Monthly Archives for October 2013

10/15/13 – Tuesday – SQUAT

Jump Rope/Asst. Depth Squat 5 x 100/10 SSB Box Squat 16″ + chain 15 x 3 x 125 + 80 Back Ext. x 50 ABS

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Tuesday 10/15/2013

Box Squat 16″ 5 x 200, 5 x 235, 8 x 265 GHR Back Raise 4 x 25 Ab Wheel 4 x 15

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10/14/13 – Monday – DL

Sumo Deadlift 15 x 1 x 385+mini bands Neck Harness 15 x 25 x 45

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10/14/13 RE DL

DL 3 x 8 x 225 Split squats 5 x 15 KB Rows 5 x 10 x 54 HLR 5 x 15 Rev. Prowler drag

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10/14/13 – Monday – BENCH

Bench Press 15 x 3 x 145 + chains 1 x AMRAP x 145 + chains (21) BBO Rows 5 x 10 x 195 ABS

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Monday – 10/14/2013 – Week 1 – 5 x 65%, 75%, 85%

Started 5, 3, 1 today, I am going to work with this for a few months to see how it goes. I have maxes that have all been tested in the last 2 months. Bench Press 5 x 190, 5 x 220, 8 x 250 Accessories a: Upright Row 4 x 8 x 95 b: [...]

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10/13/13 – Sunday – HC

Hang Clean 5 x 5 x 135 5 x 3 x 155 5 x 1 x 175 Split Squat 5 x 10 Pull-ups/Chin-ups 10 x 5 ABS

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10/12/13 – Saturday – OHP

Snatch Grip Push Press 10 x 1 x 225 Wide Grip Swiss Bar Pullups 10 x 5

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10/12/13 – Friday – BBP

Dimel DL 3 x 20 x 135 BBP (1RM) [225, 315] 405, 455, 505, [525]  5 x 1 x 405 GHR (neg) 5 x 10 AB Wheel Rollout 5 x 10

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10/11/13 – Friday – DL

Sumo Deadlift 12 x 3 x 395+monster mini bands Neck Harness 10 x 15 x 63 Felt terrible during and after this. I’m going to reduce the volume in this deadlifting program because I just can’t keep up with the current plan.

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