7.30.13

Rest day.

Worked late.

7.29.13

Rest Day.

Working on the studio upfit for Steele Structured Fitness

7.28.13

5/3/1 C7W4 Deload Week

Back Squat: 3x5 180-225-270

Front Squat: 3x5 140-176-210

Back Squat: 2x10 220

Lunges: 3x12 @110

Pull Ups: 16-10-9-9-8

7.27.13

Rest Day

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.

7.25.13

Power Snatch:
3-3-2-2-1-1-1
110-132-143-155-166-176-187

Power Cleane:
3-3-2-2-1-1
176-199-209-220-242-242

Row/Abmats: 500/50-400/40-300/30-200/20-100-10   12:32

7.24.13

5/3/1 C7W3 5-3-1+
Deadlifts: 400-455-505 (x2, 2RM PR, RPE 8)

RDLs:
3x5: 308.5- 242.5 (x2)
2x12 @110

GMs: 2x12 @110

Pull ups (supersetted with 10 tire flips): 16-10-9-9-8

M/F/S/T = 2/2/3/3 felt really good today, my hamstrings were a little sore from squats but warmed up pretty good.