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