10.2.13

AM: Ran 1 mile

PM: Rest

10.1.13

AM:

Rowed:
1000m warm up
3x500m (1:39-1:41 range)

PM:
Bench: 5x5 225-250-275(x3)

5x3 185# Fast

Pull ups 18-11-10-10-9
Dips 18-11-10-10-9

9.30.13

5/3/1 C10W2 3x3

Backsquat: 330-380-430 (3RM PR) 

Frontsquat: 265-304-342 (3RM PR)

Backsquat (first set last) @330, 9 reps

Front squat: 2x10 @155 (no belt, no bounce) 

GMs 2x8 @110 (slow down, fast up) 

Planks 40 sec on, 20 sec off x 5 (with 5 kg plate) 

9.29.13

Rest Day.  Pushed back squat day, both Joe and I felt bad.

9.28.13

Rest Day

9.27.13

5/3/1 C10W1

Bench 3x5
225-260-295

2@315
11@255
10@225

Pull Ups: 18-11-10-10-9

Lat Pull Downs: (along bench groove) 3x7 "10 plates" slow

Dips: 18-11-10-10-9

9.26.13

Rest Day