Week of April 22--1+ week

Slightly interrupted due to hangovers/stomach bug but finally got through it all.

Tuesday 4/23
Press 145x5, 165x3, 185x4
CGBP 185x5, 205x5, 230x5
DB hammer curls 55s x8, x7, x7

Wednesday 4/24
Deadlift 315x5, 365x3, 405x5
Front squat 185x5, 205x5, 230x5. Supposed to be 235.
Hanging leg raises 10, 10, 10

Saturday 4/27
Bench 235x5, 265x3, 295x3
Incline 165x5, 185x5, 215x5
Promptly puked afterwards due to stomach bug

Monday 4/29
Squat 265x5, 295x3, 330x4
RDL 205x5, 240x5, 270x5

April 8 and April 9

Monday April 8
Press   125x5, 145x5, 165x7
CGBP  135, 165, 195 all for 10
Chins  10, 10, 10
Hammer curls 50s x10, x10, x9

Tuesday April 9
Deadlift  275x5, 315x5, 365x6. Took it easy.
Front squat  140, 165, 190 all for 10

Deload Week--April 2 and April 4

Tuesday April 2
Press  75, 95, 115 all for 5
Deadlift   175, 205, 255 all for 5
CGBP  115, 135, 155 all for 5
Front squat  115, 135, 160 all for 5


Thursday April 4
Bench  115, 155, 185 all for 5
Squat  135, 175, 205 all for 5
Incline  100, 125, 155 all for 5
RDL  135, 155, 185 all for 5
Chins 10, 10, 10
Dips 10, 10, 10

Monday March 25

Press  140x5, 160x3, 180x4
CGBP  175x5, 205x5, 230x5
Dips  12, 12, 12  1 minute rest
Hammer curls  50s x10, x9, x8

Monday March 4

Press  125x5, 140x5, 160x8
Close grip bench  135, 160, 190x10
Chins  10, 70lbs x3, 80lbs x2, 100lbs x1, 110lbs x1.1 (20s rest)

Tuesday February 26 (deload week)

Press  75, 95, 115 all for 5
Close grip bench  115, 135, 155 all for 5
Deadlift  165, 205, 245 all for 5
Front squat  105, 135, 155 all for 5
Chins 10, 10, 10
Dips 10, 10, 10
Ab wheel with vest on  10, 10

Monday, February 18

Press 135x5, 155x3, 175x4
Close grip bench 175x5, 195x5, 225x5
Weighted chins 70x2, 80x2, 90x1, 100x1
DB hammer curls 40s x13, x10, x11
Dips (1 min rest) 12, 12, 12, 12

Week of February 4

Monday 2/4
Press 120x5, 135x5, 155x8
Close grip bench 135, 155, 180 all for 10
Chins 11, 11, 11
Dips 12, 10, 6  1 minute rest between each, gassed quick after the CGBP

Tuesday 2/5
Deadlift 265x5, 305x5, 345x7
Front squat 135, 155, 180 all for 10
Rugby practice Fireman's carries, bear crawls, crab walks

Wednesday 2/6
Sleds--5 man relays, 20yds per, goal line to goal line round trips with about 1 minute rest after each.
2 round trips at 70lbs, 2 at 80lbs, 2 at 90lbs, 1 at 45lbs

Thursday 2/7
Bench 195x5, 225x5, 255x10
Incline 125, 145, 165 all for 10
DB rows 110x16, x16. 90 second rest going from one hand to the other
Rugby practice Fireman's carries, sprints, hurdles, cone drills

Friday 2/8
Squat 215x5, 245x5, 280x8. A little patellar tendonitis so didn't want to push it too much
RDL 150, 185, 210 all for 10