5/5/5 Overhead Press

OHP
5x135,150,170(PR)

DB Standing Arnold Press
2x12x45
DB Standing Hammer Grip Press
12x45, 8x45

Barbell Curls
4x12x95

Lateral / Rear Delt Raise
4x12ea x 25

Seated Alt Curls
4x12x35

Saturday Conditioning Group

KB Ladders

Prowler Pushes

Ice Skater Tababta

3/3/3 Overhead Press

OHP
3x140,160,180(PR)

Standing DB Press
Arnold 12x42.5, 12x45
Hammer Grip 12x45, 8x45

Side/Rear Lateral (done as one set)
24x22.5x4 sets

Barbell Curls
12x65,85,95,105

Seated Alt DB Curls
10x30, 11,12,10x35


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3/3/3 Deadlift

3x365,420,470, 1x525

Bent Row
12x145, 12,12,12x165

Chin Ups
11 reps

Good Morning
10x135

Abs
5 sets of various

Got bored with accessories when Mark got the tire out.

Tire Flip
3 sets of 10 reps


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Cardio

30 min incline walking


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Cardio

30 min incline walking


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5/3/1 Squat

Squat - (no wraps, sleeves or belt)

5x330, 3x370, 1x415, 1x455

Leg Press
15x12plates,12,14,14,14

Leg Curl
15x110,110,120,120,120

Leg Ext
12x150,160,160,160

Ab Wheel
4x12

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Saturday Conditioning

Agile 8

Tabata Sprints

Prowler x 6 Trips

Defranco Badass Barbell Circuit




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5/3/1 Power Clean & Bent Over Row

Power Clean
Just worked on form. After watching Rippetoe's video I realized I have a lot of work to do.

Bent Over Row
Worked up to 235x1 (PR)

Didn't get to arm workout, had to get to work early.

5/3/1 Bench / OHP

Bench
5x240, 3x275, 1x300, 1x315, Mx350
The 350 felt great but I just couldn't lock out one side.

Overhead Press
5x135, 3x165, 1x185, 1x200 (PR)
Finally got 200 on the OHP! This has been a goal for a long time. I'd hit 195 once before and missed 200 on at least 5 different occasions.
The strategy: Since I dropped my training max on the other three lifts I bumped it up on the OHP.


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Cardio

40 min incline walking


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Desk at Gym Office

Label Making x 100's
Cleaning x Lots
Filing x 100's
Organizing x mucho

Functional workspace x 1


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Hill Sprints

:15/:45 incline sprints

Agile 8


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5/3/1 Deadlift

Agile 8

Deadlift
5x385, 3x435, 1x485, Mx525
Just couldn't get my technique right to pull the 525.

Squat
10x155,175,195,205,225

Good Morning
5 sets x 10 reps x 135

Decline Abs (#10 behind head)
5 sets of 10


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AM Cardio

30 min incline walking


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Saturday Conditioning Class

Agile 8

Wall Squats

Circuit (30 seconds work - 30 seconds rest x 3 cycles)
Renegade Lunge
Vertical Leg Raise
Inverted Row
Ab Wheel
Dips
DB Shoulder Press
Push Ups
Groiners
Duck Walk

Tabata (1 round)
Alternate sets
Squat Thrushers
Sprinter Sit Up

Everyone is making great progress on the depth of their squats.

5/5/5 Power Clean and Bent Row

Power Clean
5x105,120,135

Bent Row
5x150,170 10x195

Arms x lots


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Cardio

Incline Walking
20 min against lite band
20 min no resistance


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5/5/5 Squat

Squat
5x285,330,370

Leg Press
Single Leg x 15 reps ea side x 2
sets
Both Legs x 25 reps x 1 set

Rack Pulls
3 sets

KB Swings
50 reps



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5/5/5 Bench & OHP

Bench
5x215,240,270

OHP
5x125,145,165(PR)

Incline DB Press
5x10x70

1-arm DB Row
5x10x110

Fat Gripz BB Curl
5x10x70

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5/5/5 PC & BR

Power Clean
5x115,125,135

Bent Row
5x150,170, 8x195

Arms Training


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Conditioning

Prowler Suicides
3 lines +50

Prowler Trips
8 trips +90


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5/5/5 Deadlift

Agile 8

Deadlift
5x335,385,435

Olympic Squat
10x155,175,175,195,195

Good Morning
10x135,135,135

Seated Leg Curl
15x120,120

Abs
3 sets


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AM Cardio

MOBILITY
Agile 8

CARDIO
30 min incline walking


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3/3/3 Squat

Squat
3x315,355 5x395 1x455, 1x 465

Leg Press 20x10plates 20x12, 15x14, 11x16, 20x10

RDL 10x225, 10,8,10x245
SLDL 10x135

Abs 3 sets x 20 reps

Cardio

20 min incline walking


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NY Day Conditioning

MOBILITY
Agile 8

CONDITIONING
3 min KB Swings
Tabata-Standing Sprint
Prowler "run lines" x 3 lines
Sled Drag- around the building
Medicine Ball Throw/Sprint - around the building


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