM: 10 sets of 1
Sep 20, 2011
Speed Close Grip Bench -
135x5
135+M: 12 sets of 3
Arnold Press -
60x5
70x12x4
Barbell Rows -
135x5
185x5
225x5
275x5 (slop)
September 22, 2011
Squat -
135x5
225x5
315x5
365x5
405x3
Romanian Deadlift -
135x5
225x5
315x3
405x3
465x3
Clean and Press -
135x5
185x3
225x1
September 26, 2011:
Speed Squat - low box
135x5
225x5
250x2x25 in 25:00
Back Extensions -
10
45x5
55x10x6
Deficit Spread Eagle abs -
45x15x4 (ow)