6.30.14

Deload Week

C19W4

FS: 130-165-195

DL: 220-260-315

3x
15 banded good mornings
12 ab wheels
5 MU transitions

1 lap jog
2 laps sprint/walk
2 laps jog.

6.29.14

Rest Day.

6.28.14

Rest Day...Lake Greenwood

6.27.14

Rest day...went to Lake Greenwood

6.26.14

1 min. DU: 49

C19W3 5/3/1+

BS: 335-380-425 (just got one, back still fatigued from DLs)
2x5 @330

PC: 175-200-220

6.25.14

Rest Day

6.24.14

Pull-ups: 18-11-10-10-9

C19W3
Press: 140-160-175 (x2)
2x5 @135

3x 5 Pendlay Rows, 5 push press @205

Dips: 10-8-6-6-6

Tabata Row (went 10 cycles, rower broke)

6.23.14

C19W3 5-3-1+

Deadlift: 390-445-500 (x4, may have had 5...not a great day mentally)

Front Squat: 242-275-308

6.22.14

Rest Day

6.21.14

C19W2 3x3

Bench: 230-265-295 (x8) (felt really good)

2x10 @225

Pull-ups: 17-11-10-9-9

6.20.14

C19W2 3x3

Back Squat: 312 - 2355- 400 (x7, new estimated PR)

Power Clean: 160-185-210 (x5)

Cut it short, parents coming into town.

6.19.14

Rest Day...River Dogs Game

6.18.14

Rest Day

6.17.14

C19W2 3x3

Press: 135-150-165 (x6) 

2x5 @135

Pull-ups: 17-11-10-9-9

Pendlay Rows: 3x5@205

2x:

Arnolds 10 @60#

Band Pull aparts 25

Rowing 1min on / 1 min off

304, 285, 271 

6.16.14

1 in DU: 33 (didnt have them today, may have been different shoes)

C19W2 3x3

DL: 365-420-470 (x5)
1x5@420

FS: 220-260-295
2x10 @155

Ab Wheels: 2x12
SS w/
RDLs: 2x10 @220

Run: 1 lap jog, 2 laps sprint/walk

6.15.14

Rest Day

6.14.13

C19W1 3x5 

Bench: 225-260-280 (x7) 

225x10 

Had to cut it short due to Laura's bike wreck. 

6.13.14

C19W1 3x5

BS: 290-335-380 (x5)
2x10 @200

PC: 150-175-200

Ab wheels 3x10
SS w/
Banded GM 3x20 w/ orange

Springs 6x 50 yards

6.12.14

rest day

6.11.14

C19W1

Press: 120-140-160

9@135#

Pull Ups: 17-11-10-9-9

Dips: 10-7-6-6-5

Arnolds: 2x8 @60#

2x10:
DB Pull overs @70
DM Rows @70
Curls @30

6.10.14

C19W1
3x3

DL: 340-395-445 (Deadlifts still dont feel great)

FS: 210-245-275

2x10 (beltless)

Step-ups: 2x8 @110

6.9.14

Rest Day...made up sleep from driving (pushing back training 1 day this week)

6.8.14

Rest Day...if driving until 3 in the morning is rest.

6.7.14

Rest Day...at Cape May

6.6.14

rest day..flew to NJ

6.5.14

C18W3 5-3-1+

Back Squat: 330-370-415 (x5, felt good)

Power Clean: 170-190-215

Bench Press: 245-275-310 (x4)

All at 135#
5 OHS
20 DU
10 HC
20 DU
30 DL
20 DU
10 HC
20 DU
5 OHS
5:48

6.4.14

Rest Day

6.3.14

C18W3 5-3-1

Press: 135-155-170 (x3)
First set last 135#x12

Pull ups: 16-11-9-9-9 (finally felt good again after the honey moon)

Arnolds 10 @55# then 6@65# (playing around with them, may start working them in)

6.2.14

C18W3 5-3-1+

Deadlift: 385-435-490 (x4, about all I had there)

Front Squat: 235-270-300 (x6)

The Chief
5 rounds (3min on / 1 mine off) 3 PC @135, 6 push ups, 9 air squats  (19+4)

6.1.14

Rest Day

5.31.14

C18W2 3x3

Bench: 225-260-295 (x5)

2x10@225

Pull-ups: 16-11-9-9-9

Dips: 8-7-5-5-5

5.30.14

Rest Day

5.29.14

C18W1 3x3

Backsquat: 305-350-395 (x6, felt good but slow maybe had 1 more in the tank)

Power clean: 160-180-205 (x6)

Back squat: 2x10 @200# (tried to move fast)
Front Squat: 2x10 @155#

Tabata row (4 min.) 89m
1 mile +50#