Legs

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Chest & Triceps

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Back & Biceps

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Coaching - Conditioning

Worked with Andy on Squat, Bench, an Deadlift technique and he got PR's on all three.

2 rounds of barbell complexes

Awesome Mile x 1


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Misc Day

Too lazy to type all this out. I also did the Awesome Mile. I didn't do all the sets or the Tricep Pressdowns since my triceps were already cramping. All of this was done in a circuit fashion except the DB Tri Ext.



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Deload Bench / Press

Bench
5x135,185,205, 10x225

Press
5x80,105,115

DB Row
10x80,80

Pull Ups
15 total between sets

Neck
Lateral 3 sets of 10

Awesome Mile x 1
Let Kevin set the pace for the mile and he ran it faster than I usually do.

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Conditioning

Prowler x 10 Trips

Awesome Mile x 1


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Deload Deadlift

Dead
Worked to 5 sets of 1 rep at 405

Trap Bar Deadlift
10x155,205,245,295,345

Abs
4 sets

Awesome Mile x 1

Prowler x 8 trips




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Awesome Mile

Awesome Mile x 1


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Saturday Conditioning

Conditioning:

Kettlebells
Prowler
Sled Drags


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Awesome Mile

Awesome Mile x 1


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Words to Train By

What I want everyone to do, from this day forward is to make the press, bench, squat, clean and deadlift main lifts. What you do afterward is going to be a gametime decision. If you feel awesome, go for it. If not, do nothing or limited work. But what truly matters is that you have a GREAT workout on the main lifts. After that, just have a good workout. Jim Wendler



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5/3/1 Bench & Press

Bench
5x250, 3x285, 1x315

Press
5x140, 3x160, 1x180

1 x Awesome Mile


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5/3/1 Power Clean / Dead / Squat

Power Clean
5x135, 3x155, 1x175, 1x190

Deadlift
5x335, 3x395, 1x420, 1x455, 1x495

Squat
5x335, 3x395, 1x420, 1x455




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Lower Accessories

45 degree Back Raise
15xbwt, 10,10x25,

Hanging Ab Raise (knees up-pull up bar)
10,15,15

Good Morning w/safety squat bar
10xbar, 10,10,10x95

Leg Press
15,15,15

Awesome Mile x 1

Traps and Arms

Barbell Curls
15x60,70,80 10x115

Dips
3x10

Trap Bar Shrugs
20x155, 15x245,335,335 10,10x385

Face Pulls
25,25,25,25

Rope Pressdowns
25,25,25,25

DB Curls
15,10,10

15 min incline walking - to kill time while Jen did her cardio.

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Conditioning

Sprints
:20 sprint :40 walk x 10

Awesome Mile

Playground Pull Ups
4 sets of 3

Sprints (part 2)
:20 sprint :40 walk x 10




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5/5/5 Bench

Bench
5x225,250,285

DB Incline
10x70,70,80

Overhead Press
10x135 10x160

DB Row
10x100,120,136

Awesome Mile x 1

25 min incline walking


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Arms

LAME Hotel Gym
Biceps and Triceps x some reps and sets

Awesome Mile x 1


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5/5/5 Squat

Independence Gym - Tempe AZ

Squat
5x315,345 1,2,3x405
Great gym except they didn't have any bars w/knurling in the middle for squats. Hence my multiple sets - I kept feeling like the bar was going to slide off my back. All sets done no wraps or belt in running shoes. Not because I advocate that but because I was too cheap to pay the airline for an extra bag to carry all my lifting stuff.

Leg Press
15,15,15,15

Lying Leg Curl
15,15,15,15

Decline Abs (#10 behind head)
15,15,15

Awesome Mile x 1

25 min incline walking to make up for not being awesome yesterday.

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5/5/5 Overhead Press

Hotel Gym

DB OHP
5x10

DB Curls
5x10-15

DB Triceps
5x10-15

DB Hang Clean
5x10-15

Time to go catch our flight - Awesome Mile tonight


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5/5/5 Deadlift

Deadlift
5x325,350,405

Good Morning
12x95, 12,12,12,12x115

Hanging Ab Raise
5x10

Awesome Mile x 1


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Saturday Conditioning

Conditioning Circuit

Prowler x 10 trips

Awesome Mile x 1


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3/3/3 Bench - PR's

Bench
3x235,265, 5x300(PR) 2x325(PR), 3x315(tied 1+yr old PR)

DB Row
3x10x100

Fat Tricep Pressdown
3x15

Awesome Mile x 1

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Awesome Mile

1 x Awesome Mile

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Tim's Pr's This Week

Military press-170X1
Squat-345X(one ugly 1)


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3/3/3 Overhead Press

OHP
3x130,150,170 1x190 1x212(PR)

Dips
3x15

Biceps
3x15

Chins
10 sets x 3 reps

Face Pulls
3x20

Prowler
10 trips

Crew of 6 started on the Prowler, 3 finished 10 trips (Alfredo, Mark, Ric).

Not-as-Awesome Mile x 1(this wasn't as fun after the Prowler)


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