Thursday 12/4/2012
- Bench: DELOAD
- Incline: DELOAD
- Pull Up: BW x 60 total
- T-Bar Row: 2 plates x 3 x 20
- Bi/Tri: 5 x 10
Friday 13/4/2012
- Squat: DELOAD
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Hill sprint x 8
Driveway is occupied for the next 2 weeks, so no prowler. Looks like I’ll be running a lot more hills.
Chomping at the bit to start my 3rd cycle of 531 next week.
Friday, April 13, 2012
Tuesday, April 10, 2012
Monday 9/4/2012
- Press: DELOAD
- Close Grip Bench: DELOAD
- Weighted Chin: 40/88 x 6, 20/44 x 11
- DB Row: 37/81 x 3 x 10
- Bi/Tri: 5 x 10
- Conditioning: 40m x 5, 100m x 8
Tuesday 10/4/2012
- Deadlift: DELOAD
- Safety Squat: DELOAD
- GHR: BW x 3 x 15
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)
- Press: DELOAD
- Close Grip Bench: DELOAD
- Weighted Chin: 40/88 x 6, 20/44 x 11
- DB Row: 37/81 x 3 x 10
- Bi/Tri: 5 x 10
- Conditioning: 40m x 5, 100m x 8
Tuesday 10/4/2012
- Deadlift: DELOAD
- Safety Squat: DELOAD
- GHR: BW x 3 x 15
- Neck Harness: 24/53x4x50
- Ab circuit
- Conditioning: Prowler - 10 x 20m trips with 185lb in 10:00 (alternating high/low handles)
Friday, April 6, 2012
- Squat: 113/249 x 5, 128/282 x 3, 143/315 x 8(rep PR)
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
This was my best squat without wraps. I won’t be counting any of my squats done with wraps from this point onwards, so all PR’s will be without wraps.
Thank fuck it’s a deload week – I’m spent.
- RDL: 65/143 x 3 x 10
- Neck Harness: 24/53x2x50
- Ab circuit
- Conditioning: Prowler - 12 x 20m trips with 185lb in 10:00 (alternating high/low handles)
This was my best squat without wraps. I won’t be counting any of my squats done with wraps from this point onwards, so all PR’s will be without wraps.
Thank fuck it’s a deload week – I’m spent.
Thursday, April 5, 2012
- Bench: 81/178 x 5, 92/203 x 3, 103/227 x 6(rep PR)
- Incline Bench: 61/135 x 5, 71/156 x 5, 172 x 5
- Pull Up: BW x 40 total
- T-bar Row: 3 plates x 3 x 12
- Bi/Tri: 5 x 10
I decided to skip class this morning and hit a bench PR instead. Probably had another rep in me too.
That and a massive pump made for a classic session.
- Incline Bench: 61/135 x 5, 71/156 x 5, 172 x 5
- Pull Up: BW x 40 total
- T-bar Row: 3 plates x 3 x 12
- Bi/Tri: 5 x 10
I decided to skip class this morning and hit a bench PR instead. Probably had another rep in me too.
That and a massive pump made for a classic session.
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Monday, April 2, 2012
- Press: 54/119 x 5, 62/137 x 3, 69/152 x 6
- Close Grip Bench: 67.5/149 x 5, 77.5/171 x 5, 87.5/193 x 5
- Weighted Chin: 40/88 x 6(PR), 20/44 x 11
- DB Row: 37/81 x 3 x 12
- Bi/Tri: 5 x 10
Couldn’t sleep last night, mind was racing. Lucky if I got 5 hours.
Session was pretty good considering. 2 plate weighted chin for reps.
- Close Grip Bench: 67.5/149 x 5, 77.5/171 x 5, 87.5/193 x 5
- Weighted Chin: 40/88 x 6(PR), 20/44 x 11
- DB Row: 37/81 x 3 x 12
- Bi/Tri: 5 x 10
Couldn’t sleep last night, mind was racing. Lucky if I got 5 hours.
Session was pretty good considering. 2 plate weighted chin for reps.
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