12/26/2010 (1)

Front Squat
1x3_155
1x3_245
2x1_335

Strict Over Head Press
1x5_155
1x3_205
1x1_245

12/15/2010 (2)---225 rep PR

Rotator Cuff

Close Grip Bench Load- 8,115
1x10_135
1x5_225
1x3_275
1x1_315
1x20_225* 2 reps PR

12/14/2010 (1)---Log PR

Jump Rope
300x

Plyometrics

Log Clean & Press Load- 2010
1x6_90
1x3_200
1x1_250
1x1_290
1x1_330 *10# PR

It has been a great December. Set 3 PRs in 5 day. The next 2 weeks or so my training will be sparse. Get some rest, spend some time with family and enjoy Christmas.

12/10/10 (5)---Double PR Day

Jump Rope
300x

Front Squat Load- 2,190
1x3_225
1x1_315
1x1_365
1x1_405
1x1_430*5# PR

Clean Load- 944
1x1_286
1x1_318
1x1_340*5# PR

DeadLift
1x0_660- Went for a 5# PR to make it a triple PR day, but couldn't get it
1x1_605

12/9/2010 (4)

Rotator Cuff

Close Grip Bench Load- 14,415
1x10_135
1x8_225
1x3_275
7x3_315
3x1_315
1x10_225
I planned on getting 10x3_315, but was done after the 7th set. Finished the 10 sets, but it was tough.

Dips

12/8/2010 (3)

Grip
Reverse Curls with axle
Hang for time
Wrist roller

Biceps

12/7/2010 (2)

Squat Load- 3,675
1x5_155
1x5_245
1x5_335

Front Squat Load- 1,005
3x1_335

Over Head Press Load- 540
1x1_245
1x1_295

Atlas Stone

Stayed home with a sick kid today. Had to get a quick one in while he napped.

12/6/2010 (1)

Rotator Cuff

Incline Load- 5,745
1x10_135
1x8_225
1x6_275
3x1_315
I've lost a lot of strength on this lift with the injury. Kind of discouraging, but it will come back with time and training.

Pull-ups

12/3/2010 (5)

Jump Rope
300x

Plyometrics

Front Squat Load- 2,085
1x3_225
1x1_315
1x1_345
1x1_365
1x1_385

Clean Load- 1,792
1x3_286
1x2_308
1x1_318

DeadLift
1x1_605

12/2/2010 (4)

Rotator Cuff

Close Grip Bench Load- 6,978
1x10_135
1x8_225
1x6_275
1x4_315

Dips

Triceps

12/1/2010 (3)

Grip
Reverse Curls with Axle
Bumper Plate Tossing
Wrist Roller
Hang For Time

Biceps