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.