Thursday, July 31, 2014

Control upper


Spoto bench press
120lb x 4, 4
125lb x 4
130lb x 4, 4
133lb x 4

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

Shoulder press
70lb x 10

Parallel pull-ups
12 reps

Dips
12, 9, 7

Tuesday, July 29, 2014

Heavy lower

I had a busy work schedule today, so only had time for the two main lifts.

Back squat
190lb x 6
200lb x 6
205lb x 6

Deadlifts
260lb x 6
280lb x 5

I was going to attempt the sixth rep, but my back was so fatigued that I couldn't get my set up right. I didn't want to risk another lower back injury, like a couple of weeks ago, so decided to quit.

Monday, July 28, 2014

Heavy upper


Bench press
130lb x 6, 6
135lb x 5 + 1

Pull-ups
25lb plate x 6 (using belt)

Push press
85lb x 3
95lb x 3
105lb x 3
110lb x 3

Barbell shrugs
225lb x 12, 12, 10

Clapping push-ups
12, 10, 7

Saturday, July 26, 2014

Control lower

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

Deadlifts
255lb x 4
265lb x 4
275lb x 4

Hang cleans
85lb x 10, 10, 10

Leg raises
20, 20, 16

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