Tuesday 11/26 5s Week

Deadlift  300x5, 345x5, 390x9
Front squat 150, 180, 210 all for 10

Monday 11/25 5s Week

Press 135x5, 150x5, 170x8
CGBP: 145, 175, 205 x10
Strict CTB chins 10, 10

Thursday 11/21/2013 Deload Week

Bench: 135, 155, 190 all for 5
Squat: 140, 170, 205 all for 5
RDL: 135, 170, 205 all for 5

Tuesday 11/19/2013 Deload Week

Press: 85, 100, 120 all for 5
CGBP: 115, 145, 170 all for 5
Deadlift: 185, 225, 275 all for 5
Front squat: 115, 145, 175 all for 5

Friday 11/15/2013 1s Week

Bench: 235x5, 265x3, 295x7 (F8)
Squat: 255x5, 295x3, 325x6
RDL: 225x5, 255x5, 285x5

Tuesday 11/12/2013 1s Week

Deadlift: 335x5, 385x3, 425x4
Front squat: 190x5, 220x5, 245x5
GHD situps: 8, 8

Monday 11/11/2013 1s Week

Press: 150x5, 170x3, 190x3
CGBP: 185x5, 215x5, 240x5
Chins: 10, then 3x3 at 70lbs

Friday 11/8/2013 3s Week

Bench: 225x3, 250x3, 280x6
Squat: 245x3, 275x5, 310x5
RDL: 205x8, 235x8, 270x6

Wednesday 11/6/2013 3s Week

Deadlift: 315x3, 365x3, 405x6
Front squat: 135x8, 185x8
GHD situps: 2 sets of 5

Monday 11/4/2013 3s Week

Press: 140x3, 160x3, 180x4. Weak.
CGBP: 170x8, 205x8, 230x6
Chins: 10, 10, 10
T2B: 8, 8

Thursday 10/31/2013 5s Week

Squat: 225x5, 255x5, 290x9
RDL: 225x10x2

Wednesday 10/30/2013 5s Week

Bench: 205x5, 235x5, 265x10
Incline: 135x10, 150x10, 175x10
Chins/dips: 2 sets of 10 on each

Monday 10/28/2013 5s Week

Deadlift: 295x5, 335x5, 380x7. Easy.
Front squat: 145x10, 175x10, 205x10
Airdyne: 6 minutes at 60% for 30s/100% for 30s. 225 cals

Sunday 10/27/2013 5s Week

Press: 135x5, 150x5, 170x6. Felt weak
CGBP: 145x10, 170x10, 200x10
Chins: 68x5, x5, x5
Airdyne: 10 mins at 85%. 321 cals

Deload Week 10/22/2013 and 10/24/2013

Tuesday 10/22

Press: 85x5, 95x5, 115x5
CGBP: 115x5, 140x5, 165x5
Deadlift: 175x5, 225x5, 265x5
Front squat: 115x5, 140x5, 170x5
Chins 10, 10, 10
Airdyne: 10 mins at 80%, sprint for final minute. 330 cals

Thursday 10/24
Bench: 135x5, 155x5, 185x5
Squat: 135x5, 165x5, 205x5
RDL: 135x5, 165x5, 195x5
Chins 10, 10
Airdyne: 30 seconds at 60%/30 seconds at 100% for 5 minutes. 189 cals

Friday 10/18/2013 1s Week

Bench: 230x5, 260x3, 290x6
Squat: 250x5, 285x3, 315x6. Easy.
RDL: 210x5, 245x5, 275x5

Tuesday 10/15/2013 1s Week

Deadlift: 330x5, 370x3, 415x6
Front squat: 185x5, 210x5, 240x5

Monday 10/14/2013 1s Week

Press: 145x5, 165x3, 185x6
CGBP: 185x5, 205x5, 235x5
Weighted chins: 63x5, x5, x5

Friday 10/11/2013 3s Week

Bench: 215x3, 245x3, 275x7
Squat: 235x3, 265x3, 300x7
RDL: 195x8, 225x8, 260x6

Airdyne: 8 mins, first 5 at 80%, last 3 at 90%. 279 cals.

Tuesday 10/8/2013 3s Week

Deadlift: 305x3, 350x3, 395x6. Didn't push it.
Front squat: 170x8, 195x8, 225x6
Airdyne: 8 mins at about 80%. 252 cals, 76-80rpm throughout.

Monday 10/7/2013 3s Week

Press: 135x3, 155x3, 175x6. Bam.
CGBP: 165x8, 195x8, 225x6
Weighted chins: 58x5, x5, x6

Friday 10/4/2013 5s Week

Bench: 205x5, 230x5, 260x10
Squat: 215x5, 250x5, 285x9
RDL: 165x10, 185x10, 225x10

Tuesday 10/1/2013 5s week

Deadlift 285x5, 335x5, 370x7. Didn't push
Front squat 140x10, 170x10, 195x10
Airdyne: 1 minute warmup, then 6x 20s sprint/40s 70%, then 1 minute cooldown. Total 8 mins, 249 cals

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