Thursday 12/19 Deload Week

Press: 80, 100, 120 x5
CGBP: 115, 145, 170 x5
Deadlift: 185, 230, 275 x5
Front squat: 120, 150, 185 x5
Fat grip pullups: 7, 6, 8
2pd KB swings: 20 swings/10 deep breaths x4

Monday 12/16 1s Week (delayed)

Bench: 245x5, 270x3, 300x4. No spotter
Squat: 265x5, 300x3, 335x4
RDL: 225x5, 260x5, 295x5
Fat grips chins: 7, 7, 8

Thursday 12/12 1s Week

Deadlift: 345x5, 390x3, 435x4. Felt good.
Front squat: 195x5, 220x5, 255x5
2pd KB swings: 3 sets of 20, 10 deep breaths between each set.

Final deadlift set:

Wednesday 12/11. 1s week

Press 150x5, 170x3, 190x4
CGBP 190, 220, 245 for 5
Fat grips pull-ups 7,7,7
Neck harness 3x20 at 25lbs

Sunday 12/8/2013 3s Week

Squat 245x3, 280x3, 315x6
RDL 205x8, 275x6

Saturday 12/7/2013 3s Week

First training day on new garage setup

Bench: 225x3, 255x3, 285x6
Fat grips bench  205x10
Fat grips chins 6, 7, 7

Thursday 12/5/2013 3s Week

Deadlift 320x3, 365x3, 410x7
Front squat 185x8, 210x8, 240x6
GHD situps 10, 10

Wednesday 12/4/2013 3s Week

Press 140x3, 160x3, 180x5
CGBP 175x8, 205x8, 230x6
Plate front raises  45x10x2
Strict CTB chins  10lbs x8x2

Sunday 12/1/2013 5s Week

Bench: 205x5, 240x5, 270x10 (no spotter). Then a S&G set of 5 with 270+chains
Squat: 230x5, 265x5, 300x7. Then 300+chains for 4

Tuesday 11/26 5s Week

Deadlift  300x5, 345x5, 390x9
Front squat 150, 180, 210 all for 10

Monday 11/25 5s Week

Press 135x5, 150x5, 170x8
CGBP: 145, 175, 205 x10
Strict CTB chins 10, 10

Thursday 11/21/2013 Deload Week

Bench: 135, 155, 190 all for 5
Squat: 140, 170, 205 all for 5
RDL: 135, 170, 205 all for 5

Tuesday 11/19/2013 Deload Week

Press: 85, 100, 120 all for 5
CGBP: 115, 145, 170 all for 5
Deadlift: 185, 225, 275 all for 5
Front squat: 115, 145, 175 all for 5

Friday 11/15/2013 1s Week

Bench: 235x5, 265x3, 295x7 (F8)
Squat: 255x5, 295x3, 325x6
RDL: 225x5, 255x5, 285x5

Tuesday 11/12/2013 1s Week

Deadlift: 335x5, 385x3, 425x4
Front squat: 190x5, 220x5, 245x5
GHD situps: 8, 8

Monday 11/11/2013 1s Week

Press: 150x5, 170x3, 190x3
CGBP: 185x5, 215x5, 240x5
Chins: 10, then 3x3 at 70lbs

Friday 11/8/2013 3s Week

Bench: 225x3, 250x3, 280x6
Squat: 245x3, 275x5, 310x5
RDL: 205x8, 235x8, 270x6

Wednesday 11/6/2013 3s Week

Deadlift: 315x3, 365x3, 405x6
Front squat: 135x8, 185x8
GHD situps: 2 sets of 5

Monday 11/4/2013 3s Week

Press: 140x3, 160x3, 180x4. Weak.
CGBP: 170x8, 205x8, 230x6
Chins: 10, 10, 10
T2B: 8, 8

Thursday 10/31/2013 5s Week

Squat: 225x5, 255x5, 290x9
RDL: 225x10x2

Wednesday 10/30/2013 5s Week

Bench: 205x5, 235x5, 265x10
Incline: 135x10, 150x10, 175x10
Chins/dips: 2 sets of 10 on each

Monday 10/28/2013 5s Week

Deadlift: 295x5, 335x5, 380x7. Easy.
Front squat: 145x10, 175x10, 205x10
Airdyne: 6 minutes at 60% for 30s/100% for 30s. 225 cals

Sunday 10/27/2013 5s Week

Press: 135x5, 150x5, 170x6. Felt weak
CGBP: 145x10, 170x10, 200x10
Chins: 68x5, x5, x5
Airdyne: 10 mins at 85%. 321 cals

Deload Week 10/22/2013 and 10/24/2013

Tuesday 10/22

Press: 85x5, 95x5, 115x5
CGBP: 115x5, 140x5, 165x5
Deadlift: 175x5, 225x5, 265x5
Front squat: 115x5, 140x5, 170x5
Chins 10, 10, 10
Airdyne: 10 mins at 80%, sprint for final minute. 330 cals

Thursday 10/24
Bench: 135x5, 155x5, 185x5
Squat: 135x5, 165x5, 205x5
RDL: 135x5, 165x5, 195x5
Chins 10, 10
Airdyne: 30 seconds at 60%/30 seconds at 100% for 5 minutes. 189 cals

Friday 10/18/2013 1s Week

Bench: 230x5, 260x3, 290x6
Squat: 250x5, 285x3, 315x6. Easy.
RDL: 210x5, 245x5, 275x5

Tuesday 10/15/2013 1s Week

Deadlift: 330x5, 370x3, 415x6
Front squat: 185x5, 210x5, 240x5

Monday 10/14/2013 1s Week

Press: 145x5, 165x3, 185x6
CGBP: 185x5, 205x5, 235x5
Weighted chins: 63x5, x5, x5

Friday 10/11/2013 3s Week

Bench: 215x3, 245x3, 275x7
Squat: 235x3, 265x3, 300x7
RDL: 195x8, 225x8, 260x6

Airdyne: 8 mins, first 5 at 80%, last 3 at 90%. 279 cals.

Tuesday 10/8/2013 3s Week

Deadlift: 305x3, 350x3, 395x6. Didn't push it.
Front squat: 170x8, 195x8, 225x6
Airdyne: 8 mins at about 80%. 252 cals, 76-80rpm throughout.

Monday 10/7/2013 3s Week

Press: 135x3, 155x3, 175x6. Bam.
CGBP: 165x8, 195x8, 225x6
Weighted chins: 58x5, x5, x6

Friday 10/4/2013 5s Week

Bench: 205x5, 230x5, 260x10
Squat: 215x5, 250x5, 285x9
RDL: 165x10, 185x10, 225x10

Tuesday 10/1/2013 5s week

Deadlift 285x5, 335x5, 370x7. Didn't push
Front squat 140x10, 170x10, 195x10
Airdyne: 1 minute warmup, then 6x 20s sprint/40s 70%, then 1 minute cooldown. Total 8 mins, 249 cals

Monday 9/30/2013 5s Week

Press: 125x5, 145x5, 165x7
CGBP: 140x10, 165x10, 195x10
Weighted chins: 53x5, x5, x6

Friday 9/27/2013 Deload week

Bench: 135x5, 145x5, 175x5
Incline: 135x5, 135x5, 155x5
Squat: 135x5, 155x5, 195x5
RDL: 135x5, 155x5, 195x5

Airdyne: 1 minute warmup, then 5x 20s sprint/40s at 70%, then 1 minute cooldown.

Tuesday 9/24/2013 Deload week

Press: 75x5, 95x5, 115x5
CGBP: 105x5, 135x5, 160x5
Deadlift: 175x5, 205x5, 255x5
Front squat: 105x5, 135x5, 165x5

Friday 9/20/2013 (1+)

Bench: 225x5, 250x3, 280x6
Squat: 240x5, 275x3, 305x7

9/17/2013

Deadlift: 315x5, 365x3, 405x4
Front squat: 175x3, 205x3, 230x3. Supposed to be 5s but knee twinge flared up again.

9/16/2013

Press: 140x3, 160x3, 180x4
CGBP: 175x5, 200x5, 225x5
Weighted chins: 35x5, 53x3, 70x5

9/13/2013

Bench: 205x3, 235x3, 265x8
Squat: 225x3, 265x3, 290x6. Didn't push it.
RDL: 195x8, 225x8, 250x6

9/10/2013

Deadlift: 295x3, 340x3, 380x5
Front squat: 165x8, 190x8, 215x6

9/9/2013

Press: 135x3, 150x3, 170x5
CGBP: 160x8, 185x8, 210x6

9/6/2013

Bench: 190x5, 225x5, 250x9
Squat: 205x5, 245x5, 275x7
RDL: 160x10, 190x10, 225x10

9/3/2013

Deadlift: 275x5, 315x5, 360x8
Front squat: 135x10, 165x10, 190x10

9/2/2013

Press: 125x5, 140x5, 160x7
CGBP: 135x10, 165x10, 185x10
Weighted chins: 44x5, 53x5, 63x6
Ring dips: 8, 8

8/30/2013--Deload Week

Bench: 115x5, 145x5, 175x5
Squat: 125x5, 155x5, 190x5
Incline: 95x5, 115x5, 140x5
RDL: 185x5, 185x5

8/27/2013--Deload Week

Press: 75x5, 95x5, 110x5
CGBP: 105x5, 135x5, 155x5
Deadlift: 165x5, 205x5, 250x5
Front squat: 115x5, 135x5, 155x5

8/23/2013

Squat: 235x5, 265x3, 295x6
RDL: 205x5, 230x5, 260x5

8/22/2013

Bench: 225x5, 245x3, 275x5
Incline: 155x5, 175x5, 205x5

8/20/2013

Deadlift: 315x5, 355x3, 390x5
Front squat: 175x5, 195x5, 225x5

8/19/2013

Press: 135x5, 155x3, 175x5
CGBP: 175x5, 195x5, 225x5
Weighted chins: 53x5, 70x3, 80x3

8/16/2013

Squat: 225x3, 250x3, 280x5. Easy, didn't push.
RDL: 185x8, 205x8, 230x6

8/15/2013

Bench: 205x3, 230x3, 260x8. No spotter but don't think I could've gotten another one anyways.
Incline: 140x8, 165x8, 185x6

8/13/2013

Deadlift: 295x3, 335x3, 370x6
Front squat: 155x8, 185x8, 210x6

8/12/2013

Press: 135x5, 145x3, 165x6
CGBP: 155x8, 185x8, 210x6
Chins: 44x3, 53x3, 70x5

8/9/2013

Squat: 205x5, 235x5, 265x7. Didn't push.
RDL: 245x11

8/8/2013

Bench: 190x5, 215x5, 245x10
Incline: worked up to 225x4

8/6/2013

Deadlift: 275x5, 315x5, 350x8. Didn't push too much
Front squat: worked up to 245x5

8/5/2013

Back to 5/3/1

Press: 120x5, 135x5, 155x7
Close grip bench: worked up to 245x5
Weighted chins: worked up to 70x4

8/2/2013

Press: 170 x5, x4, x2. Big fail.
Squat: 295 x1, twinge in right knee so called it a day

7/31/2013

Bench: 255 x5, x5, x7
Deadlift: 365x7

Sandbag sprints: 40m out and back for 5 rounds, rested while A. was running.

7/29/2013

Press: 165 x5, x5, x6
Squat: 285 x5, x5, x10
FM chins/ring dips: 10, 10, 10 on each

7/26/2013

Bench: 245 x5, x5, x8. No spotter so couldn't grind too much
Squat: 275 x5, x5, x11
FM chins 10, 10, 10

7/24/2013

Press: 160x5, x5, x5
Deadlift: 355x7
Ring dips: 8, 8, 8
Airdyne intervals: 5 minutes, 100% from 1:00-1:30, 2:00-2:30, and 3:00-3:30, 80% for remainder.

7/22/2013

Bench: 235x5, x5, x9
Squat: 265x5, x5, x10
Chins: 3 easy sets of 10

7/19/2013

Press: 155x5, x5, x6
Squat: 260x5, x5, x8. Back to a low bar position and went up pretty easy.
Then 6 minutes on Airdyne at 80%, 95% from 3:00-4:00.

7/17/2013

Bench 225x5, x5, x9
Deadlift 335x8
Sandbag sprints w/ 40lb bag. ~50yds out and back for 4 rounds. Rested about 5 seconds in between each, and 1 minute after each pair.

7/15/2013

Press: 150x5, x5, x5
Squat: 255x5, x5, x7
Ring dips: 7, 6, 5 slow and easy

7/12/2013

Bench 215 x5, x5, x10
Squat 245 x5, x5, x9
5 mins on Airdyne. Sprint from 3-3:30.

7/10/2013

Press 145x5, x5, x7
Deadlift 315x8
Quick conditioning: 21-15-9 of 2pd KB swings and burpees in 4:06

7/8/2013

Bench 210x5, x5, x9
HBBS 235x5, x5, x9

Friday 7/52013

Press 140x5, x5, x7
HBBS 225x5, x5, x10. Easy, didn't push it.
6 mins on Airdyne. First 3 at 80%, then 100% for 30s, then 70% for remainder.

Wednesday 7/3/2013

Bench 205x5, x5, x8
Deadlift 295x8. Didn't push.
5 minutes on Airdyne. First 3 at 80%, then 100% for 30 seconds, then 60% for remaining time.

Monday 7/1/2013

Press: 135x5, x5, x7
HBBS: 205x5, x5, x10. EZPZ, still re-adapting to volume so didn't push it at all.

Thursday 6/27/2013

Another easy day to work back into things

Bench 135x5, 185x5, 205x5
Deadlift 185x5, 225x5, 275x5
5 minutes on Airdyne at about 80% effort

Tuesday 6/25/2013

First day back at it in a lonnnnng time so taking it real easy for a week or so

Press 95x5, 115x5, 135x5
Squat 135x5, 185x5, 205x5
Easy 500m row in ~1:45

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

Week of April 16

4/16
Press 135x3, 155x3, 175x5
CGBP 165x8, 190x8, 225x6
Chins 10, 10, 10
Hammer curls  55s x6, x6, x6

4/17
Deadlift 295x3, 335x3, 385x5. EZ
Front squat 165x8, 195x8, 220x6

4/20
Bench 225x3, 250x3, 280x6
Incline 150x8, 175x8, 200x6
Chins 11, 11, 11
DB rows 110 x15, x16

4/21
Squat 245x3, 275x3, 315x5
RDL 190x8, 225x8, 255x6

Thursday April 11

Bench 205x5, 235x5, 265x6. Bleh.
Squat 225x5, 255x5, 295x6

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

Friday March 29

Squat  255x5, 285x3, 320x4 (F5). Felt ok til I looked back at logbook for last April 5 (before all my rugby injuries started), when I squatted 370x4.
RDL  205x5, 230x5, 260x5
FM chins  10, 10, 10

Thursday March 28

Bench  230x5, 260x3, 290x4
Incline  160x5, 185x5, 210x5
DB rows  115 x18, x18

Tuesday March 26

Deadlift  315x5, 355x3, 395x4
Front squat  175x5, 205x5, 225x5

Monday March 25

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

Friday March 15

Squat  235x3, 275x3, 305x6
RDL  185x8, 215x8, 245x6
Airdyne: 7 mins at 50%/95%  148 total calories

Thursday March 14

Bench  215x3, 245x3, 275x8
Incline  155x8, 175x8, 200x6
Dumbbell rows  115x18, x18
Hammer curls  50s x9, x7, x8

Tuesday March 12

Deadlift  295x3, 335x3, 375x7
Front squat  160x8, 185x8, 215x6
Ab wheel with vest   12, 12, 12

Monday March 11

Press  135x3, 150x3, 170x6
CGBP  160x8, 190x8, 215x6
Chins  70x3, 90x2, 110x1.1 (20s), 110x1
Dips 12, 12, 12

Friday March 8

Squat  225x5, 255x5, 285x7
RDL  155, 185, 215 all for 10

Thursday March 7

Bench  205x5, 230x5, 260x10
Incline  125, 150, 175 all for 10
DB rows  115x16, x16
Hammer curls  50s x8, x8, x7

Wednesday March 6

Sled work--2 man relays, down and back
70lbs and 90lbs once each (25yds each leg)
100lbs and 110lbs once each (20yds each leg)
125lbs twice (20yds each leg)
135lbs twice (4 man relays, 20yds per, two consecutive round trips)
45lbs three times (20yds per, down and back)

Tuesday March 5

Deadlift  275x5, 315x5, 355x7. Took it easy, could've pushed for 2-3 more.
Front squat  135x10, 160x10, 185x10
Ab wheel rollouts with weight vest   10, 10, 10

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)

March template

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)

Wednesday February 27

Sledwork
100yd each way relays, teams of 5, 20yds per.
1x70lbs
1x80lbs
2x90lbs
2x100lbs
1x110lbs
2x120lbs
2x45lbs

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

Friday February 22

Squat  245x5, 280x3, 310x4
RDL  195x5, 225x5, 250x5
Ab wheel 10, 8 (with vest), 8 (with vest)
Hip extensions  53lbs x10, x12

Thursday February 21

Bench 225x5, 255x3, 285x6. Rep PR
Incline 155x5, 185x5, 205x5
DB rows  110x20x2

Wednesday, February 20

Sled work--4 man relays

80lbs for 25yds per, 2 round trips
90lbs for 20yds per, 2 round trips
100lbs for 20yds per, 2 round trips
110lbs for 20yds per, 1 round trip
45lbs for 25yds per, 2 round trips

Tuesday February 19

Deadlift  305x5, 345x3, 385x6
Front squat  165x5, 190x5, 215x5
Hanging leg raises   12, 10, 8

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 11

Monday
Press 135x3, 145x5, 165x6
Close grip bench 155x8, 185x8, 205x6
DB hammer curls 35s x14, 40s x10

Tuesday
Deadlift 285x3, 325x3, 365x6
Front squat 155x8, 185x8, 205x6

Wednesday
Sled work: 100yd round trips switching off every 20yds. 1x70lbs, 2x80lbs, 2x90lbs, 1x100lbs, 2x45lbs

Thursday
Bench 210x3, 240x3, 270x7
Incline 145x8, 165x8, 190x6
DB rows 110x18, x18
Dips (1 min rest) 12, 12, 12

Friday
Squat 230x3, 260x3, 295x5
RDL 185x8, 210x8, 235x6
Ab wheel 3 sets of 10

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

February Template

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.

Back on 5/3/1. 1/8/2013 through 1/26/2013

Tuesday 1/8/2013
Press: 115x5, 135x5, 150x7. No belt/shoes
Close grip bench: 125x10, 155x10, 175x10
Weighted chins: 55x5, 60x5, 60x7
Dips: 8, 8, 8, 8
Airdyne: 10 mins@90% 192 calories

Wednesday 1/9/2013
Deadlift: 265x5, 295x5, 340x5. No chalk
Front squat: 125x10, 150x10, 170x10
Hip extension: 50lbs x10x3
Decline situps: 10x10, 25x8x2

Friday 1/11/2013
Bench: 185x5, 225x5, 250x8
Incline: 115x10, 140x10, 165x10
Chins: 50x5, 55x5, 65x6
Dips: 40x5, 45x5, 55x7
Airdyne: 1 minute sprint with 3 minute recovery. 36 cals, 35 cals

Saturday 1/12/2013
LBBS: 205x5, 240x5, 270x10. Easy, didn't want to push too much on first day back with low bar
RDL: 145x10, 175x10, 200x10
Decline situps: 25lbx x8, x7, x5. Little too steep on the bench this time.

Monday 1/14/2013
Press: 125x3, 140x3, 160x7
Close grip bench: 150x8, 175x8, 200x6
Chins: 55x3, 60x3, 65x7
Dips: 4 sets of 12

Tuesday 1/15/2013
Deadlift: 280x3, 320x3, 360x6
Front squat: 150x8, 170x8, 195x6
Hip extension: 50x10x3
Hanging leg raises: 10, 10
Basketball court suicide sprints: 31s, 33s, 33s, 34s with 1 minute rest after each

Thursday 1/17/2013
Bench 205x3, 235x3, 265x7
Incline 140x8, 165x8, 185x6
Dips 45x3, 50x3, 55x7
DB rows 110x12, x12

Friday 1/18/2012
Squat 225x3, 255x3, 285x6
RDL 175x8, 205x8, 230x6

Tuesday 1/22/2012
Press: 135x5, 150x3, 170x4
Close grip bench: 165x5, 190x5, 215x5
Chins: 55x5, 60x3, 70x5
Dips: 45x5, 50x3, 62x7

Wednesday 1/23/2012
Deadlift 295x5, 340x3, 380x3
Front squat 160x5, 185x5, 210x5
Ab wheel 8, 8 8
Hip extension 53 x10, x10, x10

Friday 1/25/2013
Bench: 225x5, 250x3, 280x5
Incline: 150x5, 175x5, 205x5
DB rows: 110 x15, x15
Dips: 4 sets of 10, rest 1 minute between sets

Saturday 1/26/2013
Squat 240x5, 270x3, 300x4
RDL 185x5, 215x5, 245x4
Hanging leg raises 12, 12