8.22.14

C21W3 5/3/1+

Bench: 250-280-320 (x5, 5RM PR) 

3x10 @230

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

Dips: 14-9-8-8-7

Rowing Tabata: Min 84 m 

3.13.14

C17W3 5-3-1

Squats: 340-385-435 (x1)
3x1@100%=455 (decided to go for 3 instead of 5 since I was doing bench after and that would be a little more "meet lilke" volume)

Bench: 260-295-330 (x1)

5x1@100%=345 (Actually did 3-1-1, so a nice new 15# 3RM PR on bench)

1.3.13

5/3/1 C14W3 

Bench: 5-3-1+

250-285-315 (x5, 5RM PR) 

5x10 @60% = 200

Pull ups: 5x5 +50#

Dips: 5x5+45#

DB Rows: 3x10 @80# 

supersetted with DB curls: 10-8-7 @40#

Rowing Intervals 1min on / 1 min off

279-285-277-277-290

12.14.13

9 for 9...

I could not help myself on the music selection

More to come.

10.11.14

5/3/1 C10W3

Bench: 260-295-330 (x3 3RM PR)

2x5 @275

1x19.5 @225 (got 20 but last rep went back into rack before locking out)

Pullups 18-12-10-10-10
Dips 18-12-10-10-10

10.7.13

Bench: 5x5
225-250-275-290-310 (3RM PR)

5x2 @225

Pull Ups: 18-12-10-10-10
Dips: 18-12-10-10-10

Rowing 3x500m
1:47.1, 1:42.1, 1:39.0

8.30.13

5/3/1 C9W1

Over Warm Up Singles: 225-250-275-315-345 (1RM PR) 

3x5: 225-280-290

2x8 @225

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

Rows: 3x12 @135

Dips: 17-11-10-9-9

2x25 Band Pull Aparts

Curls: 35 down by 4s, 8 each way. 

8.23.13

C8W3 5-3-1

Bench:

255-290-320 (x3 3RM PR)

2x5 @275
1x8 @225

PU: 17-11-10-9-9

Rows: 3x12@115

Front Squats: 4x5: 135-185-225-225

Dips: 17-11-10-9-9

Dumbbell Pull Overs:3x12@85

Placeholder

8.16.13

5/3/1 C8W2
Bench:
235-270-305 (x5, 5RM PR)

2x5 @275
1x8 @225

Press: 3x3: 125-145-160

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

Pendlay Rows: 3x12 @115

Dips: 16-11-9-9-9

Dumbbell Pull Overs: 12-10-10 @85

7.26.13

5/3/1 C7W3: 5-3-1+

Bench: 250-285-315 (x2, had more held in for joker set)
Joker single: 340# (1RM PR, sent up fast and felt good)
350# Failed, did not keep tight on way down.

2x5 @250#
2x10@185#

Rows:
3x5 @195
3x12 @115

Squats: worked up to 2x5 paused at 225.  (I am going to try to squat light 4 or so days a week, for a little added full body workout and hopefully to help boost metabolism to help make 198)

Dumbbell Pull Overs: 2x12 @85 (May be sore tomorrow)

Dipos: 16-10-9-9-8

M/F/S/T: 2/2/2/4 Posterior chain a little tight, mainly hamstrings.  Other than that I have been feeling great the last few weeks.  I think some can be attributed to the huge dinners with lots of protein and fat I have been eating.

7.19.12

5/3/1 C7W2 3x3

Bench: 235-265-300 

Joker set: Triple @315 (3RM PR)

First set last: 2x5 @235  (went for some extra volume because bench felt great)

Rows: 5x5@185#

Pulls and Dips: 15-10-9-8-8

5.24.13

5/3/1 C5W3

Bench: 5-3-1-1
255-295-315-335 (PR)

335# Bench (5# PR)

Worked up to 305 with wide grip bench.

Band Pull Aparts 4x20 (blue band)

Pendlay Rows 5x5 @185


Then:

Complete the following in 12 minutes:
21-15-9
pushups
pullups (sub ring rows)
then….. AMRAP in remaining time:
10 alternating dumbbell snatch (45lb/25lb)
30 double-under
3+20

5.10.13

5/3/1 C5W1

Bench:
3x3: 240 - 275 - 305 (3RM PR)(all paused)
1x2: 325 - 335 (failed, lifted butt up and brad touched the bar)

Dips: 3x8 @55#

Pull-overs: 3x8 @85#

Jackie: 1000 row, 50 thrusters @45#, 30 pull-ups
8:40


Day 12 of low carb diet

4.23.13

5/3/1 C4W3: 5-3-1

Bench: 250 - 285 - 315 (PR, x1) - 330 (PR, x1) (all pause)

Then:
AMRAP in 26 minutes and 12 seconds:  (in teams of two, with Jake)
8 clean and jerk (165lb/110lb)
23 box jumps (24in/19in), pause at top
26 kettlebell swings (53lb/35lb)
29 lateral burpees over barbell

5+71 (red lined around minute 16, Jake started taking on more burpees and box jumps at that point.)