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