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

Friday March 1 (deload week)

Bench   115, 155, 185 for 5
Incline    95, 125, 145 for 5
Squat     135, 165, 195 for 5
RDL    135, 155, 185 for 5
Chins and dips   3 sets of 10
Hammer curls  45s x12, x10, x9
Hanging leg raises  10, 10, 10
Airdyne: 10 mins at 95% effort.  202 calories (compare to 192 last time)

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

Deload Week, 1/29 through 2/1

Tuesday 1/29/2013
Press 75x5, 95x5, 105x5
CG Bench 105x5, 125x5, 150x5
Deadlift 160x5, 200x5, 240x5
Front squat 100x5, 125x5, 150x5
Chins 4 sets of 10
Dips 4 sets of 11 (1 min rest in between)


Wednesday 1/30/2013
Sled work
4x25yd with 135lbs, sprint remainder
4x25yd with 90lbs, sprint remainder
2x10yd with 90lbs


Friday 2/1/2013
Bench 120x5, 145x5, 175x5
Incline 95x5, 115x5, 140x5
Squat 135x5, 165x5. 185x5
RDL 135x5, 145x5, 175x5
Chins 3 sets of 10
Dips 3 sets of 12 (1 min rest)
Sled work: 8 rounds of 20yds (90lbs) with 10 deep breaths in between. Kept decent pace.