11/28/12

Bench
195x8
210x5
225x10

Cable Crossovers
37.5x15
37.5x15

1a) one arm cable row
3x12 75

1b) rolling tricep extension
3x12 30

face pull
3x12

dbell complex set of 7 then 8 then 9
22.5 dbells
front squat
1 dbell swing
curl to press
jump squat

11/27/12

Power Clean 

3x3 190

Clean and Jerk 

3x2 170

Pull from lowest pin

225x3

315x3

365x3

RDL

3x5 225

Felt like crap, no energy but I made my lifts

11/23/12

Upper Deload
9 reps
2,2,2,3

Standing Dbell press
2x15

Face Pulls
2x10

empty barbell curls
100 reps

Core Circuit
toe touches x20
flutter kicks x20
russian twists x20

11/20/12

DELOAD
DB Squat Jump
2x6 10lbs

Box Squat
225x5
275x5

Back extension
2x10 BW

Seated Med Ball Twists
2x10

22 mins walking on treader

11/16/12

DELOAD
Bench
135x5
155x5

Big Superset
Pec Deck
2x15

Seated Row
2x15

Dbell Shrug
2x10



Circuit 1x8

Deadlift
bent row
hand snatch
back squat
Good morning

11/14/12

Test Day

New Power Clean PR
240 after 4 tries

11/13/12

Pullups
16 reps
3,3,2,3,3,2

1a)pulldowns
2 x max reps 105x18 120x15

2a)standing dbell military press
30x20
35x15

face pulls
4x10

run the rack curls
40x8
35x8
30x8
25x8
20x8

Core Circuit x2
sprintersx20
v ups x15
toe tocuhesx20
hip raisesx15

11/7/12

complex

hang clean below knee
170 3x5

clean and jerk
180 3x3

clean pull below knee
315x5
335x5
355x5

front squat
135x5
155x5
175x5

11/6/12

Bench
200x5
215x3
240x8

pec deck 100x20
115x15

Standing 1 arm cable rows
4x8

rear delt pec deck
3x10

11-2-12

Clean Complex

Clean & Jerk
190 3x2

power clean
205 3x1

Clean pull from floor
315x3
335x2
355x2

front squat
135x3
155x3
175x3

Complex
65 lbs x 6 reps
upright row
power snatch
squat to push press
good morning
bent row