9.22.14

C24W1 3x5

Deadlift: 350-405-470

3x3@490

Front Squat: 3x5 @242

9.21.14

Rest Day

9.20.14

C23W3 5/3/1

Bench: 250-385-315 (x4..."spotter" grabbed it when bar speed slowed down)

5x3@300

Pull Ups: 21-13-12-11-11

9.19.14

C23W3 5/3/1+

Back Squat: 340-385-430 (x5, 5RM PR)

3x3@410

9.18.14

Rest Day

9.17.14

C23W3 5/3/1
Press: 140-160-175 (x3)

3x3@155

Pull Ups: 21-13-12-11-11

Bench: 2x3 @300

Dips: 14-9-8-8-7

9.16.14

DC23W1 5/3/1

Deadlift: 400-450-510 (x3)

2x3 @470 (misload)
2x3 @480

Front Squat: 3x5 @242

3x8 Abwheels

9.15.14

Rest Day....forgot belt at work.

9.14.14

Rest Day

9.13.14

C22W2 3x3

Bench:  235-275-300 (x5)

3x5 @285

PU: 21-13-12-11-11

Dips: 12-9-7-7-7

9.12.14

C22W2 3x3

Backsquat: 320-365-410

3x5 @375

Rowing Tabata

9.11.14

Rest Day

9.10.14

Rest Day

9.9.14

C22W2 3x3

Press: 132-145-162

3x5 @145

Pull ups: 21-13-12-12-11

Bench: 2x5 @275

EMOM 2 PC @200, 20 DU (got 8 minutes)

9.8.14

C22W2 3x3

Deadlift: 375-425-480

3x5 @425

Front squat: 3x5 @225

For time: 30 cal row, 30 over BB burpees, 30 HC @135: 7:01

9.7.14

Rest Day

9.6.14

C22W1 3x5

Bench: 225-250-285 (x10)

3x5 @275

Pull-ups: 21-13-12-11-11

9.5.14

Rest Day

Laura's birthday

9.4.14

C22W1 3x5

Squat: 295-345-385

3x5 @365

Front Squat: 2x5 @225

Good Mornings: 2x10 @135

(Stayed sore from this one for a LONG TIME)

9.3.14

Rest Day

9.2.14

C22W1 3x5

Press: 120-135-155

3x5@145

Bench: 2x5 @275

Pull-ups: 21-13-12-11-11

9.1.14

C22W1 3x5

Deads: 345-400-450

3x5 @80%=425

Front Squat: 3x5 @220

8.31.14

Rest Day

8.30.14

Rest Day, fantasy draft.

8.29.14

Rest day.

8.28.14

Deload week

Backsquats 5s up to 315

8.27.14

Swam 10 50m sprints

8.26.14

Deload Weed

Press 5s up to 110

Pull ups: 5x5 @+50#

10 min EMOM: PC @220 + 5 24" box jumps

Double unders / amt mats 30-20-10 3:44

8.25.14

Deload week.

Rowing in AM

Deadlift 5s up to 330

Front Squat: 3x5 @155