Saturday 1/25 and Sunday 1/26/2014 1s Week

Sunday 1/26
Squat: 270x5, 310x3, 345x4
Hill sprints: ~345m x 2, walk down after each.

Saturday 1/25
Bench: 245x5, 275x3, 305x3. No spotter
BBB bench: 5 sets of 10 at 170lbs with fat grips
Neck harness 25lbs x25x5

Thursday 1/23 1s Week

Deadlift: 350x5, 400x3, 445x4
Front squat: 205x5, 235x5, 265x5
6x50m hill sprints, walk down

Wednesday 1/22 1s Week

Press: 155x5, 170x3, 195x3
CGBP: 195x5, 220x5, 250x5
Ball chins: 5, 5, 5, 5

Sunday 1/19 3s Week

Squat: 255x5, 290x3, 325x5
Banded GMs: Orange band, 2 sets of 15
4x175m hill sprints, walk down

Saturday 1/18 3s Week

Bench: 225x3, 260x3, 290x4
BBB Bench: 165x10x5 with fat grips
Ball chins 4, 5, 4

Sunday 1/12 3s Week

Deadlift: 330x3, 375x3, 420x5
Front squat: 185x8, 220x8, 250x6
Neck harness: 25lbs x25x4

Saturday 1/11/2014 3s Week

Press: 145x3, 165x3, 185x5
CGBP: 185x8, 205x8, 235x6
Ball chins: 3, 4, 4, 4, 5

Wednesday 1/8 5s Week

Squat 235x5, 270x5, 310x6
Neck harness 25lbs x20x4
Hill sprints: ~175m up, walk down. ~35 seconds going up, ~ 2 minutes recovery walking down. 3 sprints.

Tuesday 1/8 5s Week

Bench 210x5, 245x5, 275x6
BBB Bench 5x10 at 160 with fat grips
Fat grips pullups 9, 8, 7

Sunday 1/6/2014 5s Week

Deadlift: 305x5, 355x5, 405x6. Took it easy
Front squat: 155, 185, 220 all for 10
Hill sprints: ~175m at about 80%. Two sprints up, walk down to recover.

Saturday 1/4/2014 5s Week

Press: 135x5, 155x5, 175x6
CGBP: 155, 185, 205 all for 10
Ball grip chinups: bunch of assisted singles
Fat grip pullups: 9, 8