9/28/2912

Front Squat
1x3_135
1x3_185
1x3_225
1x3_275
1x3_315

Speed DeadLift
3x3_308

Shrugs

9/27/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x1_288
1x1_320
1x6_230

Bench
1x5_225
1x1_315
3x2_345
1x5_315

9/25/2012

Kettle Bell Swings

Squat
1x5_135
1x5_225
1x2_315
1x2_405
2x2_445

DeadLift
1x3_315
1x1_405
1x4_505

9/24/2012

Rotator Cuff

Incline
1x10_135
4x8_225

Triceps

Biceps

9/21/2012

Front Squat
1x3_135
1x3_185
1x3_225
1x3_275
1x1_315
1x1_365
1x1_375
1x1_385

SupraMax Front Squat
1x1_455

Pull-ups

9/20/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x2_355
1x1_355 with pause

Close Grip Bench
1x6_275

9/18/2012

Kettle Bell Swings

Squats
1x5_135
1x5_225
1x2_315
1x1_405
1x1_455

9/17/2012

Rotator Cuff

Incline
1x10_135
3x8_225

Biceps

Triceps

9/13/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x8_90
1x3_200
1x1_288
1x1_315
1x6_225

Bench
1x5_225
1x1_315
2x3_335
1x1_335 with pause

9/11/2012

Kettle Bell Swings

Squats
1x5_155
1x5_225
1x3_335
1x1_440
1x4_440

DeadLift
1x4_315
1x2_405
1x6_500

Bent Over Row

9/7/2012

Front Squat
1x3_135
1x3_225
1x2_315
2x2_365

Speed DeadLift
3x3_330

9/6/2012---Birth Day PR Day

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_200
1x2_266
1x2_308
1x half _337*
*This was my birthday PR attempt. I knew it was a long shot since last week was the first time I have pressed 300 over head since my surgery back in January. I PRed on the clean but missed the press... so I'm counting it as a half PR.

Bench
1x5_225
1x3_275
1x1_315
1x2_345
1x1_345 with pause

Close Grip Bench
1x7_275

  

9/4/2012

Kettle Bell Swings

Squat
1x5_155
1x5_245
1x2_335
1x1_425
1x3_425

DeadLift
1x5_315
1x2_405
1x3_485

Treadmill