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