10/31/09 (7)

Treadmill
20 min

Pull-ups

10/30/09 (6)

Rotator Cuff

Strict Over Head Press Load- 7,520
1x10_45
1x10_95
1x6_135
1x6_185
1x5_225
3x5_205

Incline Load- 5,625
5x5_225

Triceps

10/29/09 (5)

Over Head Squat Load- 2,051
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220

Hang Clean Load- 2,772
1x5_154
1x3_198
1x3_220
1x2_242
1x1_264
Been working on catching the bar low like a full clean instead of high like a power clean. It is really pounding my quads, which is good. They need it.

Front Squat Load- 3,180
1x3_295
1x3_335
1x1_385
1x1_405
SupraMax Front Squat
1x1_500

DeadLift Load- 565
1x1_565
Planned on doing a lot more DL. I just ran out of time.

10/28/09 (4)

Jump Rope
300x

Pull-ups

Rear Delt

Treadmill
20 min

Biceps

10/27/09 (3)

Rotator Cuff

Axle Clean & Press Load- 6,072
-Clean once then press
1x10_90
1x10_156
1x6_200
1x3_244
1x3_266
1x2_286
1x1_310

Hang Clean Load- 3,320
1x5_154
1x3_198
1x3_220
1x2_230
1x1_242
1x3_198

Plyometrics

Bent Over Rows

10/26/09 (2)

Treadmill
20 min

Biceps

10/25/09 (1)

Squat Load- 7,785
1x5_155
1x5_245
3x5_335

10/23/09 (5)

Rotator Cuff

Strict Over Head Press Load- 9,035
1x10_45
1x10_95
1x10_135
1x6_185
1x5_225
3x10_135

Triceps

10/22/09 (4)

Over Head Squat Load- 1,831
1x5_45
1x5_110
1x3_154
1x3_198

Hang Clean Load- 3,078
1x5_154
1x3_198
1x3_220
1x1_230
1x3_198

Front Squat Load- 3,915
1x3_245
1x3_295
1x3_335
1x1_385
1x1_405
SupraMax Front Squat
1x1_500

DeadLift Load- 4,050
1x1_550
1x7_500

10/21/09 (3)

Pull-ups

Seated Rows

Treadmill
15 min

10/20/09 (2)

Rotator Cuff

Log Clean & Press Load- 5,832
1x10_90
1x10_156
1x5_200
1x3_244
1x2_288
1x4_266

Hang Clean Load- 3,806
1x5_154
1x3_198
1x3_220
3x3_198

10/19/09 (1)

Jump Rope
300x

Treadmill
30 min

Biceps

10/16/09 (5)

Rotator Cuff

Strict Over Head Press Load- 6,980
1x10_45
1x10_95
1x10_135
1x6_185
1x4_225
2x6_185

Triceps

10/15/09 (4)

Over Head Squat Load- 2,513
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220
1x1_242

Snatch Load- 1,386
3x3_154

Front Squat Load- 3,645
1x3_245
1x2_335
2x1_385

10/14/09 (3)

Treadmill
20 min

Biceps

10/13/09 (2)

Log Clean & Press Load- 5,255
1x10_90
1x5_156
1x5_200
1x5_244
2x3_271---only got 2 on second set

Hang Clean Load- 3,323
1x5_154
1x3_198
1x2_220
2x3_203

Jerk Load- 3,630
3x5_242

10/12/09 (1)

Jump Rope
300x

Plyometrics

Treadmill
20 min

Pull-ups

Biceps

10/9/09 (6)

Rotator Cuff

Strict Over Head Press Load- 9,125
1x10_45
1x10_95
1x6_155
1x6_185
1x6_205
1x5_225
3x6_185

Shrugs

Close Grip Bench Load- 8,100
6x6_225

Triceps

10/8/09 (5)

Jump Rope
300x

Hang Clean Load- 2,706
2x3_154
3x3_198

Squat Load- 4,895
Over Head Squat
1x3_154
1x3_198
1x2_242
Front Squat
1x3_245
1x3_295
1x3_335
1x2_365
SupraMax Front Squat
1x1_500

DeadLift Load- 3,000
1x6_500

10/7/09 (4)

Treadmill
20 min

Seated Row

10/6/09 (3)

Log Clean & Press Load- 6,492
1x10_90
1x5_200
3x5_244

Got called away to a meeting so I had to stop here.

10/5/09 (2)

Jump Rope
300x

Plyometrics

Treadmill
20 min

Pull-ups

Biceps

10/4/09 (1)

Squats Load- 4,410
Back Squats
1x6_155
1x6_245
1x6_335

Pull-ups

Tire

10/2/09 (2)

Rotator Cuff

Strict Over Head Press Load- 7,595
1x10_95
1x10_135
1x6_155
1x6_185
1x6_205
3x3_225

Shrugs

Close Grip Bench Load- 4,440
3x8_185

Triceps

10/1/09 (1)

Squat Load- 5,045
Over Head Squat
1x5_45
1x5_110
1x3_154
1x1_198
1x1_220
Front Squat
1x3_245
3x3_295

Pull-ups

Kept it short and light today. Cough is still hanging around a little. Right now it only seems to flare up when I do something active. It is getting better though. I am going to push it a little tomorrow and see how it goes.