9/26/2013: Thursday - Press

Strict
150-1

Push
150
170
185-1,1
205-1
215-1
225-0,0. Lost balance towards lockout on first - very close. Not even close on 2nd
185-1,1
Fucking done

9/25/2013 - Wednesday: Bench, Curl, and BW squats

Bench
247-1
257-1
225-5,5,5
185-10,9 failed last rep

Squats 10x10reps. miserable low back cramps

Curl bb
100-5,5,5. grab the bar deeply, not just with fingers

9/23/2013 - Monday: Press and Curl

Strict press to 145-1

Push press to 220-1 pr!

db Curl
50-5
60-3
40-10

9/22/2013 - Sunday: Press and Curl

Strict press
45-10
95-5
115-3
125-1
135-1
140-1
145-1

Push press
145-1
170-5,5,5

Curls barbell
95-7,5,5,5,5

9/20/2013: Friday - Press and Curl

Overhead Press
Strict
120-5 easy
130-4. Stopped at 4
135-3. Got tough, more back bend. No fail

Push
135-1
155-1
175-1
185-1
190-1
165-5,5,5

Curl dumbbells
45-10,10,
40-8

9/16/2013 - Tuesday: Press

Press

115-5 strict

Push

135-3

155-5,5,5

Curl db supersetted w push press

40-10,10,10 each arm

Lat pull down

100-10,10,10

9/15/2013 - Monday: Squat/Bench/Row

Squats
225-2
275-1
295-1
315-1
245-5,5,5. Got easier as the sets went on

Bench
135-5,5
185-2
205-1
225-1
245-1
215-5,5,5 -  hard/slow esp. for last 2 sets

Row
165-5,5,5 easy

9/11/2013 - Wednesday: Trap Bar off 4" rack

Trap bar off 4" lift
135-5
185-5
225-5 easy
275-5
315-5,5,5

9/10/2013 - Tuesday: Squat/Bench/Row

Squats
275-1,1
225-5,5,5

Bench
135-5
185-2
205-1
225-1
235-1
195-5,5,5

Row
145-5,5,5

Curl 95-10,5
45-25

9/05/2013 - Thursday: Squat/Press/Deadlift/RackPull

Squat
275-1
225-5,5,5,1

Press
45-10
95-5
105-5
Push press
105-5
135-5,5,5

Deadlift
135-3
225-3
315-3,3,3

Rack pull
9

9/04/2013 - Wednesday: Squat/Bench/Row/RackPull

Squat
135-5
185-5
225-1
275-1
297-1
225-5x5

Bench
135-5,5
185-5x5

Row
135-5x5. Pretty light but reps are harder and hams are tight

rack pulls
540-7

9/03/2013 - Tuesday: SJ Rack Pulls

Rack pulls 540-5

9/02/2013 - Monday: SJ Rack Pulls

Rack pulls 540-3

9/01/2013 - Sunday: SJ Rack Pulls

515*15 for 5seconds hold