12/30/2016

Rack Pulls
2x10_135
1x5_225
1x3_315
1x2_405
1x1_475
1x1_525

12/29/2016

Rotator Cuff

Strict OHP
1x10_45
2x10_95
1x6_135
1x5_165
1x3_185
1x1_225
1x5_185

Up Right Row

12/28/2016

Biceps

Pull-ups

Horizontal Pull-ups

12/27/2016

Over Head Squat
2x5_45
1x3_95
1x1_135

Squat
1x5_135
1x5_225
1x3_315
1x1_405
1x6_315

12/26/2016

Rotator Cuff

Close Grip Bench
2x10_135
1x8_225
3x5_275

Wide Grip Bench
3x6_225

12/24/2016

Rack Pulls
2x10_135
1x5_225
1x5_315
3x5_405

Biceps

Pull-ups

12/22/2016

Rotator Cuff

Bench
2x10_135
1x6_225
1x3_275
1x3_315
1x5_275

12/21/2016

Squat
2x5_135
1x5_225
1x3_275
2x3_315

I've been down with the flu for the last 10 days or so. Just trying to get the old joints loosened up again.

12/20/2016

Rotator Cuff

Strict OHP
1x10_45
3x10_95

12/8/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
1x5_315
3x6_275

12/6/2016

Squat
2x10_135
1x5_225
1x3_315
1x1_405
1x1_425
1x2_405
1x3_365

12/4/2016

Rotator Cuff

Log Clean & Press
Clean each rep
2x10_90
1x5_140
3x3_200

Pull-ups

12/2/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
3x3_315
1x1_315 Paused
1x15_225

11/29/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
1x6_135
3x6_155
1x10_135

11/25/2016

Close Grip Bench
3x10_135
1x8_225
1x6_275
1x2_315

Strict OHP
1x10_95
3x6_135

11/23/2016

Plyometrics

Squat
1x10_135
1x5_225
1x3_315
3x1_405

11/22/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x5_140
1x3_200
1x1_250
1x1_290

11/20/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
3x3_315
1x12_225 - Wide Grip

11/18/2018

DeadLift
2x10_135
1x5_225
1x3_335
1x1_445
1x2_535

Pull-ups

11/17/2016

Rotator Cuff

Close Grip Bench
2x10_135
1x6_225
1x5_275
1x1_315
2x5_275

Strict OHP
3x10_95 short rest

11/13/2016

Squat
2x10_135
1x5_225
1x3_315
1x3_405
1x6_315

Rotator Cuff

Bench
1x10_135
1x5_225
1x4_315

11/8/2016

DeadLift
2x10_135
1x5_225
1x5_335
1x5_445

11/6/2016

Rotator Cuff

Close Grip Bench
1x10_95
1x10_135
1x8_225
2x6_275

Strict OHP
1x6_135
2x5_185

11/5/2016

Front Squat
2x5_135
1x3_225
1x2_315
1x1_365

Squat
1x5_225
1x3_315
1x2_405

Pull-ups

11/4/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x5_140
1x5_200
3x3_250

Wide Grip Bench
3x8_225

Biceps

11/2/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
1x3_315
2x6_275

10/30/2016

DeadLift
2x10_135
1x5_245
1x3_335
1x1_445
1x2_535

10/27/2016

Rotator Cuff

Strict OHP
2x10_95
6x6_135

10/27/2016

Front Squat

Squat

Did a few light sets.

10/26/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x5_140
1x3_200
1x1_250
1x1_290

10/24/2016

Rotator Cuff

Bench
2x10_135
1x8_225
3x6_275

Wide Grip Bench
Super set with bent over row
3x6_225

Close Grip Bench
Super set with pull-ups
2x6_225

12/23/2016

DeadLift
2x10_135
1x5_245
1x3_335
1x1_445
1x1_535

10/21/2016

Rotator Cuff

Bench
2x10_135
1x5_225

Lockouts
1x5_315
2x1_405

Strict OHP
1x10_95
3x10_135

10/19/2016

Front Squat
2x5_135
1x3_225
1x2_315
1x1_365

Squat
1x5_225
2x5_315

10/17/2016

Rotator Cuff

Axle Clean & Press
2x10_90
1x5_140
1x3_200
1x1_250
2x1_280
1x3_250

Biceps & Triceps

10/14/2016

Rotator Cuff

Bench
1x10_135
1x10_225
1x8_275
2x6_275

Triceps

10/13/2016

DeadLift
2x10_135
1x3_245
1x3_335
2x3_445

Pull-ups

10/8/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
1x10_115
1x10_135
1x8_155
1x6_175
1x5_195

10/7/2016

Front Squat
2x5_135
1x5_225
1x3_315
1x1_365
1x1_385

Squat
1x3_315
2x2_405

10/6/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x5_140
1x3_200
1x1_250
2x1_270

Bent Over Row

Pull-ups

10/4/2016

Rotator Cuff
2x10_135
1x8_225
5x6_275

Laterals

10/3/2016

DeadLift
2x5_135
1x5_245
1x5_335
2x1_445

I helped a family friend move yesterday and the upper back was fried. Bad morning to DL

Pull-ups
super set with curls

9/28/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
1x8_115
1x6_135
1x6_155
1x6_185
1x10_135

9/27/2016

Front Squat
1x10_45
1x5_135
1x3_225
1x1_315
1x2_365

Squat
1x5_225
1x3_315
1x3_405

Pull-ups

9/26/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x6_140
1x3_200
3x3_250

Lockouts
Low Bar
1x5_275
1x3_315
1x1_365

9/22/2016

Rotator Cuff

Bench
2x10_135
1x8_225
3x6_275

Lockouts
High Position
1x5_315
2x2_405

9/20/2016

DeadLift
2x5_135
1x3_245
1x3_335
1x2_445
1x1_535
1x3_445

Pull-ups

9/19/2016

Rotator Cuff

Strict OHP
2x10_45
2x10_95
1x6_135
3x5_185
2x6_135 - super set laterals

Bench
1x10_135
1x12_225

Triceps

9/17/2016

Squat
1x10_135
1x5_225
1x3_315
1x3_405
1x5_365

Pull-ups

9/14/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x5_140
1x3_180
1x3_200
2x2_250
1x5_200

Lockouts
1x5_225
1x3_315
1x1_405

9/13/2016

Biceps

Bent Over Rows

Pull-ups

9/12/2016

Front Squat
2x5_135
1x3_225
1x2_315
1x1_365
1x3_315

9/11/2016

Rotator Cuff

Bench
2x10_135
1x5_225
3x5_275
2x8_225

9/6/2016

DeadLift
2x5_135
1x5_245
1x3_355
1x2_465
Missed 575

9/5/2016

Rotator Cuff

Strict OHP
1x10_45
1x10_95
1x10_115
1x8_135
1x6_155
1x6_175
1x3_195
6x6_135

9/4/2016

Squat
2x10_135
1x5_225
1x3_315
1x2_405

RDL with Axle
3x5_220

Pull-ups

8/31/2016

Rotator Cuff

Complex Series - 45#
Up Right Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Row x6
Curls x6

Axle Clean & Press
Clean once
2x10_130
5x5_220

Triceps

8/30/2016

Biceps

Bent Over Row

Pull ups

8/29/2016

Front Squat
2x5_135
1x3_225
1x2_315
3x1_365

8/24/2016

Rotator Cuff

Lockouts 
Low bar
2x10_135
1x5_225
1x3_315
1x1_365

8/23/2016

Axle DeadLift
2x5_130
1x5_220
1x3_330
1x1_380
1x1_440

8/19/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
1x6_135
1x5_185
1x3_205
1x1_225

8/18/2016

Squat
2x5_135
1x5_225
1x2_315
1x1_405
1x1_445
1x2_405
1x3_365

8/16/2016

Complex Series
- 45#
Upright Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Rows x6
Curls x6

Rotator Cuff

Axle Clean & Press
2x5_130
1x5_180
1x3_220
2x3_270
1x5_220

8/15/2016

Biceps

Bent Over Row

Pull-ups

8/12/2016

Front Squat
2x5_135
1x3_225
3x3_315

RDL
3x5_130

8/10/2016

Rotator Cuff

Bench
2x10_135
6x8_225

8/9/2016

Axle DeadLift
2x5_130
1x3_220
5x3_330

Pull-ups

8/8/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
6x6_135
2x10_115

Bench
1x10_135
1x15_225

8/5/2016

Squat
2x5_135
1x5_225
1x3_315
1x2_365
1x1_425

I've coaching football the past few weeks and on my feet a lot more then normal. Really feeling it in my hips.

8/3/2016

Complex Series
- 45#
Upright Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Rows x6
Curls x6

Axle Clean & Press
-Clean Once
2x5_130
1x3_180
5x3_220

8/2/2016

Bent Over Row

Pull-ups

Shrugs

8/1/2016

Front Squat
2x3_135
1x3_225
1x2_275
1x1_315
3x1_365
1x2_315

7/30/2016

Rotator Cuff

Lockouts
-Low bar
2x10_135
1x5_225
1x3_315
1x1_365
1x1_385
1x6_315

Triceps

7/28/2016

DeadLift
2x5_155
1x3_245
1x2_355
1x1_405
1x1_455
1x2_505

Pull-ups

7/26/2016

Rotator Cuff

Strict OHP
3x10_45
6x10_95

Bench
1x10_135
1x10_235

7/25/2016

Squat
2x5_135
1x5_225
1x3_315
1x3_405
1x5_365

Pull-ups

7/23/2016

Front Squat
2x3_135
1x2_225
Just some light warm-up sets

Rotator Cuff

Axle Clean & Press
Clean once
2x5_130
1x3_220
2x2_270
1x5_220

7/22/2016

Bent Over Row

Pull-ups

7/21/2016

Front Squat
2x5_135
1x3_225
1x2_275
1x2_315
1x1_365

7/19/2016

Rotator Cuff

Lockouts
High Bar Position
2x10_135
1x5_225
1x5_315
1x3_405
1x1_455
1x3_405

Triceps

7/18/2016

DeadLift
2x5_155
1x3_245
3x3_335

Pull-ups

We're going to move some hay later on this morning, so I decided to take it ease on the DLs today.

7/16/2016

Rotator Cuff

Strict Over Head Press
2x10_45
1x10_95
5x6_135
2x10_95

Bench
1x10_135
1x15_235

7/15/2016

Squat
2x5_135
1x5_225
1x3_315
1x2_405
1x3_365
1x5_315

Pull-ups

7/13/2016

Rotator Cuff

Axle Clean & Press
2x5_135
1x3_180
1x3_220

It it's one of those something is better then nothing days...

7/12/2016

Bent Over Rows

Pull ups
-Super set with shrugs

7/11/2016

Front Squat
2x5_135
1x3_225
1x1_315
1x1_365
1x3_315

7/9/2016

Rotator Cuff

Lockouts
Low / Floor Press
2x10_135
1x5_225
1x5_275
1x5_315
2x3_365

7/8/2016

DeadLift
2x5_155
1x5_245
1x3_355
1x1_445
1x1_500
1x3_445

Pull-ups

7/6/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
6x6_115

Bench
1x10_135
1x20_225

7/5/2016

Squat
2x6_135
1x6_225
1x3_315
1x1_405
2x3_315

Pull-ups

7/4/2016

Axle Clean & Press
2x5_130
1x5_180
1x3_220
2x2_270
1x5_220

Triceps

6/23/2016

DeadLift
2x5_154
1x3_264
1x3_374
1x2_484
1x2_550

Pull-ups

6/21/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_295
1x1_345
Missed 395
1x1_365

6/20/2016

Front Squat
2x3_154
1x3_220
1x2_264
1x2_330
1x1_374

Squat
1x3_264
1x2_352
1x1_418
1x1_462

Pull-ups

6/17/2016

Rotator Cuff

Bench
2x10_135
1x5_225

Lockouts
1x5_315
2x5_365

6/16/2016

Front Squat
2x3_154
1x3_220
1x3_264
1x3_330

Squat
1x5_264
1x3_330
1x3_374

Pull-ups

6/14/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_385
1x1_365

Strict OHP
5x6_115

6/13/2016

DeadLift
3x5_154
1x3_264
1x2_374
1x1_484
1x1_551

Pull-ups

6/10/2016

Rotator Cuff

Close Grip Bench
2x10_135
1x5_225
3x5_275

Incline
1x10_135
3x5_225

6/9/2016

Front Squat
3x3_154
1x2_264
3x2_374

Squat
2x3_264
2x2_374

6/7/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x2_375
1x1_375
1x1_355

Strict OHP
3x10_95

6/6/2016

DeadLift
2x5_154
2x3_264
1x2_374
1x1_484
1x2_528

Pull-ups

5/23/2016

Rotator Cuff

Strict OHP
2x10_45
1x10_95
1x10_115
1x8_135
1x6_155
1x6_165
1x6_175
1x6_185

Incline
1x10_135
1x5_225
1x5_275

5/20/2016

Squat
2x6_154
1x6_264
1x3_374
1x2_440

Close Grip Bench
1x10_135
3x8_225

5/19/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle Clean & Press
Clean each rep
2x5_130
1x3_174
1x1_218
3x1_262

5/17/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
5x5_315

Strict OHP
with axle
3x6_130

5/16/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x5_220
1x5_286
1x3_352

DeadLift
1x5_264
1x1_374
1x2_440
1x1_484

5/13/2016

Rotator Cuff

Bench
2x10_135
1x8_225
3x6_275

Triceps

5/12/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press
2x10_135
1x5_156
1x5_200
3x5_220

Squat
2x5_225
1x5_315
1x5_365

5/10/2016

Rotator Cuff

Bench
2x10_135
1x8_225
4x8_285
1x20_225

5/9/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x5_220
1x5_264
1x5_308
1x3_338

DeadLift
2x3_308
1x3_352
2x3_396

5/6/2016

Rotator Cuff

Close Grip
Did some real light sets. I strained a muscle in my neck and didn't want to further injure it.

5/3/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x5_275
3x5_315

5/2/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x5_220
3x5_274

DeadLift
1x5_264
1x2_374
1x5_440

4/29/2016

Rotator Cuff

Close Grip Bench
Super set with laterals
2x10_135
1x8_225
3x6_275

Incline
1x10_135
3x6_225

Triceps

4/28/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press
Clean Once
2x10_90
1x5_156
1x5_200
3x5_210

Squat
1x5_220
1x5_264
3x5_308

4/27/2016

Rotator Cuff

Bench
2x10_135
1x8_225
3x8_275
1x6_275

Strict OHP
Super set with triceps
3x6_132

4/25/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x5_220
1x5_264
1x2_330

4/21/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press
Clean every rep
2x10_90
1x5_156
2x5_200

Squat
1x5_220
1x5_264
1x5_308

4/19/2016

Rotator Cuff

Bench
2x10_135
1x5_225
5x5_295

Strict OHP
-Super Set with triceps
3x10_110

4/16/2016 - World's Strongest Kegger

Video of 225 press, I got the 250, but no video


Video of 450 carry



Video of 400 load

4/12/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x2_365

4/11/2016

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x1_220
1x1_264
1x1_330
1x1_374

Keg Load
1x3_220

4/8/2016

Rotator Cuff

Log Clean & Press
2x10_90
2x5_156
2x1_200

Keg Press
2x1_220
1x3_220
1x1_220

4/7/2016

DeadLift
2x5_154
1x5_364
1x3_374

Stone Simulator
1x2_255
1x1_277
1x1_300
1x1_322
1x1_355
1x1_377
1x1_400

Pull-ups

4/5/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x1_365
Missed 405

4/4/2016

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x2_220
1x1_264
1x1_330

4/1/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x3_156
1x1_200
1x1_244
2x1_264

Keg Clean & Press
2x1_220

3/31/2016

Jump Rope
300x

Plyometrics

Zercher Rack Pull
2x5_154
1x2_240
1x1_306
1x1_356

Stone Simulator
1x1_300
1x1_322
1x1_344
1x1_377
1x1_400

Keg Lift
2x3_220

3/29/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x1_335
1x1_395

Strict OHP
-super set with triceps
1x10_110
1x6_154
3x10_110

3/28/2016

Jump Rope
300x

Plyometrics

Front Squats
2x3_154
1x2_220
1x2_264
1x2_330

DeadLift
1x3_264
1x2_330
1x1_374
1x1_440
1x1_484
1x1_550

Pull-ups

3/25/2016

Rotator Cuff

Log Clean & Press
2x10_90
1x3_156
1x1_200
3x1_244 - one motion

Keg Clean & Press
3x1_220

3/24/2016

Jump Rope
300x

Zercher Rack Pulls
2x5_130
1x3_240
1x1_300
1x1_330
1x1_350

Stone Simulator
1x1_300
1x1_400
1x1_450

3/22/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
1x1_385

Strict OHP
1x10_110
1x10_130
1x6_154
2x10_110

3/21/2016

Jump Rope

Plyometrics

Front Squat
2x3_154
1x2_264
1x1_374
1x1_418

DeadLift
1x3_264
1x2_374
1x1_484

3/18/2016

Rotator Cuff

Log Clean & Press
2x5_90
2x3_156
3x1_200

Keg Clean & Press
3x1_220

Close Grip Bench
3x10_225

3/17/2016

Jump Rope
300x

Plyometrics

Zercher Rack Pulls
2x5_110
1x3_200
1x1_275
1x1_300
1x1_325
1x1_350

Stone Simulator
1x1_300
1x1_355
1x1_372

Keg Front Squats
2x5_220

Pull-ups

3/15/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365

Curls

3/14/2016

Front Squat
3x3_154
2x3_220
1x2_264
1x1_308

Taking it easy to work out the soreness from Saturday.

3/12/2016

My son, Donnie, and I drove down to Douglasville to train some kegs with the group at the Mad House gym. They are putting on a contest in April the I entered. I pressed the 250, carried the 375 and loaded the 400. Donnie pressed the 100 and carried the 200. We were both very sore the next day.

3/8/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x2_295
1x1_345
1x1_395
1x1_385

3/7/2016

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x2_220
1x2_264
1x1_308
1x1_352
1x1_396

DeadLift
1x3_264
1x2_374
1x1_484

3/4/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press
2x10_90
1x3_156
1x1_200

Keg Clean & Press
5x1_220

Log Clean & Press
1x1_200
1x1_266
1x1_286
Miss 310

Zercher DeadLift
2x1_354

Pull-ups

3/1/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
4x1_375

Close Grip Bench
Super set with laterals
2x6_225

2/29/2015

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x2_264
1x1_330
1x1_374

DeadLift
1x3_330
1x2_374
1x1_440
1x1_484

2/26/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
1x8_315

2/25/2016

Strict OHP
2x10_64
1x5_88
1x3_132
1x1_174

Keg Clean & Press
4x1_220

Axle Front Carry
1x20 ft_198
1x20 ft_242
1x20 ft_352
1x20 ft_400

Keg Load
2x1_220

2/23/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_335
1x1_390
1x2_365

Lat Pull

Seated Row

2/22/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x2_220
1x2_264
1x1_308
1x1_352
1x1_396
Miss 440

2/19/2016

Rotator Cuff

Bench
3x10_135
1x8_225
1x6_275
1x6_335
1x6_315
1x8_295

Strict OHP
Super set with triceps
3x6_135

Close Grip Bench
Super set with laterals
2x10_185

Incline
Super set with plate raises
2x10_135

2/18/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle Clean & Press
3x5_154
1x3_196
1x2_240
1x3_284

DeadLift
1x5_374
1x1_484
1x1_550
1x1_560

Hypers
Super set with pull-ups

2/16/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_335
1x1_385

Lat Pull

Bent OverRow

2/15/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x5_198
1x5_220
1x5_242
1x5_264
1x3_284
1x3_308

2/12/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
1x7_315
1x10_295
1x12_275

Strict OHP
Super set with triceps
3x10_110

Close Grip Bench
Super set with laterals
3x8_185

Incline
Super set with plate raises
2x10_135

2/11/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle Clean & Press
2x5_135
1x3_196
1x3_240

DeadLift
1x5_374
1x3_484

2/9/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x1_335
1x1_385

Lat Pull

Seated Row

2/8/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x3_220
1x2_264
1x1_330
1x1_374
1x1_418

2/5/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_295
1x5_335
1x6_315
1x8_295
1x10_275

Strict OHP
Super set with triceps
2x6_135

2/4/2016

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press
2x5_130
1x3_196
1x2_240
1x1_260
2x1_284
1x5_196

DeadLift
1x5_330
1x3_374
1x1_484
1x2_550

Pull-ups

2/2/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 390

Lat Pull

Seated Row

2/1/2016

Jump Rope
300x

Front Squat
2x5_154
1x5_220
1x5_242
1x5_264

1/29/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
1x8_315
1x9_295
1x10_275

Strict OHP
Super set with triceps
3x8_132

Close Grip Bench
Super set with laterals
3x6_185

Push-ups
Super set with plate raises

1/28/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle Clean & Press
2x5_86
1x5_130
1x3_196
2x2_240

DeadLift
1x5_374
1x3_440
1x3_484

Pull-ups
Super set with shrugs

1/26/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x2_275
1x2_315
1x1_380

Lat pull

Seated Row

1/25/2016

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x2_220
1x2_264
1x1_330
1x1_374
1x1_394

Squat
1x3_330
1x1_374
1x1_440

1/22/2016

Rotator Cuff

Bench
2x10_135
1x10_225
1x6_275
1x7_315
1x8_395
1x8_275

Strict OHP
Super set with triceps
3x10_120

Close Grip Bench
Super set with laterals
3x10_135

1/21/2016

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle Clean & Press
2x10_86
1x5_130
1x2_196
1x1_240
2x1_260

DeadLift
1x3_374
1x1_440
1x1_484

Pull-ups
Super set with shrugs

1/19/2016

Rotator Cuff

Bench
2x10_135
1x5_225
1x2_275
1x2_315
1x1_365
1x1_375
1x1_365
1x1_345

Seated Row

1/15/2016

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
1x6_315
1x8_295
1x10_275

Strict OHP
Super set with triceps
3x10_110

Close Grip Bench
Super set with laterals
3x10_135

1/14/2016

Jump Rope
300x

Rotaoter Cuff

Axle Clean & Press
2x10_86
1x5_152
1x1_218
1x1_238

DeadLift
1x3_374
2x5_440

Pull-ups
Super set with shrugs

1/12/2016

Rotator Cuff

Lockouts
Hole #12
1x10_135
1x5_225
1x3_275
1x3_315
1x1_365
1x1_405
1x1_455
1x1_475

Lat Pull

1/11/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x5_198
1x5_220
1x5_242
1x5_264

Snatch Grip RDL
3x5_264

Curls

1/8/2015

Rotator Cuff

Bench
2x10_135
1x10_225
3x6_275

Strict OHP
Super set with triceps

Close Grip Bench
Super set with laterals

1/7/2015

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle Clean & Press
2x10_86
1x5_130
3x3_174
This was a total mis-load of a day. I thought the weights were 156, 200, 244. I was basing it on the log not the axle.

DeadLift
1x3_374
2x3_440

Pull-ups

1/5/2015

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
3x1_365
1x1_335

1/4/2016

Jump Rope
300x

Plyometrics

Front Squat
2x5_154
1x3_220
1x2_264
1x2_330
1x1_374

Squat
1x3_264
1x3_308
1x3_330

Pull-ups

Curls