1/31/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 1x10
24kg TGU 2x2
Double 24kg see-saw press 1x10

Bench press:
190x5, 190x5, 190x5, 190x5, 190x5, 190x5, 190x5

Core circuit-
3 rds of
25lbs weighted sit-up, 10 reps
25lbs weighted back extension, 10 reps
25lbs full contact twist, 5/5 reps

Grip-
3 rds of
50lbs 1HP, 2 reps
25lbs plate curl, 1 rep
Trainer last two fingers close, 3 reps

73lbs DB row:
5x5

1/30/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Glute bridge
24kg TGU 2x2

DL:
285x5, 295x4, 305x3, 315x2, 325x1

32kg swing:
10-15-20-25-30

24kg weighted pull-ups:
5-4-3-3-2

24kg BU C&P:
5 singles

These are getting easy now that I have the groove down. I will try some ladders soon.

1/28/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Broomstick low bar wall squat 2x5
Broomstick low bar wide stance squat 2x5
24kg TGU 2x2

Low bar back squat:
205x7, 205x7, 205x7, 205x7, 205x7

24kg KB BU C&P:
6 singles

40kg weighted pull-ups:
6 singles

Power clean and press:
120x5, 130x4, 140x3, 150x2, 160x1

1/27/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
24kg TGU 2x2

Bench press:
175x7, 175x7, 175x7, 175x7, 175x7

Core circuit-
3 rds of
25lbs weighted back extension, 10 reps
25lbs weighted sit-up, 10 reps
25lbs full contact twist, 5/5 reps

20 lbs Plate curl:
2x5

1/25/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
24kg TGU 2x2

Low bar back squat:
195x9, 195x9, 195x9, 195x9

Power clean and press:
115x5, 125x4, 135x3, 145x2, 155x1

24kg weighted pull-ups:
5,4,3,2,2

32kg KB press:
3x3

16kg BU C&P:
5x (1,2,3,4)

Levering:
5x5 front and back with 2.5lbs on the sleeve of my barbell that broke

24kg snatch:
10, 8, 6, 4, 2 all reps L/R

1/24/09

Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1

Bench press:
165x9, 165x9, 165x9, 165x8

Core-
3 rds of
25lbs weighted back extension, 10 reps
25lbs weighted sit-ups, 10 reps
25lbs full contact twist, 5 reps to each side

Grip-
1HP 2x25lbs plates for 5 doubles
Plate curl 20lbs for 5 triples
Grippers COC Trainer in parallel upside down close with just last 3 fingers for 5 triples

Performed as a circuit with 1 minute between exercises

1 arm DB row:
73lbs for 5x5

1/23/09

Warm-up-
Neck and shoulder mobility
Back bridge
Broomstick OHS 2x5
65lbs short fat bar TGU 2x1

I owe myself the rehab/prehab tonight.

Low bar back squat:
135x5, 185x1, 205x1, 255x1, 275x1

Bench press:
135x5, 185x1, 205x1, 225x1, 235x1

DL:
280x5, 290x4, 300x3, 310x2, 320x1

32kg swings:
10-15-20-25-30

One set performed directly after each set of deads

24kg weighted pull-ups:
5,4,3,2,1

On 2 mins rest

16kg BU C&P:
5 singles

Performed during pull-up rest periods