March 1 - 5/3/1
MP 115 5/1
MP 130 3/1
MP 145 4/1 = 164.314
Dips 8/4
Dips 7/1
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
March 2 - 5/3/1
DL 220 5/1
DL 245 3/1
DL 275 8/1 = 348.26
GM 120 12/5
Leg Raises 10/2
Leg Raises 9/1
60 second planks 3
March 3
C2 rower 4k 17:32.0
2:11.5 split
March 4 - 5/3/1
BP 160 5/1
BP 180 3/1
BP 200 3/1 = 219.98
DB BP 50 13/5
DB Row 75 8/5
March 5 - 5/3/1
BS 170 5/1
BS 190 3/1
BS 215 9/1 = 279.4355
BS 135 10/5
Leg Curl 140 10/5
March 7
C2 rower 4k 17:30.4
2:11.3 split
March 10 - 5/3/1 deload
MP 65 5/1
MP 85 5/1
MP 95 5/1
Dips 9/1
Dips 8/2
Pulley Lateral Raises 30 12/2
LPD 140 10/2
LPD 140 8/1
C2 rower 2k 8:47.2
2:11.8 split
March 11 - 5/3/1 deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
BS 135 5/3
Hanging Leg Raises 10/3
60 second planks 3
March 12 - 5/3/1 deload
BP 135 5/3
DB BP 50 10/3
DB Row 75 10/3
new training max
MP 155
DL 300
BP 210
BS 235
March 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 7/1
Dips 9/1
Dips 8/4
LPD 145 10/3
LPD 145 9/1
LPD 105 18/1
Pulley Raises 30 12/2
March 16 - 5/3/1
DL 195 5/1
DL 225 3/1
tweaked lower back stopped workout
March 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 9/1 = 233.946
DB BP 50 15/2
DB BP 50 13/1
DB BP 50 12/1
DB BP 50 11/1
DB Row 75 10/4
Facepulls 90 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 16/1
March 21 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 6/1 = 167.972
Dips 9/2
Dips 8/3
LPD 145 10/3
LPD 145 9/1
LPD 105 20/1
Pulley Raises 30 14/2
March 22 - 5/3/1
DL 195 5/1
DL 225 5/1
DL 255 9/1 = 331.4235
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
DL not bad considering injury last week
March 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 6/1 = 227.962
DB BP 50 15/2
DB BP 50 14/1
DB BP 50 13/2
DB Row 75 10/4
Facepulls 100 20/1
Pushdowns 90 12/2
Rev Grip Pushdowns 30 16/1
March 25
C2 rower 4k 17:30.4
2:11.3 split
March 26 - 5/3/1
BS 155 5/1
BS 175 5/1
BS 200 12/1 = 279.92
BS 135 10/5
Leg Curl 140 10/5
March 28 - 5/3/1
MP 110 3/1
MP 125 3/1
MP 140 5/1
Dips 9/3
Dips 8/2
LPD 145 10/3
LPD 130 10/1
LPD 105 25/1
Pulley Raises 30 16/2
repeating week 2 of press to synch with DL and BS
March 29 - 5/3/1
DL 210 3/1
DL 240 3/1
DL 270 11/1 = 368.901
BS 135 10/5
Hanging Leg Raises 10/3
60 second planks 3
Tuesday, March 1, 2011
Tuesday, February 1, 2011
Feb 2011
Feb 1 - 5/3/1
MP 110 5/1
MP 125 3/1
MP 140 3/1
MP 90 10/5
LPD 130 11/2
LPD 130 10/2
LPD 90 21/1
Feb 2 - 5/3/1
DL 210 5/1
DL 240 3/1
DL 265 9/1 = 344.4205
DL 155 10/5
Leg raise 9/1
Leg raise 8/2
60 second planks 3
Feb 5 - 5/3/1
BP 155 5/1
BP 175 3/1
BP 195 4/1
NGBP 125 10/3
NGBP 125 9/1
NGBP 125 8/1
BB Bent Rows 120 8/5
Tricep Pushdowns 110 10/1
Tricep Pushdowns 110 8/2
Feb 6 - 5/3/1
BS 160 5/1
BS 185 3/1
BS 205 8/1 = 259.612
BS 135 10/5
Leg Curl 120 10/5
Feb 8
C2 rower 3.5k 15:28.2
2:12.6 split
Feb 9 - 5/3/1 - deload
MP 65 5/1
MP 75 5/1
MP 90 5/1
Dips 7/2
LPD 140 10/2
C2 rower 2k 8:54.0
Feb 11 - 5/3/1 - deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
GM 115 10/3
Leg Raise 8/3
60 second planks 3
5/3/1 - deload
BP 85 5/1
BP 105 5/1
BP 125 5/1
DB BP 50 12/3
DB Row 70 10/3
new training max
MP 150
DL 290
BP 210
BS 225
Feb 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 6/1
Dips 8/2
Dips 7/2
Dips 6/1
LPD 145 10/2
LPD 145 8/2
LPD 90 25/1
weak from added stress may need to reset MP
Feb 15 - 5/3/1
DL 190 5/1
DL 220 5/1
DL 245 13/1 = 351.0605
GM 115 12/3
Leg Raise 9/3
60 second planks 3
Felt like a zombie. Did this 7am after bad nights sleep. The work set had me stand up and then re-grip after rep 10. Cut short the good mornings.
Feb 16
C2 rower 4k 17.38.2
2:11.6
Feb 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 8/1 = 227.952
DB Bench 50 15/2
DB Bench 50 11/3
DB Row 70 10/4
Facepull 90 25/1
Feb 18 - 5/3/1
BS 145 5/1
BS 170 5/1
BS 190 13/1 = 272.251
BS 135 10/5
Leg Curl 130 10/5
Feb 19
C2 rower 17:36.0
2:12.0 split
Feb 21 - 5/3/1
MP 105 3/1
MP 120 3/1
MP 135 7/1 = 166.4685
Dips 8/3
Dips 7/2
LPD 145 10/3
LPD 145 8/1
LPD 105 20/1
Pulley Lateral Raises 12/2
Facepulls 100 20/1
Feb 22 - 5/3/1
DL 205 3/1
DL 230 3/1
DL 260 12/1 = 363.896
GM 115 12/5
Leg Raises 10/1
Leg Raises 9/2
60 second planks 3
Feb 23
C2 rower 4k 17:29.6
2:11.2 split
Feb 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Bench 50 12/5
DB Row 70 10/5
Facepulls 110 17/1
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Rev Grip Pushdowns 40 12/1
Feb 25 - 5/3/1
BS 160 3/1
BS 180 3/1
BS 205 10/1 = 273.265
BS 135 10/5
Leg Curl 130 10/5
Could have done better if I had enough sleep.
MP 110 5/1
MP 125 3/1
MP 140 3/1
MP 90 10/5
LPD 130 11/2
LPD 130 10/2
LPD 90 21/1
Feb 2 - 5/3/1
DL 210 5/1
DL 240 3/1
DL 265 9/1 = 344.4205
DL 155 10/5
Leg raise 9/1
Leg raise 8/2
60 second planks 3
Feb 5 - 5/3/1
BP 155 5/1
BP 175 3/1
BP 195 4/1
NGBP 125 10/3
NGBP 125 9/1
NGBP 125 8/1
BB Bent Rows 120 8/5
Tricep Pushdowns 110 10/1
Tricep Pushdowns 110 8/2
Feb 6 - 5/3/1
BS 160 5/1
BS 185 3/1
BS 205 8/1 = 259.612
BS 135 10/5
Leg Curl 120 10/5
Feb 8
C2 rower 3.5k 15:28.2
2:12.6 split
Feb 9 - 5/3/1 - deload
MP 65 5/1
MP 75 5/1
MP 90 5/1
Dips 7/2
LPD 140 10/2
C2 rower 2k 8:54.0
Feb 11 - 5/3/1 - deload
DL 135 5/1
DL 155 5/1
DL 175 5/1
GM 115 10/3
Leg Raise 8/3
60 second planks 3
5/3/1 - deload
BP 85 5/1
BP 105 5/1
BP 125 5/1
DB BP 50 12/3
DB Row 70 10/3
new training max
MP 150
DL 290
BP 210
BS 225
Feb 14 - 5/3/1
MP 100 5/1
MP 115 5/1
MP 130 6/1
Dips 8/2
Dips 7/2
Dips 6/1
LPD 145 10/2
LPD 145 8/2
LPD 90 25/1
weak from added stress may need to reset MP
Feb 15 - 5/3/1
DL 190 5/1
DL 220 5/1
DL 245 13/1 = 351.0605
GM 115 12/3
Leg Raise 9/3
60 second planks 3
Felt like a zombie. Did this 7am after bad nights sleep. The work set had me stand up and then re-grip after rep 10. Cut short the good mornings.
Feb 16
C2 rower 4k 17.38.2
2:11.6
Feb 17 - 5/3/1
BP 135 5/1
BP 160 5/1
BP 180 8/1 = 227.952
DB Bench 50 15/2
DB Bench 50 11/3
DB Row 70 10/4
Facepull 90 25/1
Feb 18 - 5/3/1
BS 145 5/1
BS 170 5/1
BS 190 13/1 = 272.251
BS 135 10/5
Leg Curl 130 10/5
Feb 19
C2 rower 17:36.0
2:12.0 split
Feb 21 - 5/3/1
MP 105 3/1
MP 120 3/1
MP 135 7/1 = 166.4685
Dips 8/3
Dips 7/2
LPD 145 10/3
LPD 145 8/1
LPD 105 20/1
Pulley Lateral Raises 12/2
Facepulls 100 20/1
Feb 22 - 5/3/1
DL 205 3/1
DL 230 3/1
DL 260 12/1 = 363.896
GM 115 12/5
Leg Raises 10/1
Leg Raises 9/2
60 second planks 3
Feb 23
C2 rower 4k 17:29.6
2:11.2 split
Feb 24 - 5/3/1
BP 145 3/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Bench 50 12/5
DB Row 70 10/5
Facepulls 110 17/1
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Rev Grip Pushdowns 40 12/1
Feb 25 - 5/3/1
BS 160 3/1
BS 180 3/1
BS 205 10/1 = 273.265
BS 135 10/5
Leg Curl 130 10/5
Could have done better if I had enough sleep.
Saturday, January 1, 2011
Jan 2011
Current Training Max
MP- 140
DL - 270
BP - 200
BS - 205
Jan 1 - Garbage Day
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
LPD 130 10/2
LPD 130 8/2
LPD 90 20/1
MT BB Curls 12/4
MT BB Curls 10/1
Leg Raises 7/3
60 second planks 3
Jan 2
C2 rower 6735 30:00.0
Jan 3 - 5/3/1
MP 105 5/1
MP 120 3/1
MP 130 9/1 = 168.961
Dips 8/1
Dips 7/5
LPD 130 10/2
LPD 130 9/1
LPD 130 8/1
LPD 90 20/1
Jan 4 - 5/3/1
DL 205 5/1
DL 230 3/1
DL 255 9/1 - 331.4235
Good Morning 125 12/5
Leg Raise 7/3
60 second plank 3
Jan 5
C2 rower 5k 22:13.0
Jan 6 - 5/3/1
BP 150 5/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Press 45 15/5
DB Row 70/5
Jan 7 - 5/3/1
BS 155 5/1
BS 175 3/1
BS 195 7/1 = 240.4545
Leg Press 270 15/5
Leg Curl 100 10/3
Leg Curl 100 15/1
Jan 8 - Garbage
BB Bent Row 115 10/4
BB Bent Row 115 8/1
LPD 130 10/3
LPD 130 8/1
LPD 90 21/1
BB Curl 65 8/3
BB Curl 65 7/1
Leg Raise 8/3
Leg Raise 7/1
60 second planks 4
Jan 9
C2 rower 1089 meters 5:00.0
C2 rower 3.5k 15:32.4
Jan 10 - 5/3/1 - deload
MP 55 5/1
MP 70 5/1
MP 85 5/1
Dips 8/2
Dips 7/1
LPD 130 10/3
C2 rower 3.5k 15.33.8
Jan 11 - 5/3/1 - deload
DL 115 5/1
DL 135 5/1
DL 165 5/1
GM 115 12/3
Leg Raise 8/2
60 second planks 2
Jan 13 - 5/3/1 - deload
BP 85 5/1
BP 100 5/1
BP 120 5/1
DB Press 50 15/2
DB Press 50 12/1
BB Bent Row 115 10/3
C2 rower 2.5k 11:05.0
Jan 14 - 5/3/1 - deload
BS 85 5/1
BS 105 5/1
BS 125 5/1
Leg Press 290 12/3
Leg Curl 110 10/3
Jan 15 - garbage
BB Bent Rows MT 10/1
BB Bent Rows 115 10/1
BB Bent Rows 135 8/1
BB Bent Rows 135 7/1
BB Bent Rows 135 5/3
LPD 130 10/2
LPD 130 8/1
LPD 90 21/1
BB Curls MT 12/1
BB Curls 65 8/2
BB Curls 65 7/1
Leg Raises 8/3
60 second planks 3
Jan 16
C2 rower 4k 17:28.8
split 2:11.1
Current Training Max
MP- 145
DL - 280
BP - 205
BS - 215
Jan 17 - 5/3/1
MP 95 5/1
MP 110 5/1
MP 125 11/1 = 170.7875
MP 95 10/2
MP 95 8/1
MP 95 6/2
LPD 130 10/3
LPD 130 7/1
LPD 90 21/1
Jan 18 - 5/3/1
DL - 180 5/1
DL - 210 5/1
DL - 240 12/1 = 335.904
DL - 145 10/5
Jan 19
C2 rower 4k 17:48.0
2:13.5 split
Jan 20 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 9/1 = 227.4475
NGBP 115 10/5
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
Jan 21 - 5/3/1
BS 140 5/1
BS 160 5/1
BS 185 10/1 = 246.605
BS 120 10/5
Leg Curl 110 12/1
Leg Curl 110 10/4
Jan 23
C2 rower 5k 21:58.0
2:11.8 split
Jan 24 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 130 9/1 = 168.961
MP 85 10/5
LPD 130 10/4
LPD 90 23/1
Jan 25 - 5/3/1
DL 195 3/1
DL 225 3/1
DL 250 11/1 = 341.575
DL 150 10/5
Leg Raise 8/3
60 second planks 3
Jan 26
C2 rower 3.5k 15:48.6
2:14.8 split
Jan 27 - 5/3/1
BP 145 3/1
BP 165 3/1
BP 185 6/1 = 221.963
NGBP 120 10/5
BB Bent Rows 115 10/5
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Tricep Pushdowns 100 8/1
Jan 28 - 5/3/1
BS 150 3/1
BS 170 3/1
BS 195 9/1 = 253.4415
BS 125 10/5
Leg Curl 120 10/5
MP- 140
DL - 270
BP - 200
BS - 205
Jan 1 - Garbage Day
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
LPD 130 10/2
LPD 130 8/2
LPD 90 20/1
MT BB Curls 12/4
MT BB Curls 10/1
Leg Raises 7/3
60 second planks 3
Jan 2
C2 rower 6735 30:00.0
Jan 3 - 5/3/1
MP 105 5/1
MP 120 3/1
MP 130 9/1 = 168.961
Dips 8/1
Dips 7/5
LPD 130 10/2
LPD 130 9/1
LPD 130 8/1
LPD 90 20/1
Jan 4 - 5/3/1
DL 205 5/1
DL 230 3/1
DL 255 9/1 - 331.4235
Good Morning 125 12/5
Leg Raise 7/3
60 second plank 3
Jan 5
C2 rower 5k 22:13.0
Jan 6 - 5/3/1
BP 150 5/1
BP 170 3/1
BP 190 5/1 = 221.635
DB Press 45 15/5
DB Row 70/5
Jan 7 - 5/3/1
BS 155 5/1
BS 175 3/1
BS 195 7/1 = 240.4545
Leg Press 270 15/5
Leg Curl 100 10/3
Leg Curl 100 15/1
Jan 8 - Garbage
BB Bent Row 115 10/4
BB Bent Row 115 8/1
LPD 130 10/3
LPD 130 8/1
LPD 90 21/1
BB Curl 65 8/3
BB Curl 65 7/1
Leg Raise 8/3
Leg Raise 7/1
60 second planks 4
Jan 9
C2 rower 1089 meters 5:00.0
C2 rower 3.5k 15:32.4
Jan 10 - 5/3/1 - deload
MP 55 5/1
MP 70 5/1
MP 85 5/1
Dips 8/2
Dips 7/1
LPD 130 10/3
C2 rower 3.5k 15.33.8
Jan 11 - 5/3/1 - deload
DL 115 5/1
DL 135 5/1
DL 165 5/1
GM 115 12/3
Leg Raise 8/2
60 second planks 2
Jan 13 - 5/3/1 - deload
BP 85 5/1
BP 100 5/1
BP 120 5/1
DB Press 50 15/2
DB Press 50 12/1
BB Bent Row 115 10/3
C2 rower 2.5k 11:05.0
Jan 14 - 5/3/1 - deload
BS 85 5/1
BS 105 5/1
BS 125 5/1
Leg Press 290 12/3
Leg Curl 110 10/3
Jan 15 - garbage
BB Bent Rows MT 10/1
BB Bent Rows 115 10/1
BB Bent Rows 135 8/1
BB Bent Rows 135 7/1
BB Bent Rows 135 5/3
LPD 130 10/2
LPD 130 8/1
LPD 90 21/1
BB Curls MT 12/1
BB Curls 65 8/2
BB Curls 65 7/1
Leg Raises 8/3
60 second planks 3
Jan 16
C2 rower 4k 17:28.8
split 2:11.1
Current Training Max
MP- 145
DL - 280
BP - 205
BS - 215
Jan 17 - 5/3/1
MP 95 5/1
MP 110 5/1
MP 125 11/1 = 170.7875
MP 95 10/2
MP 95 8/1
MP 95 6/2
LPD 130 10/3
LPD 130 7/1
LPD 90 21/1
Jan 18 - 5/3/1
DL - 180 5/1
DL - 210 5/1
DL - 240 12/1 = 335.904
DL - 145 10/5
Jan 19
C2 rower 4k 17:48.0
2:13.5 split
Jan 20 - 5/3/1
BP 135 5/1
BP 155 5/1
BP 175 9/1 = 227.4475
NGBP 115 10/5
BB Bent Rows 115 10/3
BB Bent Rows 115 8/2
Jan 21 - 5/3/1
BS 140 5/1
BS 160 5/1
BS 185 10/1 = 246.605
BS 120 10/5
Leg Curl 110 12/1
Leg Curl 110 10/4
Jan 23
C2 rower 5k 21:58.0
2:11.8 split
Jan 24 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 130 9/1 = 168.961
MP 85 10/5
LPD 130 10/4
LPD 90 23/1
Jan 25 - 5/3/1
DL 195 3/1
DL 225 3/1
DL 250 11/1 = 341.575
DL 150 10/5
Leg Raise 8/3
60 second planks 3
Jan 26
C2 rower 3.5k 15:48.6
2:14.8 split
Jan 27 - 5/3/1
BP 145 3/1
BP 165 3/1
BP 185 6/1 = 221.963
NGBP 120 10/5
BB Bent Rows 115 10/5
Tricep Pushdowns 100 12/1
Tricep Pushdowns 100 10/1
Tricep Pushdowns 100 8/1
Jan 28 - 5/3/1
BS 150 3/1
BS 170 3/1
BS 195 9/1 = 253.4415
BS 125 10/5
Leg Curl 120 10/5
Wednesday, December 1, 2010
December 2010
Dec 1
C2 rower 4k 17:39.2
Dec 2 - 5/3/1 week 1
working from 135 90% 1rm
MP 90 5/1
MP 100 5/1
MP 115 10/1 - 153.295
Dips 5/6
LPD 105 15/1
LPD 115 10/2
LPD 105 10/2
Dec 3
C2 rower 3.5k 15:40.8
Dec 4 - 5/3/1 week 1
working from 260 90% 1rm
DL 170 5/1
DL195 5/1
DL 220 11/1 - 300.586
Good Morning 95 12/1
Good Morning 115 12/3
Good Morning 135 12/1
Leg Raise 6/3
60 second plank 3
Dec 5 - 5/3/1 week 2
BP 135 3/1
BP 155 3/1
BP 175 9/1 - 227.4475
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 10/2
DB Row 60 10/5
Dec 6
C2 rower 3.5k 15:08.6
Dec 7 - 5/3/1 week 2
PC FS 110 3/1
PC FS 125 3/1
PC FS 140 10/1 - 186.62
Leg Press 230 15/5
Leg Curl 70 10/5
BS 135 1/1
BS 185 1/1
BS 225 1/1
Dec 8
C2 rower 6604 meters 30:00.0
Dec 9 - 5/3/1 week 2
MP 95 3/1
MP 110 3/1
MP 120 10/1 - 159.96
Dips 6/6
LPD 118 10/5
Dec 10
C2 rower 3.5k 15:09.8
Dec 11 - 5/3/1 week 2
DL 180 3/1
DL 210 3/1
DL 235 10/1 - 313.255
Good Morning 115 12/5
Leg Raise 6/2
Leg Raise 5/1
60 second plank 3
Dec 12 - 5/3/1 week 3
BP 145 5/1
BP 165 3/1
BP 185 7/1 - 228.1235
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 12/1
DB Press 45 11/1
DB Row 65 10/5
Dec 13
C2 rower 3.5k 15:06.5
Dec 14 - 5/3/1 week 3
PC FS 115 5/1
PC FS 130 3/1
PC FS 145 10/1 - 193.285
Leg Press 250 15/5
Leg Curl 80 10/5
tweaked left knee
Dec 20 - 5/3/1
MP 95 5/1
MP 105 5/1
MP 120 9/1 - 155.964
Dips 7/2
Dips 6/3
LPD 118 11/1
LPD 118 10/4
C2 rower 3k 13:24.1
Dec 21 - 5/3/1
DL 180 5/1
DL 205 5/1
DL 230 12/1 - 321.908
GM 115 12/5
Leg Raises 7/2
Leg Raises 6/1
60 second plank 3
Dec 22
C2 rower 5k 22:33.0
Dec 23 - 5/3/1
BP 135 5/1
BP 150 5/1
BP 170 11/1 - 232.271
DB Press 45 15/2
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5
Dec 24 - 5/3/1
BS 135 5/1
BS 155 5/1
BS 175 9/1 - 227.4475
Leg Press 250 15/5
Leg Curl 90 10/5
Dec 26
C2 rower 6704 meters 30:00.0
Dec 27 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 125 9/1 - 162.4625
Dips 7/4
Dips 6/1
LPD 130 10/4
LPD 130 8/1
60 second plank 5
Dec 28 5/3/1
DL 190 3/1
DL 220 3/1
DL 245 11/1 - 334.7435
Good Morning 125 12/5
Leg Raise 7/3
Leg Raise 6/1
60 second planks 4
Dec 29
C2 rower 5k 22:22.4
Dec 30 5/3/1
BP 140 3/1
BP 160 3/1
BP 180 8/1 - 227.952
DB Press 45 15/3
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5
Dec 31 5/3/1
BS 145 3/1
BS 165 3/1
BS 185 8/1 -234.284
Leg Press 270 15/5
Leg Curl 100 10/5
C2 rower 4k 17:39.2
Dec 2 - 5/3/1 week 1
working from 135 90% 1rm
MP 90 5/1
MP 100 5/1
MP 115 10/1 - 153.295
Dips 5/6
LPD 105 15/1
LPD 115 10/2
LPD 105 10/2
Dec 3
C2 rower 3.5k 15:40.8
Dec 4 - 5/3/1 week 1
working from 260 90% 1rm
DL 170 5/1
DL195 5/1
DL 220 11/1 - 300.586
Good Morning 95 12/1
Good Morning 115 12/3
Good Morning 135 12/1
Leg Raise 6/3
60 second plank 3
Dec 5 - 5/3/1 week 2
BP 135 3/1
BP 155 3/1
BP 175 9/1 - 227.4475
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 10/2
DB Row 60 10/5
Dec 6
C2 rower 3.5k 15:08.6
Dec 7 - 5/3/1 week 2
PC FS 110 3/1
PC FS 125 3/1
PC FS 140 10/1 - 186.62
Leg Press 230 15/5
Leg Curl 70 10/5
BS 135 1/1
BS 185 1/1
BS 225 1/1
Dec 8
C2 rower 6604 meters 30:00.0
Dec 9 - 5/3/1 week 2
MP 95 3/1
MP 110 3/1
MP 120 10/1 - 159.96
Dips 6/6
LPD 118 10/5
Dec 10
C2 rower 3.5k 15:09.8
Dec 11 - 5/3/1 week 2
DL 180 3/1
DL 210 3/1
DL 235 10/1 - 313.255
Good Morning 115 12/5
Leg Raise 6/2
Leg Raise 5/1
60 second plank 3
Dec 12 - 5/3/1 week 3
BP 145 5/1
BP 165 3/1
BP 185 7/1 - 228.1235
DB Press 45 15/1
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 12/1
DB Press 45 11/1
DB Row 65 10/5
Dec 13
C2 rower 3.5k 15:06.5
Dec 14 - 5/3/1 week 3
PC FS 115 5/1
PC FS 130 3/1
PC FS 145 10/1 - 193.285
Leg Press 250 15/5
Leg Curl 80 10/5
tweaked left knee
Dec 20 - 5/3/1
MP 95 5/1
MP 105 5/1
MP 120 9/1 - 155.964
Dips 7/2
Dips 6/3
LPD 118 11/1
LPD 118 10/4
C2 rower 3k 13:24.1
Dec 21 - 5/3/1
DL 180 5/1
DL 205 5/1
DL 230 12/1 - 321.908
GM 115 12/5
Leg Raises 7/2
Leg Raises 6/1
60 second plank 3
Dec 22
C2 rower 5k 22:33.0
Dec 23 - 5/3/1
BP 135 5/1
BP 150 5/1
BP 170 11/1 - 232.271
DB Press 45 15/2
DB Press 45 14/1
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5
Dec 24 - 5/3/1
BS 135 5/1
BS 155 5/1
BS 175 9/1 - 227.4475
Leg Press 250 15/5
Leg Curl 90 10/5
Dec 26
C2 rower 6704 meters 30:00.0
Dec 27 - 5/3/1
MP 100 3/1
MP 115 3/1
MP 125 9/1 - 162.4625
Dips 7/4
Dips 6/1
LPD 130 10/4
LPD 130 8/1
60 second plank 5
Dec 28 5/3/1
DL 190 3/1
DL 220 3/1
DL 245 11/1 - 334.7435
Good Morning 125 12/5
Leg Raise 7/3
Leg Raise 6/1
60 second planks 4
Dec 29
C2 rower 5k 22:22.4
Dec 30 5/3/1
BP 140 3/1
BP 160 3/1
BP 180 8/1 - 227.952
DB Press 45 15/3
DB Press 45 13/1
DB Press 45 11/1
DB Row 70 10/5
Dec 31 5/3/1
BS 145 3/1
BS 165 3/1
BS 185 8/1 -234.284
Leg Press 270 15/5
Leg Curl 100 10/5
Tuesday, November 2, 2010
November 2010
Nov 2
HC MP 115 1/5/1
HC MP 115 1/3/1
PC MP 140 3/4
FS 155 4/3
HC MP 125 1/6/1
HC MP 125 1/5/2
60 second planks 3
Nov 3
C2 rower 5k 21:51.7 pr
500 split 2:11.2
Nov 4
DL 135 5/2
DL 240 4/3
PC 160 3/4
60 second planks 4
C2 rower 3.5k 15:33.8
500 split 2:13.4
Nov 5
BP 135 5/1
BP 170 7/5 messy
VP 9/5
60 second planks 5
Nov 7
DL 135 5/2
DL 240 5/3
PC 160 3/5
60 second planks 5
C2 rower 2k 8:31.9
Nov 9
HC MP 115 1/5/2
PC MP 140 3/5
FS 155 4/3 - stalled
HC MP 125 1/6/2
HC MP 125 1/5/1
60 second planks 3
Nov 10
DL 135 5/2
DL 245 3/3
PC 165 3/3
C2 rower 3.5k 15:46.4
overtrained
Nov 11
C2 rower 5k 22:13.1
500 split 2:13.3
Nov 13
BP 135 5/1
BP 175 5/5 stronger
VP 10/1
VP 9/4
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
2:01.0
2:00.8
2:01.9
Nov 14
DL 135 5/2
DL 245 4/3 better
PC 165 3/4
C2 rower 3.5k 15:36.6
Nov 16
MP 115 3/2
PC MP 145 2/4
FS 155 5/3
HC MP 130 5/3
60 second planks 3
Nov 18
DL 135 5/2
DL 245 5/3 - weak
PC 165 3/5 - barely
60 second planks 5
Nov 19
C2 rower 5k 22:15.1
Nov 20
BP 135 5/1
BP 175 6/5
VP 10/2
VP 9/3
60 second planks 5
Nov 21
C2 rower 5k 21:40.9 pr
Nov 22
DL 135 5/2
DL 250 3/3
PC 170 3/3
60 second planks 3
C2 rower 3.5k 15:17.7
Nov 23
HC MP 115 3/2
PC MP 145 2/5
FS 160 3/3
HC MP 130 5/3
60 second planks 3
Nov 26
DL 135 5/2
DL 250 4/3
PC 170 3/4 - fail on last rep
60 second planks 3
Nov 27
C2 rower 5k 22:27.0
Nov 28 - 5/3/1 week 1
working from 195 90% 1RM
BP 130 5/1
BP 145 5/1
BP 165 11/1 - 225.4395
DB Press 45 15/1
DB Press 45 11/1
DB Press 35 15/1
DB Press 35 12/1
DB Row 55 10/5
Nov 30 - 5/3/1 week 1
working from 155 90% 1rm
PC FS 100 5/1
PC FS 115 5/1
PC FS 130 11/1 - 177.619
Leg Press 230 15/3
Leg Press 230 12/2
Leg Curl 65 10/3
HC MP 115 1/5/1
HC MP 115 1/3/1
PC MP 140 3/4
FS 155 4/3
HC MP 125 1/6/1
HC MP 125 1/5/2
60 second planks 3
Nov 3
C2 rower 5k 21:51.7 pr
500 split 2:11.2
Nov 4
DL 135 5/2
DL 240 4/3
PC 160 3/4
60 second planks 4
C2 rower 3.5k 15:33.8
500 split 2:13.4
Nov 5
BP 135 5/1
BP 170 7/5 messy
VP 9/5
60 second planks 5
Nov 7
DL 135 5/2
DL 240 5/3
PC 160 3/5
60 second planks 5
C2 rower 2k 8:31.9
Nov 9
HC MP 115 1/5/2
PC MP 140 3/5
FS 155 4/3 - stalled
HC MP 125 1/6/2
HC MP 125 1/5/1
60 second planks 3
Nov 10
DL 135 5/2
DL 245 3/3
PC 165 3/3
C2 rower 3.5k 15:46.4
overtrained
Nov 11
C2 rower 5k 22:13.1
500 split 2:13.3
Nov 13
BP 135 5/1
BP 175 5/5 stronger
VP 10/1
VP 9/4
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
2:01.0
2:00.8
2:01.9
Nov 14
DL 135 5/2
DL 245 4/3 better
PC 165 3/4
C2 rower 3.5k 15:36.6
Nov 16
MP 115 3/2
PC MP 145 2/4
FS 155 5/3
HC MP 130 5/3
60 second planks 3
Nov 18
DL 135 5/2
DL 245 5/3 - weak
PC 165 3/5 - barely
60 second planks 5
Nov 19
C2 rower 5k 22:15.1
Nov 20
BP 135 5/1
BP 175 6/5
VP 10/2
VP 9/3
60 second planks 5
Nov 21
C2 rower 5k 21:40.9 pr
Nov 22
DL 135 5/2
DL 250 3/3
PC 170 3/3
60 second planks 3
C2 rower 3.5k 15:17.7
Nov 23
HC MP 115 3/2
PC MP 145 2/5
FS 160 3/3
HC MP 130 5/3
60 second planks 3
Nov 26
DL 135 5/2
DL 250 4/3
PC 170 3/4 - fail on last rep
60 second planks 3
Nov 27
C2 rower 5k 22:27.0
Nov 28 - 5/3/1 week 1
working from 195 90% 1RM
BP 130 5/1
BP 145 5/1
BP 165 11/1 - 225.4395
DB Press 45 15/1
DB Press 45 11/1
DB Press 35 15/1
DB Press 35 12/1
DB Row 55 10/5
Nov 30 - 5/3/1 week 1
working from 155 90% 1rm
PC FS 100 5/1
PC FS 115 5/1
PC FS 130 11/1 - 177.619
Leg Press 230 15/3
Leg Press 230 12/2
Leg Curl 65 10/3
Saturday, October 2, 2010
October 2010
Oct 1
DL 135 5/1
DL 235 3/3
PC 145 3/3
60 second planks 3
C2 rower 3/500 meter sprints 1 minute rest
1:56, 2:01, 2:02
2100 meters
Oct 3
BP 135 5/1
BP 165 5/5
VP 8/5
60 second planks 5
c2 rower 3.5k 15:33.3
500 split 2:13.3
drag 120
Oct 4
DL 135 5/1
DL 225 4/3
PC 145 3/4
60 second planks 4
C2 rower 2k 8:14.8 pr by 9.3
500 split 2:03.7
Oct 5
MP 95 5/1
MP 110 5/1
PC MP 135 3/4
FS 150 3/3
HC MP 120 1/5/3
60 second planks 3
C2 rower 4k 18:17.6
500 split 2:17.2
Oct 7
DL 135 5/2
DL 225 5/3
PC 145 3/5
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
1:55.5 - 2:02.4 - 2:03.7
Oct 8
BP 135 5/1
BP 165 6/5
VP 9/1
VP 8/4
60 second planks 5
Oct 10
DL 135 5/2
DL 230 3/3
PC 150 3/3
60 second planks 3
C2 rower 2k 8:10.9 pr
500 split 2:02.7
Oct 11
MP 95 5/1
MP 105 5/1
PC MP 135 3/5
FS 150 4/3
HC MP 120 1/6/3
60 second planks 3
C2 rower 1.5k
2:21.7 split
October 13
DL 135 5/2
DL 230 4/3
PC 150 3/4
60 second planks 4
C2 rower 3.5k 15:29.6
500 split 2:12.8
Oct 14
BP 135 5/1
BP 165 7/5
VP 9/2
VP 8/3
60 second planks 5
Oct 15
DL 135 5/2
DL 230 5/3
PC 150 3/5
60 second planks 5
C2 rower 2/500 meter intervals
1 minute rest
1:54.9, 2:05.0
Oct 17
MP 100 5/1
MP 110 5/1
PC MP 140 2/4
FS 150 5/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 16:16.9
500 split 2:19.5
Oct 19
DL 135 5/2
DL 235 3/3
PC 155 3/3
60 second planks 3
C2 rower 2k 8:14.4
500 split 2:03.6
Oct 20
BP 135 5/1
BP 170 5/5
VP 9/3
VP 8/2
60 second planks 5
Oct 21
DL 135 5/2
DL 235 4/3
PC 155 3/4
60 second planks 4
C2 rower 4k 18:13.9
500 split 2:16.7
Oct 22
C2 rower 5k 22:04.6 pr
500 split 2:12.4
Oct 24
MP 100 5/1
MP 110 5/1
PC MP 140 2/5
FS 155 3/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 15:38.4
500 split 2:14.0
Oct 29
DL 135 5/2
DL 235 5/3
PC 155 3/5
60 second planks 5
C2 rower 3.5k 16:01.8
500 split 2:17.4
Oct 30
BP 135 5/1
BP 170 6/5
VP 9/4
VP 8/1
60 second planks 5
Oct 31
DL 135 5/2
DL 240 3/3
PC 160 3/3
60 second planks 3
C2 rower 3/500 meter intervals 1 minute rest
2:01.1
2:01.1
2:01.6
DL 135 5/1
DL 235 3/3
PC 145 3/3
60 second planks 3
C2 rower 3/500 meter sprints 1 minute rest
1:56, 2:01, 2:02
2100 meters
Oct 3
BP 135 5/1
BP 165 5/5
VP 8/5
60 second planks 5
c2 rower 3.5k 15:33.3
500 split 2:13.3
drag 120
Oct 4
DL 135 5/1
DL 225 4/3
PC 145 3/4
60 second planks 4
C2 rower 2k 8:14.8 pr by 9.3
500 split 2:03.7
Oct 5
MP 95 5/1
MP 110 5/1
PC MP 135 3/4
FS 150 3/3
HC MP 120 1/5/3
60 second planks 3
C2 rower 4k 18:17.6
500 split 2:17.2
Oct 7
DL 135 5/2
DL 225 5/3
PC 145 3/5
60 second planks 5
C2 rower 3/500 meter intervals 1 minute rest
1:55.5 - 2:02.4 - 2:03.7
Oct 8
BP 135 5/1
BP 165 6/5
VP 9/1
VP 8/4
60 second planks 5
Oct 10
DL 135 5/2
DL 230 3/3
PC 150 3/3
60 second planks 3
C2 rower 2k 8:10.9 pr
500 split 2:02.7
Oct 11
MP 95 5/1
MP 105 5/1
PC MP 135 3/5
FS 150 4/3
HC MP 120 1/6/3
60 second planks 3
C2 rower 1.5k
2:21.7 split
October 13
DL 135 5/2
DL 230 4/3
PC 150 3/4
60 second planks 4
C2 rower 3.5k 15:29.6
500 split 2:12.8
Oct 14
BP 135 5/1
BP 165 7/5
VP 9/2
VP 8/3
60 second planks 5
Oct 15
DL 135 5/2
DL 230 5/3
PC 150 3/5
60 second planks 5
C2 rower 2/500 meter intervals
1 minute rest
1:54.9, 2:05.0
Oct 17
MP 100 5/1
MP 110 5/1
PC MP 140 2/4
FS 150 5/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 16:16.9
500 split 2:19.5
Oct 19
DL 135 5/2
DL 235 3/3
PC 155 3/3
60 second planks 3
C2 rower 2k 8:14.4
500 split 2:03.6
Oct 20
BP 135 5/1
BP 170 5/5
VP 9/3
VP 8/2
60 second planks 5
Oct 21
DL 135 5/2
DL 235 4/3
PC 155 3/4
60 second planks 4
C2 rower 4k 18:13.9
500 split 2:16.7
Oct 22
C2 rower 5k 22:04.6 pr
500 split 2:12.4
Oct 24
MP 100 5/1
MP 110 5/1
PC MP 140 2/5
FS 155 3/3
HC MP 125 1/5/3
60 second planks 3
C2 rower 3.5k 15:38.4
500 split 2:14.0
Oct 29
DL 135 5/2
DL 235 5/3
PC 155 3/5
60 second planks 5
C2 rower 3.5k 16:01.8
500 split 2:17.4
Oct 30
BP 135 5/1
BP 170 6/5
VP 9/4
VP 8/1
60 second planks 5
Oct 31
DL 135 5/2
DL 240 3/3
PC 160 3/3
60 second planks 3
C2 rower 3/500 meter intervals 1 minute rest
2:01.1
2:01.1
2:01.6
Wednesday, September 1, 2010
September 2010
Sept 1
BP 135 5/1
BP 170 5/1
BP 170 3/4
VP 6/5
40 second planks between BP
C2 rower 2.6k 12:06
Sept 2
DL 135 5/1
DL 225 3/6
PC FS 135 3/3/3
30 second planks between PC FS
C2 rower 2k 8:56
Sept 3
PC MP 120 3/3/6
FS 160 2/3
FS 160 1/3
HC MP 100 1/5/4
40 second planks between HC MP
C2 rower 2.7k 13:06
Sept 4
DL 135 5/1
DL 230 3/6
PC 140 3/3
45 second planks between PC
Sept 5
BP 135 5/1
BP 170 4/1
BP 170 3/1
BP 165 5/1
BP 165 4/2
VP 6/3
PD 143 5/3
45 second planks between BP
C2 rower 2k 9:15
Sept 7
DL 135 5/1
DL 235 3/5
HC 145 3/3
45 second planks between HC
Sept 8
PC MP 125 2/2/5
FS 135 3/5
HC MP 105 1/5/4
45 second planks between HC MP
C2 rower 2.8k 13:33
Sept 9
DL 135 2/3
DL 240 2/5
PC 135 3/3
50 second planks between PC
C2 rower 2k 8:53
Sept 10
BP 135 5/1
BP 155 5/6
VP 7/2
VP 6/3
50 second planks between BP
C2 rower 3k 14:33
Sept 11
DL 135 5
DL 245 2/5
PC 140 4/3
50 second planks between PC
C2 rower 2k 8:46
Sept 12
PC MP 125 2/2/6
FS 135 4/5
HC MP 110 1/5/4
55 second planks
C2 rower 3.1k 15:06
Sept 13
DL 135 5/1
DL 250 2/5
PC 140 4/4
55 second planks
Sept 14
BP 135 5/1
BP 155 6/6
VP 7/6
55 second planks
C2 rower 2k 9:36
Sept 15
DL 135 5/1
DL 255 2/5
PC 145 3/3
55 second planks
C2 rower 3.2k 15:06
Sept 16
PC MP 130 2/2/4
FS 140 3/5
HC MP 115 1/5/4
60 second planks
Sept 17
DL 135 5/1
DL 260 2/4
PC 145 3/3
C2 rower 2k 8:34 pr by 12 seconds
Sept 19
BP 135 5/1
BP 160 5/5
VP 8/2
VP 7/1
PD 143 5/2
60 second planks
C2 rower 3.3k 15:36
Sept 20
DL 135 5/1
DL 225 3/1
DL 245 2/1
DL 265 2/1
DL 275 1/1
PC 135 4/3
60 second planks between PC
C2 rower 2k 8:27.4 pr
damper set at 8
Sept 21
PC MP 130 2/2/5
FS 140 4/4
HC MP 115 1/5/4
60 second planks
C2 rower 3.5k damper 4 16:08.2
Sept 22
DL 135 5/1
DL 225 4/1
DL 245 4/1
DL 265 3/1
DL 275 2/1
PC 135 4/3
60 second planks between PC sets
C2 rower 3/500 meter intervals with 1 minute rest
1:56 - 2:06 - 2:10 = 2100 meters - damper 5 drag 112
Sept 23
BP 135 5/1
BP 160 6/5
VP 8/3
VP 7/2
60 second planks
C2 rower 3.5k drag 125 15:57.2
Sept 24
DL 135 5/1
DL 225 3/3
RP 295 3/1
RP 315 3/1
Sept 25
PC MP 95 1/5/1
PC MP 110 1/5/1
PC MP 135 2/2/4
FS 145 3/3
HC MP 120 1/5/3
C2 rower 2k drag 132 8:24.9 pr
Sept 26
LDL 210 3/3
RP 315 3/2
C2 rower 4k drag 128 18:11.2
Sept 27
BP 135 5/1
BP 160 6/6
VP 8/4
VP 7/2
60 second planks 6
C2 rower 2k 8:24.1 pr
Sept 28
DL 135 5/1
DL 230 3/3
RP 315 3/1
RP 325 3/1
C2 rower 5k 22:13.0
Sept 29
MP 95 5/1
MP 110 5/1
PC MP 135 2/5
FS 145 3/3
HC MP 120 1/5/3
C2 1.2k 5:31.2
dipping into overtraining
BP 135 5/1
BP 170 5/1
BP 170 3/4
VP 6/5
40 second planks between BP
C2 rower 2.6k 12:06
Sept 2
DL 135 5/1
DL 225 3/6
PC FS 135 3/3/3
30 second planks between PC FS
C2 rower 2k 8:56
Sept 3
PC MP 120 3/3/6
FS 160 2/3
FS 160 1/3
HC MP 100 1/5/4
40 second planks between HC MP
C2 rower 2.7k 13:06
Sept 4
DL 135 5/1
DL 230 3/6
PC 140 3/3
45 second planks between PC
Sept 5
BP 135 5/1
BP 170 4/1
BP 170 3/1
BP 165 5/1
BP 165 4/2
VP 6/3
PD 143 5/3
45 second planks between BP
C2 rower 2k 9:15
Sept 7
DL 135 5/1
DL 235 3/5
HC 145 3/3
45 second planks between HC
Sept 8
PC MP 125 2/2/5
FS 135 3/5
HC MP 105 1/5/4
45 second planks between HC MP
C2 rower 2.8k 13:33
Sept 9
DL 135 2/3
DL 240 2/5
PC 135 3/3
50 second planks between PC
C2 rower 2k 8:53
Sept 10
BP 135 5/1
BP 155 5/6
VP 7/2
VP 6/3
50 second planks between BP
C2 rower 3k 14:33
Sept 11
DL 135 5
DL 245 2/5
PC 140 4/3
50 second planks between PC
C2 rower 2k 8:46
Sept 12
PC MP 125 2/2/6
FS 135 4/5
HC MP 110 1/5/4
55 second planks
C2 rower 3.1k 15:06
Sept 13
DL 135 5/1
DL 250 2/5
PC 140 4/4
55 second planks
Sept 14
BP 135 5/1
BP 155 6/6
VP 7/6
55 second planks
C2 rower 2k 9:36
Sept 15
DL 135 5/1
DL 255 2/5
PC 145 3/3
55 second planks
C2 rower 3.2k 15:06
Sept 16
PC MP 130 2/2/4
FS 140 3/5
HC MP 115 1/5/4
60 second planks
Sept 17
DL 135 5/1
DL 260 2/4
PC 145 3/3
C2 rower 2k 8:34 pr by 12 seconds
Sept 19
BP 135 5/1
BP 160 5/5
VP 8/2
VP 7/1
PD 143 5/2
60 second planks
C2 rower 3.3k 15:36
Sept 20
DL 135 5/1
DL 225 3/1
DL 245 2/1
DL 265 2/1
DL 275 1/1
PC 135 4/3
60 second planks between PC
C2 rower 2k 8:27.4 pr
damper set at 8
Sept 21
PC MP 130 2/2/5
FS 140 4/4
HC MP 115 1/5/4
60 second planks
C2 rower 3.5k damper 4 16:08.2
Sept 22
DL 135 5/1
DL 225 4/1
DL 245 4/1
DL 265 3/1
DL 275 2/1
PC 135 4/3
60 second planks between PC sets
C2 rower 3/500 meter intervals with 1 minute rest
1:56 - 2:06 - 2:10 = 2100 meters - damper 5 drag 112
Sept 23
BP 135 5/1
BP 160 6/5
VP 8/3
VP 7/2
60 second planks
C2 rower 3.5k drag 125 15:57.2
Sept 24
DL 135 5/1
DL 225 3/3
RP 295 3/1
RP 315 3/1
Sept 25
PC MP 95 1/5/1
PC MP 110 1/5/1
PC MP 135 2/2/4
FS 145 3/3
HC MP 120 1/5/3
C2 rower 2k drag 132 8:24.9 pr
Sept 26
LDL 210 3/3
RP 315 3/2
C2 rower 4k drag 128 18:11.2
Sept 27
BP 135 5/1
BP 160 6/6
VP 8/4
VP 7/2
60 second planks 6
C2 rower 2k 8:24.1 pr
Sept 28
DL 135 5/1
DL 230 3/3
RP 315 3/1
RP 325 3/1
C2 rower 5k 22:13.0
Sept 29
MP 95 5/1
MP 110 5/1
PC MP 135 2/5
FS 145 3/3
HC MP 120 1/5/3
C2 1.2k 5:31.2
dipping into overtraining
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