9.5.13

5/3/1 C9W2 3x3

386-440-500 (3RM PR)

Worked late, so stopped there.

9.4.13

Rest Day.

Worked late.

9.3.13

Rest Day

9.2.13

5/3/1 C9W2 3x3

Press: 130-148-167 (f, x2)

Push Press: 3x3 @220

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

9.1.13

5/3/1 C9W2 3x3

Back Squat: 330-372-420 (3RM PR)

Front Squat: 259-296-335 (3RM PR)

BS: 2x5 @242 (no belt, no bounce)

FS: 2x20 @177 (no belt, no bounce)

GMs: 2x10 @155

8.31.13

Rest Day

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.