6/30/2011 (1)

Rotator Cuff

Bench Load- 5,575
1x10_135
1x8_225
1x3_315
1x3_365
1x1_385

Lockouts Load- 1,820
2x2_455

Incline Load- 3,150
1x6_275
1x5_300

6/28/2011 (2)

Jump Rope
300x

Plyometrics

Squats Load- 3,785
1x3_225
1x3_315
1x3_405
1x2_475

DeadLift Load- 4,360
1x3_315
1x3_405
1x2_495
1x2_605
1x0_660 Went for the PR, but it was a no go

Pull-ups

6/27/2011 (1)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,000
1x10_90
1x3_200
6x1_250 - All done with one motion

Jerk Load- 1,584
3x2_264

6/24/2011

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,716
1x3_154
1x3_198
1x3_220

The next set was suppose to be a double with 242. On the first rep my low back tweaked a little and I dumped the bar. After a little stretching and some self chiropractic work its ok. I decided to stop and not push it today.

6/23/2011 (1)

Rotator Cuff

Bench Press Load- 5,890
1x10_135
1x8_225
1x4_315
1x3_365
1x1_385

Lockouts Load- 2,275
5x1_455

I stopped here instead of doing inclines and close grip bench also. I had some deep joint soreness when I started and decided to decrease the volume and rest some.

6/21/2011 (3)

Jump Rope
300x

Plyometrics

Squat Load- 4,200
1x3_225
1x3_315
1x3_405
1x3_455

DeadLift Load- 3,660
1x3_315
1x3_405
1x3_500

6/20/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 3,444
1x6_130
1x5_240
1x3_284
1x2_306

Jerk Load- 2,640
2x5_264

Bench Load- 1,575
-Long pause on every rep
5x1_315

Triceps

6/19/2011 (1)

Squat Load- 1,600
1x8_155
1x8_245

Tire

Farmers Walk
1x100_230-Turn at 50

6/17/2011 (2)

Jump Rope
300x

Plyometrics

Clean Pull Load- 4,356
1x3_242
1x3_286
3x3_308

Front Squats Load- 2,090
1x3_275
1x1_315
1x1_365
1x1_405

6/16/2011 (1)

Rotator Cuff

Bench  Load- 5,595
1x10_135
1x8_225
1x3_315
2x2_375
1x1_375 with pause

Lockouts Load- 1,390
1x2_455
1x1_480
1x0_500

Incline Load- 4,400
2x8_275

Close Grip Bench Load- 2,655
1x5_295
1x4_295

6/14/2011 (2)

Jump Rope
300x

Plyometrics

Squat Load- 4,650
1x5_225
1x3_315
1x3_405
1x2_455---Form & Depth Check Video
1x1_455



DeadLift Load- 5,735
1x3_315
1x3_405
1x2_495
1x1_605
2x2_495

6/13/2011 (1)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,068
1x3_110
1x3_154
1x3_198
1x2_220
1x1_242

Axle Clean & Press Load- 1,574
1x3_240
1x2_274
1x1_306

Jerk Load- 2,376
3x3_264

Bench Load- 660
-Long Pause
2x1_330

6/10/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,000
1x10_90
1x3_200
2x3_250

Clean Load- 2,596
1x2_220
1x2_242
1x2_264
2x2_286

Clean Pull  Load- 1,496
2x2_374

Front Squat Load- 2,288
1x2_374
1x5_308

6/9/2011 (1)

Rotator Cuff

Bench Load- 6,550
1x10_135
1x8_225
1x5_315
2x2_365
1x1_365 with pause

Lockouts Load- 905
1x1_435
1x1_470
1x0_505

Incline Load- 4,950
3x6_275

Close Grip Bench Load- 3,300
2x6_275

6/7/2011 (2)

Jump Rope
300x

Plyometrics

Squat Load- 4,245
1x3_225
1x3_315
1x3_405
1x1_500
1x2_455

DeadLift Load- 3,575
1x2_405
1x2_495
1x2_545
1x1_585

6/6/2011 (1)

Jump Rope
300x

Plyometrics

Over Head Squat Load- 1,100
1x3_154
1x2_198
1x1_242

Jerk Load- 2,376
3x3_264

Bench Load- 1,220
-Pause on all reps
1x1_275
3x1_315

6/3/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,750
1x10_90
1x3_200
3x3_250

Clean Load- 2,069
1x1_220
1x1_264
1x1_289
1x1_308
1x1_318
1x1_330
1x1_340
I went for 352 a couple of times. I was real close on the second try, but it was a no go.

Front Squat Load- 1,496
1x2_352
1x1_374
1x1_418

Lat Pull

6/2/2011 (1)

Rotator Cuff

Bench Load- 4,050
1x10_135
1x6_225
1x3_315
1x0_405 Close
1x1_405---20#PR

Close Grip Bench Load- 3,585
1x5_315
2x3_335

Incline Load- 5,400
3x8_225