August 1
Power Clean, Press, Front Squat 120 2/6
August 3 - Medium
Getups shoe - 5:00 warmup
Goblet Squats 16k 5/2 prying
Plank 30 seconds
Swings 32k 10/3
Getups 16k 1/5 - 5:00 continuous
Goblet Squats 16k 5/2 prying
Plank 60 seconds
Weight Ladder 16k, 24k, 32k 10/4
August 6
Power Clean, Press, Front Squat 120 2/6
C2 Rower 2k - 9:30
August 7 - Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
14:00 = 160 swings, 16 getups
August 8
Power Clean, Press, Front Squat 125 2/5
Hang Clean 135 2/4
August 10 - Heavy
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
1h swings 16k 20, 20, 15,15,10, 10, 5, 5 = 100
2h swings 20k 30, 30 = 60
300 swings
August12- Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
Can't breathe due to lung condition... sucked
August 15
Power Clean, Front Squat 135 2/6
Press from pins 95 5/3 4/1 3/1
August 16
BP 135 5/1
BP 155 5/1
BP 145 5/1
BP 135 5/3
BP 135 3/1
C2 Rower 2k 9:28
August 17
DL 225 2/6
Power Clean 135 3/3
30 second planks between PC sets
August 18
Front Squat 135 2/7
MP 115 5/2
MP 115 3/2
C2 Rower 2k
August 19
DL 235 2/7
Power Clean 145 2/4
August 20
BP 135 5/3
BP 155 5/4
C2 Rower 2k
August 21
Front Squat 145 2/6
MP 115 5/2
MP 115 3/2
C2 Rower 2k
August 22
DL 245 2/6
Power Clean 145 2/4
Plank 30 seconds between PC sets
August 23
Power Clean 1, Front Squat 2 150 6 sets
35 second planks between sets
C2 Rower 2.2k
August 24
BP 135 5/1
BP 160 5/6
30 second planks between sets
C2 Rower 2.3k
August 25
DL 255 2/6
Power Clean 135 3/3
35 second planks between pc sets
August 26
PC 125 1/4 FS 125 2/4 MP 125 2/4
PC 145 1/4 FS 145 2/4
HC 95 1/4 MP 95 5/4
30 second planks
C2 Rower 2.4k
August 27
DL 135 5/1
DL 225 2/1
DL 245 2/1
DL 265 1/1
DL 275 2/1
DL 225 4/1
HC 135 3/3
30 second planks between HC sets
C2 rower 2k - 9:23
August 28
Superset BP, Planks, VP
BP 135 5/1
BP 165 5/5
BP 165 4/1
35 second planks 6
VP 6/6
C2 rower 2.5k
August 30
FS 155 2/6
HC/MP 120 2/2/3
HC/MP 95 1/5/5
35 second planks between all HC/MP sets
C2 rower 2k - 9:13
August 31
SDL 225 3/1
SDL 265 2/2
DL 245 2/2
DL 225 4/1
PC 145 3/3
40 second planks between PC
Tuesday, August 3, 2010
Saturday, July 3, 2010
July 2010
July 1 - PM
TGU 16k 1
TGU 24k 4 - 10:39
2h Swings 24k 14/11/11 = 154
8162
July 2
jog 1.25
July 3 - PM
TGU 16k 1
TGU 24k 4 - 9:40
1h Swings 16k 12/21 = 252
8820
July 4
15 minute jog
July 5 - PM
TGU 16k 1
TGU 24k 4 - 8:55
1h Swings 16k 12/11/11 = 132
2h Swings 24k 14/11/11 = 154 -286
12782
July 6
15 minute jog
Snatches 16k 15:15 - 5/20 = 100
102 degrees out
July 7 - PM
TGU 16k 1
TGU 24k 4 - 8:35
2h Swings 24k 15:15 - 8/16 = 128
95 degrees out
July 8
jog 1.75 - 19:34
July 9 - PM
TGU 16k 1
TGU 24k 5 - 16:00
1h Swings 16k 15:15 7/34 = 238
July 10
jog 1.75 - 20:01
July 11 - PM
TGU 16k 1
TGU 63lbs 1
TGU 24k 2
1/2 TGU 68lbs 2
Stack 63lbs 1/3
2h Swings 24k 15:15 8/18 = 144
July 12
Jog 1.88 - 21:00
Snatches 16k 15:15 5/24 = 120
July 13 - PM
TGU 16k 1
TGU 68lbs 1
1/2 TGU 73lbs 1
TGU 24k 2
1h Swings 16k 100
1h Swings 16k 50
1h Swings 16k 50 - 10:20
July 14
Snatches 16k 15:15 6/26 = 156
July 15
jog 2.1 22:00
July 17 - HKC
July 21 - light
Getup shoe - 5:00
Goblet Squat 16k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 16k 1/8 - 15:00 self paced
Goblet squat 16k 3/3 - ten seconds prying
Plank 60 sec
1h swing 16k, 24k 10/2, 10/2 = 40
July 22
BB C&P 115 1,2,3/3
C2 Rower 2k - 9:26
July 23 - Hard
Getup with overhead walk 16k 1/3
Goblet Squat 16k 5/2 - ten seconds prying
2h Swing 24k 20/5 - 10 breaths between sets
Getup 16k 1/5 - 5:00 continuous
Goblet Squat 20k 10/10
1h Swing 16k 15:15 7/10
July 25
BB Clean Press Front Squat 115 1,2/4
C2 Rower 2k - 9:30
July 26 - Medium
repeat for 10 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
120 swings, 10 getups
July 27
Power Clean, Press, Front Squat 115 2/6
C2 Rower 2k - 9:15
July 29 - Medium
repeat for 12 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
140 swings, 12 getups
July 30
Power Clean, Press, Front Squat 120 2/6
Press from pins 95 5/3
Press from pins 95 3/3
C2 Rower 2k
July 31 - Light
Getup shoe - 5:00
Goblet Squat 20k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 20k 1/7 - 15:00 self paced
Goblet squat 20k 3/3 - ten seconds prying
Plank 60 sec
1h swing 20k, 24k 10/2, 10/2 = 40
TGU 16k 1
TGU 24k 4 - 10:39
2h Swings 24k 14/11/11 = 154
8162
July 2
jog 1.25
July 3 - PM
TGU 16k 1
TGU 24k 4 - 9:40
1h Swings 16k 12/21 = 252
8820
July 4
15 minute jog
July 5 - PM
TGU 16k 1
TGU 24k 4 - 8:55
1h Swings 16k 12/11/11 = 132
2h Swings 24k 14/11/11 = 154 -286
12782
July 6
15 minute jog
Snatches 16k 15:15 - 5/20 = 100
102 degrees out
July 7 - PM
TGU 16k 1
TGU 24k 4 - 8:35
2h Swings 24k 15:15 - 8/16 = 128
95 degrees out
July 8
jog 1.75 - 19:34
July 9 - PM
TGU 16k 1
TGU 24k 5 - 16:00
1h Swings 16k 15:15 7/34 = 238
July 10
jog 1.75 - 20:01
July 11 - PM
TGU 16k 1
TGU 63lbs 1
TGU 24k 2
1/2 TGU 68lbs 2
Stack 63lbs 1/3
2h Swings 24k 15:15 8/18 = 144
July 12
Jog 1.88 - 21:00
Snatches 16k 15:15 5/24 = 120
July 13 - PM
TGU 16k 1
TGU 68lbs 1
1/2 TGU 73lbs 1
TGU 24k 2
1h Swings 16k 100
1h Swings 16k 50
1h Swings 16k 50 - 10:20
July 14
Snatches 16k 15:15 6/26 = 156
July 15
jog 2.1 22:00
July 17 - HKC
July 21 - light
Getup shoe - 5:00
Goblet Squat 16k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 16k 1/8 - 15:00 self paced
Goblet squat 16k 3/3 - ten seconds prying
Plank 60 sec
1h swing 16k, 24k 10/2, 10/2 = 40
July 22
BB C&P 115 1,2,3/3
C2 Rower 2k - 9:26
July 23 - Hard
Getup with overhead walk 16k 1/3
Goblet Squat 16k 5/2 - ten seconds prying
2h Swing 24k 20/5 - 10 breaths between sets
Getup 16k 1/5 - 5:00 continuous
Goblet Squat 20k 10/10
1h Swing 16k 15:15 7/10
July 25
BB Clean Press Front Squat 115 1,2/4
C2 Rower 2k - 9:30
July 26 - Medium
repeat for 10 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
120 swings, 10 getups
July 27
Power Clean, Press, Front Squat 115 2/6
C2 Rower 2k - 9:15
July 29 - Medium
repeat for 12 minutes without rest
1h swings 16k 10L 10R
Getups 16k 1L 1R
140 swings, 12 getups
July 30
Power Clean, Press, Front Squat 120 2/6
Press from pins 95 5/3
Press from pins 95 3/3
C2 Rower 2k
July 31 - Light
Getup shoe - 5:00
Goblet Squat 20k 10/3
Plank 30 sec
2h swing 24k 10/3
Getup 20k 1/7 - 15:00 self paced
Goblet squat 20k 3/3 - ten seconds prying
Plank 60 sec
1h swing 20k, 24k 10/2, 10/2 = 40
Wednesday, June 2, 2010
June 2010
June 1 - PTP 1/1
DDL 210 5
DDL 190 5
BP 165 5
BP 155 5
VP 8
VP 7
June 2 - PM
TGU - 5 minutes
Swings 24k 12/10/10 = 120
June 3 - PTP 2/2
DDL 215 5
DDL 205 5
BP 165 5
BP 155 5
VP 8
June 4 - PM
TGU 8 minutes
TGU 16k 1
TGU 24k 2
Swings 24k 12/11/11 = 132
June 5 - PTP 3/3
DL 220 5
DL 205 5
BP 135 5
BP 170 5
BP 160 5
APU 40 5
APU 60 5
APU 80 5
APU 80 3/4
APU 90 3/5 = 42
June 9 - PM
TGU 12 minutes
TGU 16k 2
TGU 24k 3
Swings 24k 12/12/12 = 144
June 10 - PTP 4/4
DL 225 5
DL 205 5
BP 170 5
BP 160 5
VP 6/2
APU =28
felt weak showed in chins
June 11 - PM
TGU 16k 5
TGU 24k 1
Swings 24k 12/13/13 = 156
June 12 - PTP 5/5
DL 230 5
DL 210 5
BP 135 5
BP 175 5
BP 165 5
VP 6/2
LPD 130 5
LPD 120 5
LPD 100 5/8
LPD 100 3/4 = 52
June 14 - PM
TGU 16k 4
TGU 24k 1 - 15 minutes
Swings 24k 12/15 = 180
June 16 - PTP 6/6
DL 235 5
DL 215 5
BP 175 5
BP 165 5
LPD 145 5
LPD 130 5
LPD 115 5/10
June 17 - PM
TGU 16k 3
TGU 24k 2
Swings 24k 13/11/11 = 143
June 18 - PTP 7/7
DL 240 5
DL 220 5
BP 135 5
BP 180 5
BP 170 5
VP 8
VP 7
VP 4/5
VP 3/5 = 50
June 19 - PM
TGU 16k 5
TGU 24k 1 - 10:40
Swings 24k 13/12/12 = 156
June 21 - PTP 8/8
DL 245 5
DL 225 5
BP 135 5
BP 180 5
BP 170 5
LPD 158 5
LPD 145 5
LPD 118 5/5
LPD 118 3/5 = 50
June 22
1.5 mile run
June 23 - PM
TGU 16k 4
TGU 24k 2 - 12:34
Swings 24k 13/13/13 = 169
June 24 - PTP 9/9
DL 250 5
DL 230 5
BP 185 3
BP 175 5
LPD 172 5
LPD 158 5
LPD 118 5/9
LPD 118 3 = 58
June 25 - PM
TGU 16k 4
TGU 24k 2 - 12:48
Swings 24k 13/14/14 = 182 -volume w 24k pr
June 26 - PTP 10/10
DL 255 5
DL 235 5
BP 185 4
BP 175 5
LPD 158 5
LPD 145 5
LPD 118 5/10
June 27
1.25 miles
June 28 - PM
TGU 16k 3
TGU 24k 3 - 11:00
Swings 24k 14/10/10 - 140
June 29
1.25 miles
June 30 - PTP 1/1
DL 215 5 - not feeling it
DL 205 5
IP 125 5
IP 115 5
LPD 145 5
LPD 130 5
LPD 118 5/11 - 55
DDL 210 5
DDL 190 5
BP 165 5
BP 155 5
VP 8
VP 7
June 2 - PM
TGU - 5 minutes
Swings 24k 12/10/10 = 120
June 3 - PTP 2/2
DDL 215 5
DDL 205 5
BP 165 5
BP 155 5
VP 8
June 4 - PM
TGU 8 minutes
TGU 16k 1
TGU 24k 2
Swings 24k 12/11/11 = 132
June 5 - PTP 3/3
DL 220 5
DL 205 5
BP 135 5
BP 170 5
BP 160 5
APU 40 5
APU 60 5
APU 80 5
APU 80 3/4
APU 90 3/5 = 42
June 9 - PM
TGU 12 minutes
TGU 16k 2
TGU 24k 3
Swings 24k 12/12/12 = 144
June 10 - PTP 4/4
DL 225 5
DL 205 5
BP 170 5
BP 160 5
VP 6/2
APU =28
felt weak showed in chins
June 11 - PM
TGU 16k 5
TGU 24k 1
Swings 24k 12/13/13 = 156
June 12 - PTP 5/5
DL 230 5
DL 210 5
BP 135 5
BP 175 5
BP 165 5
VP 6/2
LPD 130 5
LPD 120 5
LPD 100 5/8
LPD 100 3/4 = 52
June 14 - PM
TGU 16k 4
TGU 24k 1 - 15 minutes
Swings 24k 12/15 = 180
June 16 - PTP 6/6
DL 235 5
DL 215 5
BP 175 5
BP 165 5
LPD 145 5
LPD 130 5
LPD 115 5/10
June 17 - PM
TGU 16k 3
TGU 24k 2
Swings 24k 13/11/11 = 143
June 18 - PTP 7/7
DL 240 5
DL 220 5
BP 135 5
BP 180 5
BP 170 5
VP 8
VP 7
VP 4/5
VP 3/5 = 50
June 19 - PM
TGU 16k 5
TGU 24k 1 - 10:40
Swings 24k 13/12/12 = 156
June 21 - PTP 8/8
DL 245 5
DL 225 5
BP 135 5
BP 180 5
BP 170 5
LPD 158 5
LPD 145 5
LPD 118 5/5
LPD 118 3/5 = 50
June 22
1.5 mile run
June 23 - PM
TGU 16k 4
TGU 24k 2 - 12:34
Swings 24k 13/13/13 = 169
June 24 - PTP 9/9
DL 250 5
DL 230 5
BP 185 3
BP 175 5
LPD 172 5
LPD 158 5
LPD 118 5/9
LPD 118 3 = 58
June 25 - PM
TGU 16k 4
TGU 24k 2 - 12:48
Swings 24k 13/14/14 = 182 -volume w 24k pr
June 26 - PTP 10/10
DL 255 5
DL 235 5
BP 185 4
BP 175 5
LPD 158 5
LPD 145 5
LPD 118 5/10
June 27
1.25 miles
June 28 - PM
TGU 16k 3
TGU 24k 3 - 11:00
Swings 24k 14/10/10 - 140
June 29
1.25 miles
June 30 - PTP 1/1
DL 215 5 - not feeling it
DL 205 5
IP 125 5
IP 115 5
LPD 145 5
LPD 130 5
LPD 118 5/11 - 55
Sunday, May 2, 2010
May 2010
May 02 - Bear 7/7/7
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/14 - 9450
BP 135 3/3 - 1215
12990
May 04 - Bear 8/8/7
DL 240 5 - 1200
DL 220 5 - 1100
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3 - 285
16360
May 07 - Bear 8/8/8
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/13 - 8775
BP 135 3/3 - 1215
VP 5/4
12365
May 09 - Bear 9/9/8
DL 245 5 - 1225
DL 225 5 - 1125
DL 170 5/13 - 11050
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/3 - 855
VP 5/2
17830
May 12 - Bear 9
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/12 - 8100
BP 135 4 - 540
BP 135 3/5 - 2025
VP 6/2
VP 5/3 = 27
13040
May 14 - Bear 10/10/9
DL 250 5 - 1250
DL 230 5 - 1150
DL 170 5/14 - 11900
MP 130 4 - 520
MP 120 5 - 600
MP 95 5/5 - 2375
MP 95 3/5 - 1425
19220
May 17 - Bear 10/10/10
BP 135 5 - 675
BP 180 5 - 900 - pr
BP 160 5 - 800
BP 135 5/11 - 7425
BP 135 3/5 - 2025
VP 5/2
VP 3/10 - 40
11825
May 19 - Bear 11/11/10
DL 255 5 - 1275
DL 235 5 - 1175
DL 170 5/13 - 11050
MP 130 5 - 650 - 5th rep was push press
MP 120 5 - 600
MP 95 5/4 - 1900
MP 95 3/2 - 570
17220
May 22 - Bear 11/11/11
BP 135 5 - 675
BP 180 5 - 900
BP 170 5 - 850
BP 135 5/14 - 9450
BP 135 3/2 - 810
VP 6
VP 5
VP 3/11 - 44
12685
May 24 - Bear 12/12/11
DL 265 5 - 1325 - pr
DL 245 5 - 1225
DL 170 5/9 - 7650
MP 130 5 - 650 - pr
MP 120 5 - 600
MP 95 5/5 - 2375
13825
May 26 - Bear 12/12/12
BP 135 5 - 675
BP 185 5 - 925 - pr
BP 175 5 - 875
BP 135 5/15 - 10125
VP 7
VP 6
VP 3/10 = 43
12600
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/14 - 9450
BP 135 3/3 - 1215
12990
May 04 - Bear 8/8/7
DL 240 5 - 1200
DL 220 5 - 1100
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3 - 285
16360
May 07 - Bear 8/8/8
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/13 - 8775
BP 135 3/3 - 1215
VP 5/4
12365
May 09 - Bear 9/9/8
DL 245 5 - 1225
DL 225 5 - 1125
DL 170 5/13 - 11050
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/3 - 855
VP 5/2
17830
May 12 - Bear 9
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/12 - 8100
BP 135 4 - 540
BP 135 3/5 - 2025
VP 6/2
VP 5/3 = 27
13040
May 14 - Bear 10/10/9
DL 250 5 - 1250
DL 230 5 - 1150
DL 170 5/14 - 11900
MP 130 4 - 520
MP 120 5 - 600
MP 95 5/5 - 2375
MP 95 3/5 - 1425
19220
May 17 - Bear 10/10/10
BP 135 5 - 675
BP 180 5 - 900 - pr
BP 160 5 - 800
BP 135 5/11 - 7425
BP 135 3/5 - 2025
VP 5/2
VP 3/10 - 40
11825
May 19 - Bear 11/11/10
DL 255 5 - 1275
DL 235 5 - 1175
DL 170 5/13 - 11050
MP 130 5 - 650 - 5th rep was push press
MP 120 5 - 600
MP 95 5/4 - 1900
MP 95 3/2 - 570
17220
May 22 - Bear 11/11/11
BP 135 5 - 675
BP 180 5 - 900
BP 170 5 - 850
BP 135 5/14 - 9450
BP 135 3/2 - 810
VP 6
VP 5
VP 3/11 - 44
12685
May 24 - Bear 12/12/11
DL 265 5 - 1325 - pr
DL 245 5 - 1225
DL 170 5/9 - 7650
MP 130 5 - 650 - pr
MP 120 5 - 600
MP 95 5/5 - 2375
13825
May 26 - Bear 12/12/12
BP 135 5 - 675
BP 185 5 - 925 - pr
BP 175 5 - 875
BP 135 5/15 - 10125
VP 7
VP 6
VP 3/10 = 43
12600
Monday, April 5, 2010
April 2010
April 03 - Bear 1/1/0
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
Tuesday, March 2, 2010
March 2010
March 2 - RSR
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
Thursday, February 11, 2010
February 2010
Feb 2 - Pre RSR
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
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