Monthly Archives for October 2013

10/19/2013 – Saturday

DL 5 x 135, 225, 295, 335 9 x 385 Front Squat 4 x 5 x 95, 145, 165, 185 a: GHR 4 x 10 slow b: Ab Wheel 4 x 15

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10/18/13 – Friday – DL

Sumo Deadlift 15 x 1 x 405+mini bands Neck Harness 10 x 20 x 45 3 Way Neck Machine 5 x 15 x light band

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10/18/13 – Friday – DL

3 x 20 x 135 DL [225, 375, 315] 12 x 2 x 315 + mini bands GHR 5 x 10 (neg) AB Wheel Rollout 5 x 10

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Thursday – 10/17/2013

OHP 5 x 115, 5 x 135, 8 x 150 a: KB Row 4 x 15 x 106 b: Dips 4 x 10 a: Keiser Face Pull 3 x 20 x 40 b: Toes to Bar  5 x 10 (no swing) KB Shoulder Raise  2 x 10 (F & S) x 18  

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10/17/13 – Thursday – Bench

I figured out some more of my programming today. I decided that from now on I’ll be doing some explosive type lifting on Wednesdays followed by heavy hip thrusts. Stay tuned for details but from now on, Wednesdays are going to be a lot more awesome. Close Grip Bench 50 x 45 20 x 135 [...]

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10/17/13 – Thursday – OHP

OHP [95 x 8, 115 x 6] 15 x 3 x 145 Swiss Bar Pull-ups 5 x 5 x (5s negative) KBC x 50 KTP x 50 ABS

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10/16/13 – Wednesday – Hip Thrusts

Barbell Hip Thrust 10 x 135 10 x 225 5 x 315 3 x 405 6 x 3 x 455 Hanging Leg Raises 5 x 10

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10/16/13 – Wednesday – ESD

Tire Flip 8 x 20 Hammer 8 x 20

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Wednesday – 10/16/2013 – Trunk

Did some stuff 45 degree side raise 45 degree back raise hanging knee raise Lots of rolling out  

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10/15/13 – Tuesday – Incline Pressing

Close Grip Incline Bench 50 x 45 20 x 135 6 x 225 2 x 255 5 x 2 x 275 5 x 5 x 225 Pendlay Rows 10 x 135 5 x 225 5 x 2 x 245 5 x 2 x 255 Klokov Press 5 x 10 x 95 Face Pulls 100

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