Sean's Quest for Ultimate Viking Strength

Training Training Logs
321

Deload Week

April 23, 2012:
Squat -
135x5
225x5
315x5
375x5x3
Deadlift -
135x5
225x5
315x5
415x5x3
Triceps Pushdown Abs -
100x50

April 24, 2012:
DB flat bench - pauses at the bottom
70x5
80x5
90x5
100x10x3
Wide grip lat pulldown -
200x10
220x10
240x10
DB Row -
125x20x2/arm
Barbell Skull Crushers -
95x10x3

April 25, 2012:
Wide grip lat pulldown face pulls -
160x10
180x10
200x10
160x20
Seated z-bar curls -
85x10
65x10x2
Barbell shrugs -
135x10
220x10
315x10x3
5 second DB shrug holds -
100’s x5x3

April 26, 2012:
Box squat - lowish box
135x15x3
Lunges -
135 x10 steps x3

322

April 30, 2012:
Speed Squat - low box, regular stance
135x5
225x5
265x2
265+avg bands x2x12 in 8:57
Speed Deadlift -
135x5
225x5
285+80 lbs of chain x1x12 in 5:45
Triceps pushdown abs -
100x15x3
Leg Press -
6 plates and 1 avg band /side x20x2

May 1, 2012:
Speed Bench -
135x5
165+monster minis x3x12 in 8:00
DB side laterals -
50x10x3/arm
DB shrugs -
120x10x4
Incline DB flies -
40x10x4

May 3, 2012:
Deadlift -
135x5
225x5
add 80 lbs of chain
225x3
315x3
405x1
455x1
500x1 (PR!)
Lowish box squat -
135x5
225x5
315x5
405x5
455x5
505x1
Tri pushdown abs -
100x20x2

May 5, 2012:
Floor Press -
add 80 lbs of chain x10
135x5
225x1
315x1
345x1 (+10 PR)
225x25 (no chain)
Upwards cable triceps extensions -
50x15
65x12
80x11
Z-bar curls -
65x15
85x10
105x5 (w/help)
Twisting DB curls -
30’s x12
40’s x12
Monster Mini pushdowns -
100 total

323

May 7, 2012:
Speed Squat - low box, narrow stance
135x5
225x5
285x2
285+avg bands x2x12 in 10:15
Speed Deadlift -
135x5
225x5
short oj minis+285x1x12 in 5:50
BB Lunges -
135x10x3

May 8, 2012:
Speed Incline bench -
135x5
145x10x10
Upright BB Rows - wide grip
135x10x4
Rev. pec deck -
100x10x4
DB shrugs looking up -
100x10x2
120x10x2

May 10, 2012:
Squat -
135x5
225x5
add 80 lbs of chain
225x3
315x3
405x1
465x1
500x1 (PR!!!)

Deadlift -
135x5
225x5
315x3
405x8
405x2
405x5
405x10
475x2
(stupid belt issues prevented a 405 rep test…)
Tri pushdown abs -
115x20

May 12, 2012:
Incline Bench -
135x5
185x5
225x1
275x1
315xF (wtf?)
Hammer Curls -
70x20x3
Floor DB Extensions -
40x10x3
Monster Mini pushdowns -
100 reps total

324

May 14, 2012:
Speed Squat - low box, regular stance
135x5
225x5
310x2
avg band+310x2x10 in 7:45
Speed Deadlift -
135x5
225x5
315x1x12 in 2:50
Leg Press -
6 plates + 2 avg band /side x20x2

May 15, 2012: 21st birthday, HEIL SATAN
Speed Bench -
135x8
purple bands+145x3x8 in about 7:00 (different grips)
Bent over forward side laterals -
40x10x4
Seated DB shoulder press, no back support -
65x10x3
DB flies -
50x10x3

May 17, 2012:
Good Mornings -
135x5
225x3
add 80 lbs of chain
225x3
275x1
315x1
335x1
355x1
365x1
Sumo Deadlift -
135x5
225x5
315x5
405x10
455x5
Avg band pulldown abs -
2 sets of 30

May 19, 2012:
Bench Press -
135x5
add monster minis
135x3
225x1
275x1
315xF (most likely the result of a bad lift-off)
Skull Crushers -
95x10
115x10x3
DB Curls, flex at top -
40x10x3
3 board press -
225x30

325

Deload Week

May 21, 2012:
Squat -
135x5
225x5
315x5
375x5x3 (very easy)
Deadlift -
135x5
225x5
315x5
415x5x3

May 24, 2012:
Bench Press -
135x5
225x5
275x3x5 (paused)
Close Grip Bench Press -
185x10x3
Upright BB Row w/ wide grip -
135x10x3

326

May 28, 2012:
Speed Squat (low box, regular stance) -
135x5
225x5
265x2x25 in 14:40
Leg Press -
5 45’s and 2 avg bands/side x25x2
Barbell step ups - 135x10/leg

May 30, 2012:
Speed Bench -
purple bands x10
145x3x8 w/ different grips
Incline Smith Machine Bench -
135x15
225x12
315x4 (2 assisted)
Incline Flies -
40x15
40x12
60x10
Dips -
15
10 w/40 chain
12 w/40 chain

June 1, 2012:
Deficit Deadlift -
135x5
225x5
315x3
405x1
475x1
525x3
Squat -
135x5
225x5
275x10x6
Hammer Strength Upright Rows -
2 45’s/side x15x3

June 2, 2012:
Bench Press -
135x8
225x5
275x3
315x1
365x1 (PR matched)
225x17
Triceps Pushdowns -
85x12
100x12
145x12
DB Curl -
30’s x15
40’s x15
45’s x15
Floor Sideways DB Extensions -
30’s x12x2
Cable Curls -
50x12
72x5x12

327

June 4, 2012:
Speed Squat (narrow stance, low box) -
135x5
225x5
265x2x25
Step ups -
135x10/leg x2
Backwards sled pulls -
3 plates x60ft x6

June 5, 2012:
Speed Bench -
add monster mini’s x10
115x10x5
Goblet tri extensions -
100x12x3
Hammer Strength Decline -
3 plates/side x12
4 plates/side x8
5 plates/side x6
TRX pushups -
15, 15
TRX high pulls -
15, 15

June 8, 2012:
18 in. box squat -
135x5
225x5
315x5
405x3
455x1
495x1
515x5
545x1
Deadlift -
135x5
225x5
315x3
405x15
425x10
435x10
Bosu Ab thing -
30

June 9, 2012:
2 board press -
135x5
add monster minis
135x5
225x3
250x3
275x2
135x20
Hammer Curls -
75’s 10x3/arm
Lat PD Tri Extensions -
120x10x3
Barbell curls -
95x10x3
Barbell Standing Extensions -
95x10x3

328

June 11, 2012:
Speed Squat (lowish box, reg stance) -
135x5
225x5
265x2x25 in 15:03
THE GAUNTLET -
This course was a little over 40 yards I think…
weight sled with 2 45’s for 15 yards
350lb tire flips for 25 yards
75 lb dumbbell farmers walk 40 yards back
Time: 54 seconds

June 13, 2012:
Speed Bench -
135x5
225x5
275x2x15
Incline Bench -
185x15x2
185x12
Pec Dec -
205x15
250x10

June 14, 2012:
Good Mornings -
135x5
225x5
315x5
345x5
375x5
Barbell step ups -
155x10/leg x2
Standing pulldown cable abs -
95x20x3

June 16, 2012:
Incline Bench -
135x5
185x5
225x5
245x5
255x4
Barbell Skull Crushers -
105x10x3
Incline Bench DB Curls (twisted) -
40’s x10x3
Downward Cable Extensions -
150x15x3

329

Deload Week

June 19, 2012
Squat -
135x5
225x5
315x5
375x5x3
Sumo Deadlift -
135x5
225x5
315x5
415x5x2
Standing cable abs -
95x30

June 20, 2012
DB Bench -
70x10
80x10
90x10
100x10x2
Side Lat Raises -
40x10x4/arm
Preacher Curl Machine -
2 45’s x10x2

June 22, 2012
Narrow Stance Squats -
135x5
225x10x2
Smith Machine Shrugs -
315x10x2

June 23, 2012
Close Grip Bench Press -
add monster minis x10
add 2 board press
135x10
185x10
225x6
Barbell Curls -
95x12
135x7
95x15
Lat PD Extensions -
70x20
100x15
Rope-handle Cable Hammer Curls -
50x20
72.5x15
Reverse grip single arm cable extensions -
25x15/arm
35x15/arm
Seated DB curl (twisted) -
30x15/arm x2

330

June 25, 2012:
Speed Squat - low box, regular stance
add avg bands x10
135x5
225x5
265x2x12 in around 11:00
Speed Deadlift -
135x5
225x5
280x1
280+80 chain x1x12

June 26, 2012:
Speed Reverse Grip Bench -
add 80 chain x10
135x5
185x2x8
Incline Hammer Strength Machine -
MM’s and 1 45 /side x12 /arm
MM’s and 1 45 and 1 25 /side x10, x5 /arm
Med Ball Flies -
40’s x12
50’s x12
60’s x10

June 28, 2012:
Reverse Avg Band Deadlift -
225x5
315x5
405x5
495x1
585x1
645x1 (PR)
Box Front Squat -
135x5
225x5
315x2
Box Squat -
315x5
405x3
Cable Pulldown Abs -
95x20x2

June 29, 2012:
Bench Press -
135x5
add 80 chain
135x3
185x3
225x1
275x1 (PR)
302.5x1 (PR!)
Hammer Strength Seated Row -
2 45’s/side x12/hand
3 45’s/side x12/hand x3
Single Arm Cable Ext (per hand)-
30x12
35x12
40x12
50x5
Cable Curls -
40x12
50x12
65x12
Dips -
15, 15, 15
Z-bar curl -
65x12x4

331

July 2, 2012:
Speed Bench -
MM’s x10
135x5
185x2x8
Incline Flies -
50x12x4
Row Machine -
300x8x2
Incline DB Press -
80x5
100x8
100x6
Wide Grip Pullups -
4 sets of 6

July 4, 2012:
Speed Squat - lowish box, regular stance
135x5
225x5
285x2
avg bands + 285x2x12 in 8:15
Speed Deadlift -
135x5
225x5
285x1
285+80 chain x1x12
CoC T - 10/hand
CoC 1 - 5/hand x5

July 6, 2012:
Floor Press -
135x5
225x5
315x1
365x1
405x1 (PR)
DB Pullover -
80x12x3
Hammer Curls -
70’s x20x3
Cable Ext -
85x10x3
Cable Curls -
85x10x3

July 7, 2012:
Squat -
avg bands x10
135x5
225x1
315x1
405x1
435x1 (PR)
405x1x5
Romanian Deadlift -
135x5
225x5
315x5
405x10
Cable Abs -
100x20x3

332

July 9, 2012:
Speed Squat - (low box, narrow stance)
135x5
225x5
310x2
add AVG bands
310x2x10 in 8:35
Deadlift -
135x5
225x5
315x1x12
Cable Abs -
110x20x2

July 10, 2012:
Speed Bench -
add MM x10
135x3
165x2x15
Incline DB Press -
80x5
90x10x3
Standing Side Laterals -
40x12x3

July 13, 2012:
Good Mornings -
135x5
225x5
add 80 lbs chain
225x3
275x1
315x1
345x1
375x1 (PR)
385x1 (PR)
Barbell Step Ups -
135x12/leg x2
Farmers Walk -
115/hand x2
205/hand x2x3

July 14, 2012:
Reverse Band Close Grip Bench - (light purple bands)
135x5
225x5
315x3
365x1
405x1
Bench Press -
225x10 w/ pauses
Lat Pulldown Extensions w/ purple band -
85x12x3
Barbell Curl -
bar x20
65x15
85x15
Floor Sideways Extensions -
30x12x3 /arm
Cable Curls -
85x15
65x20

333

DELOAD

July 16, 2012:
Leg ext. -
100x25
150x15
210x15
Lunges -
bodyweight x20
50’s x20
75’s x20
Cable Pullthroughs -
30x10
50x10
65x10
350 tire flips -
8/9 flips x3
Kneeling cable abs -
95x20x2
AVG band abs -
20, 20, 20

July 17, 2012:
Incline Bench -
135x5
225x5
275x1
315x1 (PR)
315x1
315x1
DB Bench -
90x10
100x10
DB Pullovers -
100x10x2
40 lb Dips -
15, 11

July 20, 2012:
Lat Pulldown -
100x15
160x15
220x12
Rev Grip Bent Over BB Row -
135x15
225x12
275x10
315x5
Straight Arm Pulldowns (lat PD machine) -
85x10
55x10
70x10
70x12
Hammer Strength Seated Row -
90+MM/side x12x3

July 21, 2012:
Behind the neck seated Military Press -
95x20
135x15
185x12
205x8
225x5
Rope Triceps Extensions -
50x12
65x12
BB Skull Crushers -
95x12x2
Incline Seated DB Curls-
30’s x10 /arm
50’s x5 /arm
Preacher Curl Machine -
70x15x2
Seated DB Pullover -
75x10x3

334

This is taking forever to log so I’m going to change the format of these posts from individual days to 3 week blocks.

GPP MONTH

July 23, 2012:
Zercher Speed Squat - (low box, regular stance)
135x5
225x2x15
Squat -
225x20
Leg Press -
7 45’s + 1 AVG band per side x10x4
Kneeling Cable Abs -
100x20x3

July 24, 2012:
Speed Bench -
add MM x10
135x5
145x10x5
DB Floor Press -
MM+65’s x10x3
Hammer Strength Upright Rows -
90/side x12
115/side x12
Pec Dec -
250x15x2

July 26, 2012:
Deficit Deadlift -
135x5
225x5
315x5
405x1
485x1
525x2 (Wanted 5. Need to take a break from these…)
Good Mornings -
135x5
225x5
275x5x3
Barbell Shrugs -
135x10
225x5
315x5
405x10x3

July 28, 2012:
2 board press -
135x5
225x5
315x3
355x5 (PR)
Overhead Cable Rope Ext -
65x20
80x15
Barbell Curls -
65x15
85x15x2
TRX extensions -
15, 15
Preacher curl machine (single arm) -
40x15 /arm

July 30, 2012:
Speed Squat - (low box, regular stance)
135x5
225x5
265x2x25
The Gauntlet -
2 run through. Got a PR time of 47 seconds on the 2nd go.

July 31, 2012:
Speed Bench -
135x5
225x3x20 w/ varying grips
Flies -
40’s x15
50’s x12
60’s x10
Incline Smith Machine Bench Press -
135x15
225x10
275x8
Side Laterals -
30’s x15
40’s x12
50’s x10

August 1, 2012:
Barbell Skull Crushers -
75x15x3
Barbell Curls -
75x15x3
Floor Sideways Extensions -
30x12x3 /arm
DB Preacher Curl -
30x12x3
DB Pullover -
60x15x3
Single arm Incline DB curl -
30x15x3 /arm

August 2, 2012:
SSB Squat -
65x10
155x5
245x5
335x5
425x5
450x1
465x1
Rack Pull - (3 in below the knee)
135x5
225x5
315x5
405x10x2
455x10x2
Barbell Back Extensions -
135x10x2

August 4, 2012:
Bench Press -
135x5
add 80 lbs chain
135x5
225x3
245x5
255x5
Preacher Curl Machine -
70x12x3
Single Arm Cable Extensions -
35x12x2
Hammer Curls -
60’s x12/arm x3
Lat PD Extensions -
100x12x3

August 6, 2012:
Speed Squat -
135x5
225x5
265x2x25 in 16:30
Barbell Step Ups -
155x10/leg x2
Hanging Abs -
15, 15, 15

August 7, 2012:
Speed Bench -
135x5
add 80 chain
135x5
add short minis
135x3
155x3x10
Hammer Strength Incline Machine -
90/side x15x3
Bosu Flies -
50’s x10
60’s x10
70’s x10
TRX Press -
15
TRX Ext -
15

August 8, 2012:
Seated Z bar ext w/ no back support -
65x15x3
Incline DB Curls -
40’s x15/hand x3
Cable Extensions -
70x12x3
Preacher Curl Machine -
70x12x3
DB Sideways Extensions -
40x12x3
Single arm DB curls -
35x12x3

August 9, 2012:
Good Mornings -
135x5
225x5
275x5
315x5x3
Hammer Strength Seated Row -
2 45’s x10/arm
3 45’s x10/arm
2 45’s x10/arm
Straight arm pulldowns (lat PD machine) -
85x12x3

August 11, 2012:
Incline Press -
135x5
185x5
225x5
255x5
DB Pullover -
100x12x3
Barbell Curls -
105x12x3
Cable Extensions -
65x10x2
70x10
Hammer Curls -
65’s x10/arm x3

335

DELOAD

August 13, 2012:
Squat -
135x5
225x5
315x5
375x5x3
Deadlift -
135x5
225x5
315x5
415x5x3
Overhead Box Squat -
95x5
115x5
135x5
DB Shrug -
120’s x15x3
Kneeling Cable Abs -
100x20x5

August 15, 2012:
DB Bench -
70’s x5
90’s x5
110’s x5
125’s x7
125’s x5
Incline Bench Press -
135x12x3
Barbell Curl -
95x15x2
Cable Extensions -
85x15x2

August 16, 2012:
Deadlift -
135x5
225x5
Power Clean -
135x5
185x5
225x1
255xFx5
255x1
265xFx5
265x1
^ This was fucking hilarious. I’ve never really done power cleans, let alone attempt to find any sort of max. Power cleans are stupid and I hate them. But I basically did a terrible job of teaching myself how to do power cleans today.
100 ft sled sprints -
2 plates x6 sprints

August 18, 2012:
Seated DB Pullovers -
80x10
100x10x3
Barbell Curls -
115x12x3
Side Laterals -
50x10/arm x3
Cable Pushdowns -
150x10
Cable Curls -
80x12

336

August 20, 2012:
Speed Squat - low/regular stance
135x5
225x5
265x2
265+avg band x2x12 (7:42)
Deadlift -
135x5
225x5
275x1
275+oj short minis x1x12
Barbell Step-ups -
165x10x2 /leg
Standing Cable Crunches -
100x20x2

August 21, 2012:
Speed Bench -
135x5
185x5
185+oj short minis x2x10
Bosu Flies -
50x12
60x10x3
Decline Hammer Strength -
90/side x20x3
Hammer Strength Seated Row -
1 45s/side x12
2 45s/side x12
3 45s/side x12x3

August 22, 2012:
Seated Z bar Ext (no back support) -
65x10
75x12x3
Preacher Curl Machine -
80x12x3
Lat PD Triceps -
100x12x3
Barbell Curl -
105x12x3
TRX Ext -
15, 15, 15
TRX Curl -
15, 15, 15

August 23, 2012:
Deadlift -
135x5
225x5
add short oj minis
225x1
275x1
315x1
365x1
405x1
425x1
455x1
475x1
Very wide stance box squat - low box
135x5
225x5
315x10x4
405x5
Leg Press -
5 plates/side x20x2
Standing Cable Abs -
110x20x3

August 25, 2012:
Cambered Bar Bench Press -
135x5
225x5
275x3
315x1 w/2brd
225x10 w/2brd
225x8 w/ 1brd
DB Shrugs -
120’s x20x3
Cable Ext -
80x15x3
Cable Curl -
80x15x3
Standing BB Ext -
95x12x3
BB Curl -
95x12x3

337

August 27, 2012:
Speed Squat - low box / regular stance
135x5
225x5
285x2
285+avg bands x2x12 in 7:41
Deadlift -
135x5
225x5
275x1
275+oj short bands x1x12
Hammer Strength Upright Rows -
90/side x12
115/side x12x3

August 28, 2012:
BB Skull Crushers -
95x5
105x12x3
DB Curls -
45x12x3/arm
Lat PD Ext -
115x12x3
Hammer Curls -
70’s x12x3/hand
Single arm cable exct -
35x15x3
Single arm cable curls -
35x10x3

August 29, 2012:
Speed Bench -
135x5
165x3
165+MMx3x12
Hammer Str Incline Press -
MM x10/arm
45/side x8/arm x3
BB Shrugs -
135x5
225x5
315x5
405x10x3
DB Flies -
60x10x3

August 30, 2012:
Squat -
135x5
add avg bands
225x1
315x1
405x1
445x1 (PR)
RDLs -
135x5
225x5
315x5
405x3
500x3
500x1
Bosu abs -
15, 15, 15

September 1, 2012:
Bench Press -
135x5
add oj short bands and 2 board press
135x5
225x3
275x1
300x1
315x1
Hammer Curl gauntlet -
50x50
45x20
40x20
35x30
Close Grip Bench Press -
add 3 board press
225x25
225x23
DB Pullover -
100x12x3
Single arm side lats -
45x15x2/arm

September 3, 2012:
Speed Box Squat - low box, regular stance
135x5
225x5
315x2
315+80 lbs chain x2x10 in 7:24
Speed Sumo Deadlift -
135x5
225x5
275x1
275+80 lbs of chain x1x12
Standing Cable Abs -
115x20x3

September 4, 2012:
Speed Bench -
135x5
225x5
255x2x12
DB Flies -
50x12x3
Bent over lat raises -
30’s x10x3

September 5, 2012:
Skull Crushers -
95x15x3
Preacher Curl Machine -
80x15x3
Single arm cable ext -
40x12x3
Single arm cable curl -
40x10x3
Standing DB ext -
40x12x3 /arm
Barbell curl -
95x12x3

September 6, 2012:
Wide stance sumo deadlift -
135x5
225x5
315x3
add 80 lbs of chain
315x1
365x1
405x1
Squat -
135x5
225x5
add 80 lbs of chain
225x3
275x10
315x10
Kneeling cable abs -
115x20x3
DB Shrugs -
120’s x25x4

September 8, 2012:
Bench Press -
135x5
add short oj bands
135x3
add 40 lbs of chain
135x1
185x1
225x1
235x1 (PR)
Hammer Strength Incline Press -
add MM
45/side x12/arm
55/side x12/arm x2
DB Pullover -
115x10x3
Hammer Curls -
75’s x18x3
Single arm side lats -
50x12x3/arm
Hammer Strength upright rows -
70/side x15x3

338

DELOAD

September 9, 2012:
Squat -
135x5
225x5
315x5
375x5x3
Deadlift -
135x5
225x10x2

September 11, 2012:
Bench Press -
135x5x2
205x1x5
Barbell Curls -
95x10x3

September 14, 2012:
Squat-
135x1x12
Bench -
135x1x5
Deadlift -
135x1x10

339

MAX WEEK

September 17, 2012:
Squat -
135x5
225x5
315x3
405x1
485x1
525x1 (PR)

September 19, 2012:
Bench Press -
135x5
185x3
225x2
275x1
335x1
380xFx2
375x1 (PR)
225x17
135x15 (flat back, nipple line)

September 21, 2012:
Deadlift -
135x10
225x5
315x5
405x1
455x1
510x1
575xF

340

September 24, 2012:
Box Squat - low/reg
135x5
225x5
265x2x25 in 13:45 (PR)
Kneeling Cable Abs -
115x20x3
Barbell Step Ups -
165x10/leg x2

September 25, 2012:
Speed Bench -
short oj’s x10
135x5
185x2
225x2x5
Bench -
225x2
275x2
315x2
DB Flies -
60’s x20
70’s x10
DB Pullover -
100x15
100x12
40 lb dips -
10, 12

September 26, 2012:
Single Arm Cable Ext -
42.5x12x3
Single Arm Cable Curls -
35x12x3
Cable Press Down Ext -
60x12
70x12
85x12
DB Twist Curl -
30x12
35x12x2
Seated z-bar ext -
65x12x3
Preacher Curl Machine -
50x12
75x10x2

September 27, 2012:
Deficit Deadlift -
135x5
225x5
315x5
405x5
455x5 (paused)
475x3 (paused)
18in Box Squat -
135x5
225x5
315x5
405x5
500x2

September 29, 2012:
Close Grip 2 Board Bench Press -
135x5
225x5
275x3
315x3
350x1
Barbell Shrugs -
225x10
315x10x3
Overhead Cable Ext -
50x12x3
TRX High Pulls -
15, 15, 15

October 1, 2012:
Speed Squat - low/wideish
135x5
225x5
275x2x25 in 15:48
Leg Press -
6 plates + 1 avg band/side x20x2
Standing Cable Abs -
115x30x2

October 2, 2012:
Speed Incline Bench -
135x5
185x5
185x3x12
TRX Pushups -
15, 15, 15
Side Laterals -
55x12x3

October 3, 2012:
Skull Crushers -
95x12
85x12x2
Barbell Curls -
85x12x3
Single Arm Cable Ext -
30x12x3
Seated Twist Curls -
30x12x3
Seated DB Ext -
30x12x3
DB Preacher Curl -
30x12x3

October 4, 2012:
Squat -
135x5
225x5
315x5
405x3
465x3
Stiff Legged Deadlift -
135x5
225x5
315x5
405x10x4 (PR)
Bosu Abs -
20, 20

October 6, 2012:
Bench Press -
135x5
185x5
225x5
275x3
315x5 (+15 lb PR, smoke show)
Barbell Shrugs -
135x5
225x5
315x12x3
Laying Down DB Ext -
35x12x3
Hammer Curls -
65x24x3

October 8, 2012:
Speed Squat - low/wide
135x5
225x5
275x2x25 in 12:52 (PR time/weight)
TRX High Pulls -
15, 15
Standing Cable Abs -
115x30x2

October 9, 2012:
Speed Bench -
135x5
185x3x20
DB Flies -
60x12x3
DB Pullover -
100x12x3
40 lb dips -
10, 10
Barbell Shrugs -
225x5
315x12x3

October 10, 2012:
Standing DB Ext -
35x12x3
Barbell Curls -
75x12x3
Rope Cable Ext -
50x12x3
Seated DB Twist Curls -
30x12x3
Skull Crushers -
75x12x3
Z-bar preacher curls -
65x12x3

October 12, 2012:
Squat/Dead -
135x5, 225x5, 315x5 each
Farmers Walk -
115/hand x2
205/hand x2
255/hand x2
305/hand x2 (PR)
350 Tire Flips -
10, 10, 10
Sled Sprints -
4 plates x2 runs x3

October 13, 2012:
Floor Press -
135x5
185x5
225x3
275x3
315x3
350x3x2
Barbell Shrugs -
225x5
315x15x4
Decline Hammer Strength -
90/side x15
135/side x15x4
Preacher Curl Machine -
70x15x4
Hammer Strength Seated Row -
90/side x15x2