SUN

*Gluetes and low back REALLY sore for a few days. Half from tweaking my back one week ago and half from the squat workout

Squat: 3x6@135
Bench: 3x6@135
DL: 3x6@185

OH Press: 100,115,130x 5,5,5
**Need to drop wt. down! go to training max of 135 so week 1 would have been 85,100,115

Seated Arnold Press: 35,40,45's x 7,7,7
1 Arm Row: 100 , 120 , 140 x 7,7,7
***Pretty easy but wanted to be careful not to hurt back again

DB Lateral: 25's x 7,7,7
Chins: BW x 7,7,7

Hang Clean: 135x7,7,7
Ab Cable Crunch: 2x20

Shoot: 15min

MON

Squat:3x6@135
Bench:3x6@135
Deadlift:3x6@185

Deadlift: 230,265,300 x 5,5, 8
*Not sure why but I always DL better at the gym. At home, I think the bumper plates and soft mat make the wt. sink in and I lose explosiveness off the floor

RDL: 3x7@185,225,245,265
Curl: 3x7@85,90,90

Power Snatch: 3x7,5,5@95,115,115
Jump Squat: 95x7,7,7

WED 8/15/12
Squat: 4x5@145
Bench: 45,95,135,155 x 5,5,5,3
DL: 4X5@195

Bench: 175,200,225 x3,3,*11* PR!!

Decline:4x6@195
Pullups:4x6@10lb

Incline:4x6@145
Strap Row:4x6

JM Press:4x6@105

THURS 8/16/12
Squat: 45,95,135x5,5,5
Bench:4x5@145
DL:4x5@195

Squat:175,200,225x3,3,6!
*Not good...had the great PR yesterday but not so good today...think I might get too hyped to do

Safety Squat:4x6@145
**Full squat all the way down
Bar Curl4x6@95

SS Bar Lunge:4x6@55

SS Jump Squat:4x6@55

MON

Squat:4x5@145
Bench:4x5@145
DL:4x5@195

Strict Standing Press: 85,100,115x3,3,13

Standing WIde Behind Neck Press:4x6@95
*Down to back of head (not neck), forearms at 90 degrees at bottom
BB Front Raise:4x6@45,45,50,50
Hang Clean:4x6@145

Broad Jump: 3x10 (up driveway so actually 3 sets of 2x5 as 5 jumps covers space)

Supine Rows: BWx10
Hands Elevated Pushups: BW x10

*As many rounds as possible in 12 minutes: 8 ROUNDS
-Finish all rows before pushups...Doing sets of 2 with 5-10 s rest by the end

TUES 8/21/12
Squat:4x5@145
Bench:4x5@145

DL: 135,185,245,280,315 x 3,3,3,3,*8*PR

RDL: 4x6@225,245,265,285
Snatch: 6,5,4,3,2,1@65,70,75,80,95
Bar Curl:45,95,100x6,6,6

*Skipped the following...
5 Rounds:
-20 yd bear crawl
-Deadlift 315x3
-10 Lateral Burpees Over Bar

...to play basketball

THURS
Squat:5x4@155
Bench:5x4@155
DL:5x4@205

Bench:190,215,240x5,3,5
*Should have had a spotter! Think I would have got 6th rep.
Decline:5x5@205
Incline:5x5@155
JM Press:5x5@115

A1: Strict Pullups-BWx12,10,8,6,6
A2: Hand Stand Holds-BWx30s x 5
*Was supposed to be "handstand pushups" but couldn't even do 1. Had feet on wall, facing wall and held in extended position. Short rest between sets

MON
Bench:5x4@155
Deadlift:5x4@205

Squat:45,95,135165x4
190,215,240x5,3,*6*PR

Safety Squat:5x5@155
SS Lunge5x5@65

Sprint (1/2 gasser) Did Driveway to mailbox opposite cul de sac
Hang Clean (50lb dumbells) Did 95lb barbell
Med Ball Slam (40lb) Did 20lb

TOTAL TIME: 9:06
Sprint
Hang Clean x 20
Med Ball Slam x 5
Sprint
Hang Clean x 15
Med Ball Slam x 10
Sprint
Hang Clean x 10
Med Ball Slam x 15
Sprint
Hang Clean x 5
Med Ball Slam x 20
Sprint

WED 8/29/12

Squat-5x4@155
Bench-5x4@155
DL-5x4@205

OH Press- 95,110,125 x 5,3,*7* PR

1 Arm Arnold Press- 5x5@25,35,45,45,45
1 Arm DB Lateral- 5x5@25,30,30,30,30
Power Snatch: 95,100,115,115,115 x 5,5,5,5,4

Burpee x10
Hollow Core x 10
**Burpees are hard...do more of these