11/29/2012

KettleBell Swings

Squats
1x5_135
1x5_225
1x5_315
2x3_405

Rotator Cuff

Bench
1x10_135
1x5_225
2x5_315
1x6_315
3x5_225 (30 sec rest)

11/27/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean every rep
1x6_90
1x3_156
1x3_200
1x3_244
1x1_266
1x1_288

DeadLift
1x3_335
1x2_425
1x1_515
Miss 605

11/21/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_275
3x4_315
2x8_275

11/20/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean each rep
1x5_90
1x3_156
1x3_200
1x3_220
1x1_250
1x1_266

DeadLift
1x3_335
1x2_425
1x1_515

11/16/2012

Over Head Squat
1x3_45
1x3_110
1x3_155

Front Squat
1x3_198
1x2_245
1x1_295
1x1_335
1x1_355
1x1_375
1x1_395

11/15/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_275
1x2_315
1x1_365
1x5_315
1x8_275

11/14/2012

Bent Over Row

Shrugs

Pull-ups

Biceps

11/13/2012

KettleBell Swings

Squat
1x5_135
1x5_225
1x3_315
1x1_405
1x2_455
1x5_405

11/12/2012

Rotator Cuff

Incline
1x10_135
1x10_185
1x5_225
2x2_275
1x5_225

Triceps

11/9/2012

Front Squat
1x3_155
1x3_245
1x1_335
2x1_385

Speed Squat
1x2_335
1x2_315
1x2_295
1x5_245

Pull-ups

11/8/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean each rep
1x5_90
1x3_156
1x3_200
1x1_244
1x1_266
1x3_286

Bench
1x5_135
1x5_225
1x5_275
1x5_315

11/6/2012

Did some light pressing yesterday. Pec felt good. I'm going to try pushing it a little on Thursday.

Squat
1x5_135
1x5_225
1x5_315
1x3_405
1x2_455
1x1_455

DeadLift
1x3_335
1x3_425
1x3_515

Bent Over Row

11/2/2012

Front Squat
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375

Speed Squats
5x2_245

Pull-ups

11/1/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean every rep
1x5_90
1x3_156
1x3_200
1x1_244
1x1_266
1x3_244

Bench
1x10_135
3x5_225
Pec is still a little tender when I try to use it.