9.12.13

Rest Day

9.11.13

5/3/1 C9W3 5-3-1

Dead: 415-470-525

2x3 @420

RDLs: 3x8 @220

PUs (SS with Tire flips sets of 10)

17-11-10-9-9

9.10.13

rest day

9.9.13

Rest day.

9.8.13

5/3/1 C9W3 5-3-1

Backsquat: 350-395-445 (x2, 1RM PR, 2RM PR)

Front Squat: 275-315-352 (1RM PR)

Backsquat: 1x8 @330

9.7.13

5/3/1 C9W2 3x3

Bench: 240-275-310

2x5 @275

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

Rows: 3x12 @145

Dips: 17-11-10-9-9

Dumbbell Pull Overs: 3x12 @85#

9.6.13

Rest day.