Week of 2/1/10

Mon:

Drove

LB Back Squat: 335#x5,5,5

Barbell Row: 185#x5,5,5

Wed:

Bike

Press: 162.5#x5,4,3

Front Squat: 275#x3,3,3

Fri:

Bike

LB Back Squat: 340#x5,5,5

Bench Press (Pause): 225#x2, 235#x2, 245#x1, 255#x1

Week of 1/25/10

Mon:

Drove

Push Press: 205#x5,5,4

LB Back Squat: 325#x5,5,5

Barbell Row: 175#x5,5,5

Wed:

Bike

Press: 165#x4, 162.5x4,3

Front Squat: 265#x3,3,3

FB Power Clean: 200#x3,3,3

Curls: 115#x5,5,5

Fri:

Bike

LB Back Squat: 330#x5,5,5

Bench Press: 225#x5,5,5

Week of 1/18/10

Mon:

Drove

Push Press: 205#x5,5,4

LB Back Squat: 295#x5,5,5

Barbell Row: 165#x5,5,5

Wed:

Drove

Press: 160#x5,5,5

Front Squat: 255#x3,3,3

FB Power Clean: 195#x3,3,3

Curls: 115#x5,5,5

Fri:

Drove

LB Back Squat: 315#x5,5,5

Bench Press: 240#x3, 225#x4,2

Deadlift: 385#x2

Bad end of the week, recovery was bad and such so I think it will pass.

Week of 1/11/10

Mon:

Drove

Push Press: 200#x5,5,5

LB Back Squat: 225#x5,5,5

Barbell Row: 155#x5,5,5

Wed:

Drove

Press: 155#x5,5,5

Front Squat: 245#x3,3,3

Power Snatch: 67x2,2,2,2,2 (Ugly)

Curls: 115#x5,5,5

Fri:

Drove

LB Back Squat: 275#x5,5,5

Bench Press: 235#x5,5,5

Deadlift: 375#x5

Week of 1/4/10

Mon:

Drove

Push Press: 195#x5,5,5

HB Back Squat: 325#x5,5,5

Barbell Row: 135#x5,5,5

Wed:

Biked

Press: 150#x5,5,5

Front Squat: 235#x3,3,3

Power Snatch: 67x2,2,2,2,2 (Ugly)

Curls: 110#x5,5,5

Fri:

Biked

HB Back Squat: 335#x5,1,1

Bench Press: 230#x5,5,5

Deadlift: 365#x5

Week of 12/28/09

Only listing work sets

12/28 - Mon

Drove, DROM

Push Press:

190#x5,5,5

Back Squat:

305#x5,5,5

Pullups:

BWx5,3,1,1,3,1,1

12/30/09 - Wed

Drove

Front Squat:

225#x3,3,3,3,3

Press:

145#x5,5,5

Power Snatch:

65x2,2,2,2,2

Curls:

105#x5,5,5

1/1 - Friday

Drove

Back Squat:

315#x5,5,5

Bench Press:

225#x5,5,5

Deadlift:

355#x5

12/23/09

Biked in. DROM Warmup

OH Squat:

20x5, 40x5, 60x3, 67x0 (shoulders didn't open), 67x3, 55x5,5,5

Shoulders weren't opening, upper back was sore.

Press:

45#x5, 95#x5, 140#x5,5,5

Tried a narrower grip, maybe helped a little extra

Power Snatch:

20x2, 50x2,2, 60x2,2, 62x2,2,2,2

Messed up my math.

Curls:

45#x5, 100#x5,5,5

12/21/09 - Monday

Biked in.

DROM

Push Press: 45#x5, 135#5, 185#x5,5,5

Pretty tough, had to dig in to finish.

HB Back Squat: 45#x5, 135#x5, 225#x5, 275#x3, 295#x5,5,5

Tough, got pretty bent over.

Pullups:

BWx5,3,2,3,1,1

12/18/09 - Friday

Biked in.

DROM

Front Squat:

45#x3, 135#x3, 225#x3, 245#x1, 265#x3,3,3,3,3

Really hard. Rested probably 5 minutes per.

Bench Press:

45#x5, 135#x5, 185#x5, 220#x5,5,5

Tough but not too bad.

Deadlift:

135#x5, 225#x5, 315#x1, 345#x5

Took an extra minute or two before the work set, think it helped.

12/16/09 - Wednesday

Drove in.

DROM Warmup

OH Squat:

20x5, 40x5, 50x5, 65x5,5,5

Press:

45#x5, 135#x5,5,5

Think I will try a narrower grip next time.

Power Snatch:

20x2, 50x2, 60x2,2,2,2,2

Powerful! I guess the weight was light.

Curls:

45#x5, 95#x5,5,5