Sunday, July 20, 2014

Heavy lower body

Back squat
185lb x 6
195lb x 6
200lb x 6

Deadlift
255lb x 6
265lb x 6
275lb x 3

Hang clean
85lb x 10, 10, 10

Friday, July 18, 2014

Heavy Upper Body

Bench press
130lb x 6, 6 (5 + 1 both times)
133lb x 6 (4 + 1 + 1) Used larger collars

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 45lb x 6 (5 +1)

Shoulder press
45lb x 3, 3
Working set: 80lb x 6 (4 + 1 + 1)

Cable row
135lb x 6, 6, 6

Feet elevated push-ups
18, 15, 14

Tuesday, July 15, 2014

Control Upper

Spoto bench press
115lb x 4
120lb x 4, 4
125lb x 4
130lb x 4, 4

Barbell row from ground
135lb x 4, 4, 4
140lb x 4, 4
145lb x 4

Shoulder press
70lb x 10 (8 + 1 + 1)

Pull-ups
12 reps

Push press
95lb x 3
100lb x 3
105lb x 2

Thursday, July 10, 2014

Control Lower

Pause back squats
165lb x 4
170lb x 4
175lb x 4
180lb x 4
185lb x 4
190lb x 4

Deadlifts
245lb x 4
265lb x 4
270lb x 4

Hang clean practice

Tuesday, July 8, 2014

Heavy Upper


Bench press
130lb x 6, 6, 6
I rested briefly after the 5th rep of the second set, and after the 5th and 6th during the third.

Pull-ups
B/w x 3, 3
20lb x 3
Working set: 42.5lb x 6

Shoulder press
45lb x 3, 3
80lb x 6 (racked the bar briefly after the 4th and 5th rep)

Cable row
130lb x 6, 6, 6

Barbell shrugs
205lb x 12, 12, 12

Clapping push-ups
12, 10, 9

Thursday, July 3, 2014

Control Lower Body

Pause back squats
145lb x 4, 4
155lb x 4
165lb x 4
170lb x 4
175lb x 4

Deadlifts
225lb x 4
245lb x 4
265lb x 4

Hang cleans
85lb x 10, 10, 8

Leg raises
12, 12, 12

Tuesday, July 1, 2014

Heavy Upper Body


This is the start of a new regimen by new trainer, Mitch.

Bench press
125lb x 6, 6, 6
The gym was busy this morning, so I couldn't use the flat bench press bench. I had to use the incline bench - set flat - so I couldn't get any decent positioning for my feet. 

Cable row
110lb x 6
120lb x 6
130lb x 6

Shoulder press
75lb x 6

Pull-ups
40lb x 6

Barbell shrugs
185lb x 12, 12
195lb x 12

Dips, breaking parallel
12, 10, 9