9/1
Press: 160x5, 185x3, 200x3
CGBP: 215, 250, 285x5
Chins: 11, then 25x8x2
9/2
DL: 410x5, 465x3, 525x1
Ab wheel: 25lbs x12x3
KB ladders (2pd): 10-20-30 two rounds, ~6 minutes
9/6
Bench: 270x5, 315x2, 340x1
BBB bench: 235x10x5
Squat: 325x3, 370x3, 410x1
Week of 8/25 3+ Week
Monday 8/25
Press: 155x3, 170x3, 190x4
CGBP: 205x8, 235x8, 265x6
Chins 10, 10, 10
Tuesday 8/26
Deadlift 385x3, 440x3, 495x3
Ab wheel: 25lbs x10, x10, x10
KB swing ladders: 10, 15, 25 x2
Friday 8/29
Bench 250x3, 285x3, 320x3
BBB bench: 225x10x5
Squat: 315x3, 345x3, 390x3
Press: 155x3, 170x3, 190x4
CGBP: 205x8, 235x8, 265x6
Chins 10, 10, 10
Tuesday 8/26
Deadlift 385x3, 440x3, 495x3
Ab wheel: 25lbs x10, x10, x10
KB swing ladders: 10, 15, 25 x2
Friday 8/29
Bench 250x3, 285x3, 320x3
BBB bench: 225x10x5
Squat: 315x3, 345x3, 390x3
Week of 8/18 5+ Week
Monday 8/18
Press: 140x5, 160x5, 180x6
CGBP: 165, 205, 235 for 10
Tuesday 8/19
Deadlift: 355x5, 410x5, 465x5
Ab wheel: 35lbs x8, x9, x9
KB swing ladders: 10, 15, 25 x2
Friday 8/22
Bench: 235x5, 270x5, 305x4. No spotter so didn't push it.
BBB bench: 215x10x5
Squat: 280x5, 325x5, 370x5
Press: 140x5, 160x5, 180x6
CGBP: 165, 205, 235 for 10
Tuesday 8/19
Deadlift: 355x5, 410x5, 465x5
Ab wheel: 35lbs x8, x9, x9
KB swing ladders: 10, 15, 25 x2
Friday 8/22
Bench: 235x5, 270x5, 305x4. No spotter so didn't push it.
BBB bench: 215x10x5
Squat: 280x5, 325x5, 370x5
Week of 8/11 Deload Week
Wednesday 8/13
Press: 95, 105, 125 for 5
CGBP: 135, 165, 195 for 5
Deadlift: 215, 275, 325 for 5
T2B: 8, 8
Saturday 8/16
Bench 155, 175, 215 for 5
Squat: 175, 215, 255 for 5
Press: 95, 105, 125 for 5
CGBP: 135, 165, 195 for 5
Deadlift: 215, 275, 325 for 5
T2B: 8, 8
Saturday 8/16
Bench 155, 175, 215 for 5
Squat: 175, 215, 255 for 5
Week of 8/4 1+ Week
Wednesday 8/6
Press: 155x5, 170x3, 195x3
CGBP: 215, 245, 280 for 5
Chins: 10, 10, 10
Barbell curls: 95lbs x9, x8
Thursday 8/7
Deadlift: 405x3, 455x3, 510x1 (PR)
Ab wheel: 25lbs x15, 50lbs x9x2
Saturday 8/9
Bench: 265x5, 300x3, 335x1 (F2)
BBB bench: 215x10x5
Sunday 8/10
Squat: 315x3, 365x3, 400x1
Ab wheel: 55lbs x8, EROM for 10
Press: 155x5, 170x3, 195x3
CGBP: 215, 245, 280 for 5
Chins: 10, 10, 10
Barbell curls: 95lbs x9, x8
Thursday 8/7
Deadlift: 405x3, 455x3, 510x1 (PR)
Ab wheel: 25lbs x15, 50lbs x9x2
Saturday 8/9
Bench: 265x5, 300x3, 335x1 (F2)
BBB bench: 215x10x5
Sunday 8/10
Squat: 315x3, 365x3, 400x1
Ab wheel: 55lbs x8, EROM for 10
Week of 7/28 3+ Week
Wednesday 7/30
Press: 145x3, 165x3, 185x4
CGBP: 195x8, 230x8, 260x6
Chins: 10, 10, 10
Thursday 7/31
Deadlift: 375x3, 430x3, 485x3
T2B: 8, 8
2pd KB swings: 20, 10 breaths x3
Sunday 8/3
Bench: 245x3, 280x3, 315x3
BBB Bench: 210x10x5
Squat: 295x3, 340x3, 380x3
Press: 145x3, 165x3, 185x4
CGBP: 195x8, 230x8, 260x6
Chins: 10, 10, 10
Thursday 7/31
Deadlift: 375x3, 430x3, 485x3
T2B: 8, 8
2pd KB swings: 20, 10 breaths x3
Sunday 8/3
Bench: 245x3, 280x3, 315x3
BBB Bench: 210x10x5
Squat: 295x3, 340x3, 380x3
Week of 7/21 5+ Week
Monday 7/21
Reset on press: 135x5, 155x5, 175x7
CGBP: 165, 205, 230 for 10
Chins 10, 10
Thursday 7/24
Deadlift 355x5, 405x3, 455x5
Strict toes to bar: 6, 6
Saturday 7/26
Bench: 230x5, 265x5, 300x5
BBB bench: 205 for 3 sets of 10, then failed on rep 10 of 4th set. Ran out of gas
Sunday 7/27
Squat: 275x5, 315x5, 360x3. Feeling about 80% today
Toes to bar: 6, 7
Barbell curls: 95lbs x8, x8
Reset on press: 135x5, 155x5, 175x7
CGBP: 165, 205, 230 for 10
Chins 10, 10
Thursday 7/24
Deadlift 355x5, 405x3, 455x5
Strict toes to bar: 6, 6
Saturday 7/26
Bench: 230x5, 265x5, 300x5
BBB bench: 205 for 3 sets of 10, then failed on rep 10 of 4th set. Ran out of gas
Sunday 7/27
Squat: 275x5, 315x5, 360x3. Feeling about 80% today
Toes to bar: 6, 7
Barbell curls: 95lbs x8, x8
Week of 7/14 Deload
Friday 7/18--Finally back from hospital
Press: 95, 125, 145 all for 5
Squat: 170, 215, 255 all for 5
Bench: 145, 185, 205 all for 5
Deadlift: 205, 265 for 5
Press: 95, 125, 145 all for 5
Squat: 170, 215, 255 all for 5
Bench: 145, 185, 205 all for 5
Deadlift: 205, 265 for 5
Week of 7/7/14 1+
Monday 7/7
Press: 180x5, 205x2, 225F
CGBP: 205x5, 240x5, 275x5
Chins: 10, 10, 12
Tuesday 7/8
Deadlift 405x3, 450x3, 500x1. Then failed at 525
KB swings with 2pd. 15 left hand, 5 breaths, 15 right hand, 5 breaths. Repeat once.
Rest of week postponed due to baby
Press: 180x5, 205x2, 225F
CGBP: 205x5, 240x5, 275x5
Chins: 10, 10, 12
Tuesday 7/8
Deadlift 405x3, 450x3, 500x1. Then failed at 525
KB swings with 2pd. 15 left hand, 5 breaths, 15 right hand, 5 breaths. Repeat once.
Rest of week postponed due to baby
Week of 6/30/14 3+
Monday 6/30
Press:
Tuesday 7/1
Deadlift: 370x3, 420x3, 475x3
Front squat: 285x3x3
Ab wheel: 45lbs x9, x9
Friday 7/4
Bench: 245x3, 280x3, 315x3
BBB Bench: 205x10x5
Squat: 295x3, 340x3, 380x4
2pd KB swings: 20 swings, 10 deep breaths, x3
Press:
Tuesday 7/1
Deadlift: 370x3, 420x3, 475x3
Front squat: 285x3x3
Ab wheel: 45lbs x9, x9
Friday 7/4
Bench: 245x3, 280x3, 315x3
BBB Bench: 205x10x5
Squat: 295x3, 340x3, 380x4
2pd KB swings: 20 swings, 10 deep breaths, x3
Week of June 23-28 5+ Week
Monday 6/23
Press: 155x5, 170x5, 200x3
CGBP: 160, 195, 225 for 10
Chins: 10, 10, 10
Tuesday 6/24
Deadlift: 345x5, 395x5, 450x5. EZ.
Front squat: 280x3x3
Ab wheel: 45lbs x8, x8
Thursday 6/26
Bench: 230x5, 265x5, 300x5
BBB bench: 195x10x5
Saturday 6/28
Squat: 275x5, 315x5, 360x5
RDL: 205, 245, 280 for 10
Ab wheel: 45lbs x9, x8
Press: 155x5, 170x5, 200x3
CGBP: 160, 195, 225 for 10
Chins: 10, 10, 10
Tuesday 6/24
Deadlift: 345x5, 395x5, 450x5. EZ.
Front squat: 280x3x3
Ab wheel: 45lbs x8, x8
Thursday 6/26
Bench: 230x5, 265x5, 300x5
BBB bench: 195x10x5
Saturday 6/28
Squat: 275x5, 315x5, 360x5
RDL: 205, 245, 280 for 10
Ab wheel: 45lbs x9, x8
Week of 6/16/2014 Deload
6/17
Press: 95, 115, 140 for 5
CGBP: 135, 160, 190 for 5
Deadlift: 210, 260, 310 for 5
Front squat: 155, 165, 175 for 5
6/19
Squat: 165, 205, 250 for 5
RDL: 155, 195, 230 for 5
Bench: 135, 155, 185 for 5
Press: 95, 115, 140 for 5
CGBP: 135, 160, 190 for 5
Deadlift: 210, 260, 310 for 5
Front squat: 155, 165, 175 for 5
6/19
Squat: 165, 205, 250 for 5
RDL: 155, 195, 230 for 5
Bench: 135, 155, 185 for 5
Week of June 9-14, 2014 1+ Week
Monday 6/9
Press 170x5, 200x3, 220x1
CGBP 205, 245, 270 all for 5
Tuesday 6/10
Deadlift 390x3, 440x3, 490x1; then 500x2
Thursday 6/12
Bench 265x5, 295x3, 330x1
BBB bench with fat grips 210x10x5
Saturday 6/14
Squat: 315x3, 350x3, 390x1; then 400x1 and 410x1
RDL: 265x4, 290x5, 330x5
Ab wheel: 35lbs x10, x10, x8
Press 170x5, 200x3, 220x1
CGBP 205, 245, 270 all for 5
Tuesday 6/10
Deadlift 390x3, 440x3, 490x1; then 500x2
Thursday 6/12
Bench 265x5, 295x3, 330x1
BBB bench with fat grips 210x10x5
Saturday 6/14
Squat: 315x3, 350x3, 390x1; then 400x1 and 410x1
RDL: 265x4, 290x5, 330x5
Ab wheel: 35lbs x10, x10, x8
Week of June 2, 2014 -- 3+ Week
June 2
Press: 165x3, 185x3, 210x2.
CGBP: 190x8, 225x8, 255x7
Fat grip chins 7, 8, 8
June 3
Deadlift: 365x3, 415x3, 465x3. EZ
Front squat: 280x3x3
Ab wheel: 35lbs x8, x8
Press: 165x3, 185x3, 210x2.
CGBP: 190x8, 225x8, 255x7
Fat grip chins 7, 8, 8
June 3
Deadlift: 365x3, 415x3, 465x3. EZ
Front squat: 280x3x3
Ab wheel: 35lbs x8, x8
Week of May 26, 2014 -- 5+ Week
May 26
Press: 150x5, 170x5, 200x3. Ugh.
CGBP: 160, 190, 225 x10
May 27
Deadlift: 335x5, 390x3, 440x6
Front squat: 275x3x3
Ab wheel: 25lbs x10, 35lbs x8x2
May 29
Bench: 225x5, 265x5, 295x5. No spotter
BBB bench with fat grips: 190x10x5
Fat grip chins: 6, 6, 7
May 31
Squat: 270x5, 315x3, 350x5. Didn't push
RDL: 190, 230, 270 x10
Press: 150x5, 170x5, 200x3. Ugh.
CGBP: 160, 190, 225 x10
May 27
Deadlift: 335x5, 390x3, 440x6
Front squat: 275x3x3
Ab wheel: 25lbs x10, 35lbs x8x2
May 29
Bench: 225x5, 265x5, 295x5. No spotter
BBB bench with fat grips: 190x10x5
Fat grip chins: 6, 6, 7
May 31
Squat: 270x5, 315x3, 350x5. Didn't push
RDL: 190, 230, 270 x10
Week of May 19, 2014 -- Deload
5/20
Press: 95, 115, 135 x5
CGBP: 135, 155, 185 x5
Deadlift: 205, 255, 305 x5
Front squat: 205x3x3
5/22
Bench: 155, 175, 205 x5
Squat: 165, 205, 245 x5
RDL: 155, 205, 255 x5
Chins 10, 10, 10
Press: 95, 115, 135 x5
CGBP: 135, 155, 185 x5
Deadlift: 205, 255, 305 x5
Front squat: 205x3x3
5/22
Bench: 155, 175, 205 x5
Squat: 165, 205, 245 x5
RDL: 155, 205, 255 x5
Chins 10, 10, 10
5/13 thru 5/17 1+ Week
Tuesday 5/13
Press: 170x5, 195x3, 215x1
CGBP: 205x5, 230x5, 265x5
Chins: 10, 10, 10
Wednesday 5/14
Deadlift: 380 x5, 430x3, 480x2
Front squat: 275x3x3
Ab wheel: 25lbs x9, x9
Saturday 5/17
Bench: 255x5, 290x3, 325x2
BBB Bench: 205x10x5
Squat: 300x3, 340x3, 380x3
5/4 through 5/9 3+ Week
Sunday 5/4
Press: 160x3, 180x3, 205x1. Reset time
CGBP: 185x8, 215x8, 245x9
Monday 5/5
Deadlift: 355x3, 405x3, 455x4
Front squat: 270x3x3
Ab wheel: 14, then 12 with 10lbs, then 10 with 25lbs
Thursday 5/8
Bench 245x3, 275x3, 310x3
BBB Bench 195x10x5
Squat: 280x3, 320x3, 360x3
Ab wheel 25lbs x8, x8
Press: 160x3, 180x3, 205x1. Reset time
CGBP: 185x8, 215x8, 245x9
Monday 5/5
Deadlift: 355x3, 405x3, 455x4
Front squat: 270x3x3
Ab wheel: 14, then 12 with 10lbs, then 10 with 25lbs
Thursday 5/8
Bench 245x3, 275x3, 310x3
BBB Bench 195x10x5
Squat: 280x3, 320x3, 360x3
Ab wheel 25lbs x8, x8
4/28 through 5/2 5+ Week
Monday 4/28
Press: 150x5, 170x5, 195x2. Dunno WTF is happening here
CGBP: 155x10, 185x10, 215x14
Chins: 10, 10, 10
Tuesday 4/29
Deadlift: 335x5, 375x5, 430x5
Front squat: 265x3x3
Ab wheel: 10, 10
Thursday 5/1
Bench: 225x5, 255x5, 290x6
BBB bench: 185x10x5
KB rows 2pd x20x2
Friday 5/2
Squat: 265x5, 300x5, 340x5
RDL: 190, 225, 265 all for 10
Ab wheel: 12, 12
Press: 150x5, 170x5, 195x2. Dunno WTF is happening here
CGBP: 155x10, 185x10, 215x14
Chins: 10, 10, 10
Tuesday 4/29
Deadlift: 335x5, 375x5, 430x5
Front squat: 265x3x3
Ab wheel: 10, 10
Thursday 5/1
Bench: 225x5, 255x5, 290x6
BBB bench: 185x10x5
KB rows 2pd x20x2
Friday 5/2
Squat: 265x5, 300x5, 340x5
RDL: 190, 225, 265 all for 10
Ab wheel: 12, 12
4/24/2013 Deload Week
Press: 95, 115, 135 for 5
CGBP: 135, 155, 185 for 5
Deadlift: 205, 255, 305 for 5
Front squat: 115, 145, 165 for 5
CGBP: 135, 155, 185 for 5
Deadlift: 205, 255, 305 for 5
Front squat: 115, 145, 165 for 5
4/10/2014 3+ Week Bench and Squat
Bench: 235x3, 275x3, 305x3
BBB Bench: 185x10x3
Squat: 275x3, 315x3, 350x3. No belt or shoes
BBB Bench: 185x10x3
Squat: 275x3, 315x3, 350x3. No belt or shoes
4/7/2014 3+ Week Deadlifts
Deadlift: 355x3, 405x3, 450x4. Really need to stop eating 2 hrs before deadlifts.
Front squats: 260x3x3
4/5/2014 Conditioning
Sideline to sideline sprints
Sets of 6, 5, 4, 3, 2, and 2 sprints. Rest 10yd walk between sprints and walk back to start between sets
Sets of 6, 5, 4, 3, 2, and 2 sprints. Rest 10yd walk between sprints and walk back to start between sets
4/4/2014 5+ Week Bench and Squat
Bench: 225x5, 255x5, 285x6
BBB bench with fat grips: 175x10x5
Squat: 255x5, 295x5, 335x6
Neck harness: 35lbs x20x5
BBB bench with fat grips: 175x10x5
Squat: 255x5, 295x5, 335x6
Neck harness: 35lbs x20x5
4/1/2014 5+ Week Deadlifts
Deadlift: 325x5, 375x5, 425x6. Didn't feel like pushing it
Front squat: 255x3x3, pretty easy
Tabata KB swings with 2pd: 11 for all 8 rounds
Front squat: 255x3x3, pretty easy
Tabata KB swings with 2pd: 11 for all 8 rounds
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