9th May 2013: Squat + Close Grip Bench

1. Squat

Bar x 10 x 2
135lbs x 5
180lbs x 1
225lbs x 1 x 3 sets
270lbs x 1 x 2 sets
315lbs x 1
345lbs x 1
315lbs x 1

2. Close Grip Bench

Bar x 10
90lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5
180lbs x 1 x 2 sets
155lbs x 5
135lbs x 10
115lbs x 12
135lbs x 5
135lbs x 5
135lbs x 4

3. DB Incline Bench

45lbs x 10
40lbs x 10
65lbs x 5
40lbs x 8
45lbs x 8

4a. Upright Rows

60lbs x 15, 50lbs x 15 x 2 or 3 sets (I don't remember lol)

4b. Chest Supported Rows

55lbs x 10
65lbs x 10
55lbs x 15 x 2 sets

7th May 2013: Overhead Press + Squats + Deficit RDLs

1. Overhead Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 3,3,8

*Surgically repaired right arm feels a lot better.

2. Squats

Bar x 10
135lbs x 5
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 2 x 7 sets

3. 3" Deficit RDLs

Worked up to 225lbs x 3 x 5 sets

4. Upright Rows

45lbs x 15
50lbs x 15
55lbs x 15

5th May 2013: Deadlifts + Overhead Press

1. Military Press

18 Total reps w/ 115lbs

*Widened my grip- surgically repaired right arm felt less shaky

2. Deadlifts

135lbs x 5
180lbs x 3
225lbs x 1
245lbs x 5
280lbs x 4
335lbs x 3
370lbs x 2
410lbs x 1
425lbs x 1
450lbs x 1

3a. Deadlifts

260lbs x 5 x 10 sets

3b. Klokov Press

65lbs x 5 x 10 sets

2nd May 2013: Squats

1. Squats

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 5
215lbs x 4
250lbs x 3
275lbs x 2
315lbs x 1
325lbs x 1
335lbs x 1 x 2 sets

2. Pause Squats

275lbs x 3 x 2 sets

3. Leg Press

200lbs x 10
300lbs x 10
400lbs x 8
500lbs x 8

4. Leg Extensions

50lbs x 20
60lbs x 20
80lbs x 20 x 2 sets

5. Farmer's Walk

100lbs x around gym
80lbs x around gym
85lbs x around gym

30th April 2013: Hang Cleans + Farmer's Walk

1. Hang Clean (Warm Up)

Bar x 10
90lbs x 5
135lbs x 1
155lbs x 1
180lbs x 1
120lbs x 3
135lbs x 3
155lbs x 3

* Probably not gonna do these again next week as they seem to hurt my surgically repaired right arm.

2. Front Squats

Worked up to 230lbs x 3

3. Farmer's Walks

80lbs x around gym
100lbs x around gym
120lbs x around gym
145lbs x shorter trip
167lbs x shorter trip

4. Neck Harness

45lbs x 30 reps (Extensions)
20lbs x 30 (Flexion)
10lbs x 10 x 3 sets (Flexion)

5. Seated Calf Raises

45lbs x 30 x 3 sets (Short rest periods between sets)

28th April 2013: Squat + Klokov Press

1. Squat

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 3
225lbs x 1
270lbs x 1
295lbs x 1
*Belt on*
315lbs x 1
325lbs x 3,1

2. Klokov Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 4, 2
90lbs x 7
75lbs x 7,10

3. Neutral Grip Chins

BW x 8 x 5 sets

4. Lateral Raises

20lbs x 15
15lbs x 15

25th April 2013: Squats + Light Bench - My Squat sucks!

1. Squats

Bar x 10
95lbs x 5
135lbs x 5
180lbs x 5
225lbs x 5
255lbs x 5
295lbs x 7 (PR)
225lbs x 12


2. Reverse Grip Bench Press

Bar x 15
90lbs x 3
115lbs x 3
140lbs x 3
155lbs x 8
115lbs x 20,8,4 (RP)


3. Lat Pulldowns

100lbs x 10
120lbs x 10
120lbs x 8

*Focused on slow eccentric