8.24.14

Rest Day

8.23.14

Rest Day

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 

8.21.14

C21W3 5/3/1+

Back Squat: 335-380-425 (x5, 5RM PR)

3x10 @312

8.20.14

Rest Day

8.19.14

C21W3 5/3/1+

Press: 135-150-175 (x5 5RM PR )

3x10 @125

Bench: 2x10 @230

P.U: 21-13-12-11-11

8.18.14

1min DU: 60

C21W3 5/3/1+

Deadlift: 395-445-500 (x5, 5RM PR)

3x8 @365

Front Squat: 3x5 @242

Too hard to do anything else...felt like border line heat exhaustion.

8.17.14

Rest Day

8.16.14

Rest Day

8.15.14

C21W2 3x3

Bench: 230-265-300

3x10 @230

Pull-ups: 20-13-11-11-11

Dips: 12-9-7-7-7

Pendlay Rows: 5x5: 135-185-205 (x3)

8.14.14

C21W2 3x3

Backsquat: 312-356-405

3x10 @312

5 minutes C&J @220, every 30 seconds

8.13.14

Rest Day

8.12.14

C21W2 3x3

Press: 125-140-160

3x10 @125
Bench: 2x10 @230

Pull-ups: 20-13-11-11-11

Dips: 12-9-7-7-7

8.11.14

C21W2 3x3

Deadlift: 365-420-470

3x8 @365

Front Squat: 3x5 @220

8.10.14

Rest Day.

8.9.14

C21W1 3x5

Bench: 225-250-280

Paused Joker Singles: 315 - 335

345x3 (tied 3RM!)

Pull - ups: 20-13-11-11-11

8.8.14

C21W1 3x5

Backsquat: 290-335-380

3x10@270

8.7.14

Rest Day...still felt a little beat up from Monday.

8.6.14

Rest Day

8.5.14

C21W1 3x5
Press: 115-135-150

3x10 @105

Bench: 2x10 @205 (paused)

P.U. 20-12-11-11-10

Dips: 12-8-7-7-6

DB Rows: 3x8 @90

8.4.14

1 min. DU: 56

C21W1 3x5

Dead: 340-395-445

3x10 @313

Front Squat: 3x5 @220

3x
8 ab wheels
5 MU transitions


Run
2 jog
2 walk / spring

8.3.14

Rest Day

8.2.14

Rest Day

8.1.14

C20W3 5/3/1+

Bench: 245-275-310 (x5)

3x10 @205

7.31.14

C20W3 5/3/1

Backsquat: 330-370-420, Joker set at 455# for 3 (3RM PR, RPE=8.5)

3x10 @264

Jackie: 9:35