"Gym" Whisman: July 2013

Tuesday, July 30, 2013

7/30/2013

Over Head Squat
1x5_44
1x3_88
1x3_110
1x2_132
1x1_154

Speed Squat
3x2_245

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
2x2_288 Clean each rep

Incline
Short Rest
1x10_135
3x6_225

Monday, July 29, 2013

7/29/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x5_130
1x2_218
5x1_228

Friday, July 26, 2013

7/26/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x2_295
1x2_335
2x2_365
1x1_365 with pause
1x6_315

Thursday, July 25, 2013

7/25/2013

Front Squat
1x3_155
1x2_245
1x1_335
1x1_365
1x1_385
1x1_405
1x1_425

DeadLift
1x2_335
1x1_425
1x5_515

RDL
-Short Rest
3x5_245

Wednesday, July 24, 2013

7/24/2013

Biceps

Triceps

Shrugs

Tuesday, July 23, 2013

7/23/2013

Over Head Squat
1x3_45
1x3_65
1x3_88
1x1_110
1x1_130

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x3_276 - clean every rep

Incline
-Short Rest
1x10_135
3x5_225

Monday, July 22, 2013

7/22/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
1x2_218
3x2_228

Speed Axle DeadLift
-super set with pull-ups
3x2_306

Friday, July 19, 2013

7/19/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x6_275
1x3_315
3x2_355
1x3_335
1x1_335 with pause

7/18/2013

Front Squat
1x3_155
1x3_245
1x1_335
1x1_375
1x1_395
1x1_415

DeadLift
1x1_335
1x1_425
1x8_485

Monday, July 15, 2013

7/15/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
5x2_218

Speed Axle DeadLift
2x2_262

Friday, July 12, 2013

7/12/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315
2x3_345
1x2_345
1x3_335
1x5_315

Thursday, July 11, 2013

7/11/2013

Jump Rope
300x

Front Squat
1x3_155
1x3_195
1x3_245
1x2_295
1x1_335
1x1_365
1x1_405

DeadLift
1x2_425
1x10_475

RDL
2x5_245

Wednesday, July 10, 2013

7/10/2013

Horizontal Pull-ups

Pull-ups

Biceps

Tuesday, July 9, 2013

7/9/2013

Squat
1x5_135
1x5_225
1x6_315

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_266
1x5_266 - Clean every rep -

Friday, July 5, 2013

7/5/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_295
3x3_335
2x3_315

7/3/2013

DeadLift
1x10_155
1x5_245
1x5_335
1x3_425
1x2_475
1x1_515

Tuesday, July 2, 2013

7/2/2013

Rotator Cuff

Over Head Squat
1x5_45
1x3_88
1x3_110

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x1_288
1x2_310-- I wanted 3 but lost all my air bringing the log down from the second rep. I gave it a go, but couldn't lock it out.

Incline
--Short Rest--
1x10_135
1x5_225
1x3_295
1x5_265
1x5_245
1x5_225

Behind the Neck Press
Couple light sets of 10