Wednesday – 5/28/14 – Training Log

Squat
495# 3×1
380# 3×3 (1 min rest)

Dead Squat
440# 4×1 (30 sec rest)

Romanian Dead Lift
95# 3×9 (1 min rest)

GHD Situps
3×17 (1 min rest)

 

Tuesday – 5/27/14 – Training Log

Bench
370# 2×1
315# 1×3
185# 5×12

DB Flyes
30# 3×15

DB Triceps Extension
95# 11,7,3

Band Pullaparts
Green 5×20

Grimek Press (12″ Box)
60# 10.10.9

Ring Dips
Max Reps

Barbell Curls
65# x 12
70# x 11
75# x 10
80# x 9

Russian Twists
20# 3×18

 

Ever try a 3×3 Program? 

Wednesday – 5/21/14 – Training Log

Deadlift
485# 3×1

Front Squats
115# 3×5

Good Mornings
95# 3×8

Kroc Rows
120#  1×10

Straight Leg Situp
30# 3×17

Prilepin’s Chart

Tuesday – 5/20/14 – Training Log

Floor Press
325# 3×1

Strict Military Press
95# 5×12

Triceps Press Down
Black Band 5×20

Shoulder Raise
12# 3×20

Saxon Side Bend
35#  3×13

 

 

Monday – 5/19/14 – Training Log

Squat
485# 3×1
375# 3×3 (1m rest)

Dead Squat
435# 4×1 (30s rest)

Romanian Deadlift
95# 3×8 (1m rest)

GHD Situps
3×16 (1m rest)

 

Sunday – 5/18/14 – Training Log

Bench Press
365# 3×1 (Paused)
185 5×12 (1m rest)

DB Flyes
30# 3×14 (1m rest)

Behind the neck DB Triceps Extension
95# 11, 6, 3 (1m rest)

Band Pullaparts
Green 5×20 (1m rest)

Grimek Press (12″ box)
60# 10, 10, 8 (1m rest)

Ring Dips
1 max set

Barbell Curl (1m rest)
65# x 12
70# x 11
75# x 10

Russian Twists
20# 3×17 (1m rest)

 

 

Wednesday – 11/9/13 – Training Log

Deadlift
515# 3×1

Good Mornings
185# 3×5

Barbell Row
185# 3×5

Romanian Deadlift
185# 3×5

 

Friday – 11/8/13 – Training Log

Floor Press
313/335/355/365 Singles

Press
185# 3×5

Dumbbell Curls
20# 3X15

 

Thursday – 11/7/13 – Training Log

Easy 20 minutes on the Airdyne

Monday – 11/4/13 – Training Log

I’ve been just now able to do a little more after severely spraining my thumb.  I still have to bench with a suicide grip which I hate doing.  There wasn’t much time to do anything so here it is.

Bench Volume
225# 5×12

Barbell Curls
135# 3×3