11/21/08

1) KB workout
2x3
2x3

2) Bench
135x7
160x1
135x8
135x5
135x4
135x4

11/19/08

1) Powercleans
90x5x1

2) Squat
135x8
160x8x4

3) Front Squat
135x8

4) Swiss Ball Leg curls
3x8

5) Cable Bends
80x20x2

11/17/08

1) Arm circle + snatch

2) Bench
45x8
95x5
95x5
135x8
135x5

3) Pushups
4x8

4) Dips
27 total

11/13/08

1) Deadlift
270x6

2) Squat 30 min triples
165x3x17
160x3x5
155x3x3

11/11/08

1) Bench
45x10
135x5
135x5
135x5
135x5
135x4

2) Pullups
15

3) Partial Dips
15

4) Finishers
75x20 Bench
70x20 Pulldown
2 front planks
4 side planks
2x8 dragonflags

11/6/08

1) Warmuop
Arm Circles
500m row

2) Bench
95x10
115x6
135x7
135x4
135x4

3) Pullups
18

4) Dips
9 Partials

5) Bench
75x20

6) Pulldowns
70x20

7) Planks
4 side
2 front

8) Dragonflags
2x8

11/4/08

1) Snatch Test - 10 min
112@35 lbs

2) Mil Press
45x8
55x8
70x8
80x6
70x5

3) BB Bicep Curl
55x8
55x8
55x8

4) DB Flys
20x8
20x8
20x8

5) Pin Lockout
180x3
180x2

6) Tricep Pushdown
90x8
100x8
100x8

7) Backoff Sets
20x Mil press
20x Bicep Curl
20x Tri pushdown

11/3/08

1) Snatch grip deadlift
90x5
90x5
160x6
160x6
160x6
160x6

2) Back Squat
135x6
145x8
155x8
155x8

3) Swiss Ball Leg Curls
8x3

3) Back Squat (II)
115x20
95x20

4) Wood Choppers
50x10
90x10

5) Front Planks
45 sec

6) Cable Crunch
10x3

11/1/08

1) Power Cleans
90x3x3
110x1

2) Deadlifts
180x3
230x2
230x1
250x1
270x1
280x1
300x1 - PR
180x4 -Backoff set

3) Bench
100x5
135x3
150x1
150x1
150x1 -Fail

10/30/08

1) deadlift
90x5
180x2x2
230x2
230x1
275x1x3

2) pullups
18

3) mil press
95x4

10/28/08

1) squat
95x5
135x4
155x3
175x2
195x2x14

2) incline bench 6x4
115x4x6

3) pulldown 6x4
132x4x6

4) pushups
32
15

10/25/08

1) Deadlift
3x90
3x110
3x110
3x110
3x180
2x180
1x230
1x250
1x270 -PR
1x290 - fail
1x270 -backoff

2) Squat
5x135
3x185
2x195
2x195

3) Justin's car push
3x45 sec x Mazda RX8

10/22/08

1) Deadlift
5x90
4x110
3x180
2x230
6x2x250

2) Pullups
16

3) Standing Mil Press 8x2 @ 4RM
8x2x95

4) Dips
8x2x bodyweight

10/20/08

1) Squats
Warmups:
5x95
4x135
3x155
2x175

Work sets:
14x2x185

2) Incline Bench 6x4@6rm 1 min rest
3x4x110
3x4x115

3) Pulldown 6x4
3x4x120
3x4x132

4) Decline Situp 6x4@35 lbs

5) Pushups
30
12

10/16/08

1) Deadlifts
warmups:
5x95
4x135
3x155
2x175

reg deadlift:
2x205
2x205

2) Pullups
15

3) Standing Mil Press 8x2@4RM
4x2x90
4x2x95

4) Dips 8x2@45 sec rest

10/13/08

1) Squats
Warmup:
5x95
4x135
3x155
2x175

Work set:
4x2x180
10x2x185

2) Incline Bench 6x4@6RM
6x4x110

3) Decline Situps
6x4x35 lbs plate

4) Pushups
27 reps
12 reps

10/09/08

A1) BB Mil Press 5x5
1x10x75
1x10x75
1x10x75
1x7x75 - fail

A2) Pulldowns 5x5
1x5x120
1x5x132
1x5x132

B) 1 Arm DB Snatch 5x5
5x5x35

A1) Bench 4x10
1x10x95
1x10x100
1x10x100
1x10x100

A2) Row 4x10
1x10x95
1x10x108
1x10x108

B) Squat 4x10
1x10x135
1x10x135
1x10x145
1x10x145

10/06/08

A1) Bench 5x5
Was going through weird chest tweak, so I stuck with a lower weight
1x5x115 warmup
5x5x115

A2) Seated Cable Row
1x5x108
4x5x120

B) Back Squat 5x5
1x5x135
1x5x175
4x5x180

A1) BB Mil Press 4x10
1x5x80
1x10x70
1x10x70
1x10x70

A2) Pulldowns 4x10
4x10x96

B) DB Snatch 4x10
3x10x25

10/02/08

A1) BB Mil Press 5x5
1x5x65
3x5x75
1x5x80
1x5x85

A2) Cable Pulldowns 5x5
4x5x108
1x5x120

One Arm DB Snatch 5x5
5x5x35

Bench 4x10
1x5x45
1x5x95
3x10x85
1x7x85

Row 4x10
4x10x96

Squat 4x10
3x10x135

10/01/08

Flat Bench 5x5
1x5x115
1x5x125
2x5x130

Back Squats 5x5
5x5x175

BB Mil Press 4x10
1x10x70
1x10x70
1x8x70
1x9x70

Cable Pulldowns 4x10
3x10x96

One Arm DB snatch 4x10
2x10x25

9/30/08

A1) BB Mil Press 4x10@11-12RM
1x10x65
1x10x70
1x10x75
1x7x80
1x6x75
A2) Cable Pulldowns 4x10
4x10x84
B) 1 Arm DB Snatch 4x10
4x10x25
A1) Flat Bench 5x5@7RM
3x5x115
1x4x115 Failure
1x4x110
A2) Seated Cable Row 5x5@7RM
3x5x108
B) Back Squats 5x5@7RM
1x5x135
1x5x165
3x5x170

9/29/08

A1)BB Bench Press 5x5@7RM
1x5x115
1x5x125
3x5x130
A2)Seated Cable Row 5x5@7RM
1x5x120
4x5x108
B)Back Squats 5x5@7RM
1x5x135
1x5x155
1x5x165
1x5x175
1x5x180
A1)BB Mil Press 4x10@11-12RM
1x5x45
1x10x55
1x10x70
1x9x70
A2)Cable Pulldowns 4x10@11-12RM
4x10x86

9/25/08

Deadlift
200
195
Bench
120
115
Pullups
20 singles
Dips
2x max holds

9/23/08

Deadlift
200
195
Bench
120
100

Pullups
19 Singles

Dips
2 max holds

KB side bends
KB squats

9/22/08

Deadlift
190
200
195
Bench
115
95
Pullups
18 Singles

1x max dip hold

9/19/08

Deadlift
185
180
Bench
115
95
Pullups
17 Singles

9/17/08

Deadlift
1x185
1x180
Bench
115
95
Pullups
16 singles
4 max hold dop
2x5 ab work
1x max hang

9/16/08

Deadlift
1x185
1x180
Bench
1x115
1x95
Pullups
15 singles
3x max hold dip
2x5 side bends
1x max hang
Kettlebell deadlift

9/15/08

Deadlift
2x5x180
2x5x170

Bench
2x5x115
2x5x95

Pullups
15 singles

Dip Holds
3x max hang
1x max hang

B Session 9/10/08

Deadlift
1x5x180
3x3x230
3x5x180
PR Zone 1 - 15min
KB Snatch 25
Pushps - 39
PR Zone 2 - 15min
KB Lunge - 35

A Session 9/8/08

15 min bike warmup
DB bench press
5x5x45 lbs
PR Zone 1 - 15 min
Double KB Row - 32/2
Double KB Military Press - 33/2
PR Zone 2 - 15 min
Two Arm KB Swing - 51/2
Double KB Front Squat - 51/2

B Session 9/3/08

Boxing Warmup
Deadlifts
1x5x185 warmup
1x3x250
1x4x230
1x4x230
1x3x230
1x4x230
1x3x230

PR Zone 1 - 15 Minutes
KB Snatches - 63
Pushups - 46

PR Zone 2 - 15 Minutes
KB Lunges - 52(/2)

Upper 8/29/08

BB Bench Press
1x4x45 warmup
1x4x135
1x1x135
2x4x125
1x1x135
PR Zone 1 -15 min
Upper body
Double KB Row @35 lbs - 52 reps
Double KB Incline Press @35lbs - 41 reps

PR Zone 2 -15 min
Lower body
Kettlebell Swing - 40 reps
Double KB Front Squat - 40 reps

Lower 8/28/08

15 Minute Kettlebell Snatch Ladders
132 total (both arms tallied together)
Front Squats
6x5x185
Deadlift
1x5x135
4x5x155 lbs

Upper 8/26/08

Bench
1x8x35 warmup
8x5x45
Pulldowns (supersetted w/rows)
1x5x50 warmup
1x5x60
8x5x80 lbs
Cable Row
8x5x80 lbs

Lower 8/25/08

Deadlift
1x5x160
1x5x210
11x5x185 lbs
Front Squat
7x5x135 lbs

Session B

15 min Kettlebell workout
Snatches
Swings
Cleans
Sumo Deadlifts
6x3x205
1x2x235
Reverse Hypers
4x12x35
Incline bench
3x8x35

Session A

Warmup:
3x200m row
40x jumping jacks
3x12x kettlebell swing
Front Squat
1x8x45 warmup
1x5x115
1x6x135
5x2x165
1x9x135
Chinup ladders
10 Total reset
Bulgarian Split Squats
4x10x45
Incline DB Press
3x8x35
1x6x35

Session B

Bike Sprints 4x1 min
One Arm DB Snatch 6x4x30 lbs
Sumo Deadlifts
2x3x225 Warmup
5x3x255 lbs
Reverse Hypers
4x12x25
Incline Bench
2x8x45
2x8x35

Session A

Rows 4x1min sprints
Back Squats
Warmups:
1x9x45
1x6x95
1x5x135
1x4x165
1x3x185
1x2x205
1x14x145 Backoff Set
Chinup Ladders
50 Total
Bulgarians
3x45x8
Hanging Pike 1x12
1x7 Abwheel Rolls
2x Bike Sprints

Session B

Bike Sprints
4x1min alternating
One Arm DB Snatch
6x4x30
Sumo Deadlift
1x3x205
1x3x225
5x3x250
Reverse Hypers
4x12x45
Incline bench
2x8x45
1x7x45
1x5x45

Session A

Front Squat
2x8x45
1x7x65
1x5x95
1x5x115
1x6x135
3x3x155
1x3x162
5x2x162
1x11x135
Chinup Ladders
36 Total
Bulgarian Split Squat
4x4x45
DB Press
3x5x45
1x4x45

Session B

-DB Snatch
6x8x30 lbs
-Sumo Deadlifts 6x3@5rm
1x5x205 lbs warmup
2x3x225 lbs
1x1x235 lbs
1x1x245 lbs
1x1x255 lbs
1x1x265 lbs *PR*
-Reverse Hypers
1x12x10 lbs warmup
3x12x25 lbs
-Incline Bench
1x8x35 lbs
3x8x45 lbs
-Bike Sprints
4x1min

Session A

-Front Squat
1x8x45 lbs
1x8x65 lbs
1x8x75 lbs
1x8x85 lbs
1x8x95 lbs
1x8x105 lbs
-Chinup Ladders - 15 min
37 Total
-Bulgarian Split Squat 4x8
2x8x25 lbs
2x8x35 lbs
-DB Press
3x5x45 lbs
1x2x45 lbs Failure

Session B

One arm DB Snatch
6x8x30 lbs

Sumo Deadlifts
1x5x135 lbs warmup
1x5x205 lbs warmup
5x3x225 lbs warmup

Reverse Hypers
1x12xbodyweight
3x12x10 lbs

Incline Bench
2x8x35 lbs
1x8x45 lbs
1x4x45 lbs

Bike Sprints
4x1 min sprint

Front Squats - 4x8@10RM
1x10x65 lbs
1x10x75 lbs
1x8x85 lbs

Back Squats
1x8x155 lbs
1x8x185 lbs
1x8x185 lbs

Chinups/Ladders
26 Total

Dumbell Press
1x2x45 lbs
2x2x35 lbs

Additional work:
Hanging Power Stretch w/35 lbs

Wednesday, first post

Squat
1x8x135 Warmup
1x8x145 Warmup
2x5x185
1x5x190
1x5x195

Dumbell Bench Press
1x6x45
4x5x45

Deadlift Rack Pull
1x1x195
2x5x195
3x2x255