"Gym" Whisman: March 2013

Friday, March 29, 2013

3/29/2013

Squat
1x5_135
1x5_225
1x2_315
1x1_405
1x1_455
2x1_475
1x1_500

18 Inch DeadLift
1x1_495

Thursday, March 28, 2013

3/28/2013

Jump Rope
375x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

Wednesday, March 27, 2013

3/27/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x3_315
1x3_335
1x3_355
1x2_365

Close Grip Bench
1x3_315

Tuesday, March 26, 2013

3/26/2013

Jump Rope
300x

Biceps

Pull ups

Monday, March 25, 2013

3/25/2013

Front Squat
1x3_135
1x3_225
1x2_315
1x1_405

DeadLift
1x5_425
1x5_515

Friday, March 22, 2013

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_244
1x1_266
1x1_298
1x1_318
1x0_337 *
*Went for the PR, got the clean but missed the press. I really wanted to get it. This would have been my first PR since being hurt in January 2012.

Lockouts
1x1_405
1x1_455

Thursday, March 21, 2013

3/21/2013

Jump Rope
625x

Pull-ups

Speed Squats
1x5_135
3x2_225

Plyometrics

Complex Series
2x6_88
-Up Right Row
-Hang Clean
-Squat & Press
-Good Mornings
-RDL
-Bent Over Row
-Curls

Wednesday, March 20, 2013

3/20/2013

Squat
1x5_155
1x3_245
1x3_335
1x3_425
2x2_455

Tuesday, March 19, 2013

3/19/2013

Jump Rope
375x

Biceps

Plyometrics

Plyometric Push-ups

Up Right Row

Triceps

Monday, March 18, 2013

3/18/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_295
1x5_315
1x5_335
---Short Rest---
2x5_275
1x2_275
2x5_225

Friday, March 15, 2013

3/15/2013

Front Squat
1x3_135
1x3_225
1x1_315
1x1_365

DeadLift
1x1_425
1x1_515
2x0_605- I got it off the floor this time, but could not lock it out.

Thursday, March 14, 2013

3/14/2013

Jump Rope
375x

Pull-ups

Complex Series
1x6 of each exercise_95
-Up Right Row
-Hang Clean
-Squat & Press
-Good Mornings
-RDLs
-Bent Over Rows
-Curls

3/13/2013

Squat
1x10_135
1x5_225
1x3_315

Rotator Cuff

Log Clean & Press
1x10_90
1x3_178
1x3_244
1x3_266
1x3_288

Close Grip Bench
3x3_315

Friday, March 8, 2013

3/8/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x1_365
1x1_380
1x1_365

Lockouts
1x1_405

Thursday, March 7, 2013

3/7/2013

Front Squat
1x3_135
1x3_225
1x2_315
1x1_405

DeadLift
1x3_425
1x3_475
1x3_515
1x3_565

Wednesday, March 6, 2013

3/5/2013

Jump Rope
625x

Biceps

Plyometrics

Plyometric Push-ups

3 Way Shoulder

Triceps

Monday, March 4, 2013

3/4/2013

Squat
1x5_135
1x5_225
1x1_315

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x5_230
1x5_244
1x5_266

Bench
4x6_225 (short rest)
1x10_225 (short rest)