11/28/2013: Thursday - Front Squat

195 front squats w sting ray

Power cleans

Power cleans

225

235 PR

240-strapped

245

250!! Not that bad on difficulty scale. 20# PR!

225-5!

Meg deadlift

70-5 No form issues at all. Going very slow

11/20/2013 - Wednesday: Push Press, Curl, Leg Press

Overhead Press
135 a few

Push press
Bunch at 185
195
205 for a few singles

Curls
40-60 up and down
highs of 50-7 and 60-3

Leg press "5" hole
120-10
160-10
"3" hole
100-10. easy but tiring

11/16/2013 - Saturday: Power Cleans

Power clean singles.
225x12

1 arm db snatch
up to 80 x2 each arm

wifey deadlift to 50x5
super baby steps. goal get her to outdeadlift belt guy @185

11/10/13 - Sunday: Press

Shrug to 405-5 455-3

Overhead push press
135-10
175-3
Bar spins real easy and difficult for press work. felt unstable.

Bench
225-3
bar felt unstabel with how easily it spins. also narrow bench

11/9/13 - Saturday: Power Cleans

Power clean
225, 230, 225,225
The bars at HQ spin very well. possibly responsible for PR

High pull
235

Curl db
60-2 to 40-4 dropping by 5lbs

11/5/2013 - Tuesday: Grace

15x30 sec intervals. 2x reps per interval
7:17 time
24 reps with fat gripz. then fell off. last 6 without. considerably easier without

11/04/2013 - Monday

Fat gripz grace 9:45

11/02/13 - Saturday: Grace

Grace in sets of five. 8:00