Squats and Deads

Squats 5x230 4x265, 3x310, 2x345, 1x355,380,405

Pause Squats 2 sets of 5 @ 315

Deads 5x225, 4x245, 3x295, 2x345, 1x395,420,445
2 sets of 3 @ 345

Leg Curls 4 sets of 20 reps

Conditioning

35 min walk w/40# vest

Conditioning

Snowball Flips x 100's (this is one of many of our snowman family).

Merry Christmas!

Bench

Bench
5x165 4x195, 3x225, 2x250 1x265,280,300 15x250

Pull-ups
8

Squats and Deads

Squats
5x235 4x270 3x320 2x350 1x365,390,410

Pause Squats
3x305 (forgot I was supposed to do 5 reps)
7x305

Deads
5x210 4x265 3x315 2x370 1x420,450,465
3x379,370,370

Bar loaded "Larry Style".

Conditioning

30 min incline walking

Conditioning

:15/:45 sprints x 10

Squats and Deads

Just getting some work in to get primed for the next meet cycle which starts 1/7/13 for 3/23/13 meet.

Squat
5/235, 4/270, 3/320, 2/350

Pause Squats
5,5/305

Deads
5/210, 4/265, 3/315, 2/370, 1/420, 3,3,3/370

Single Leg Hack Squat
20,20

Conditioning

30 min incline walking

Prowler x 10 trips

Misc

Face Pulls
Calves
Delts

Agile 8
Simple 6

Intervals

:15:45 treadmill sprints x 10

Lower #2

KB Front Squats
4 sets of 20

KB Stiff Leg DL
3 sets of 20 reps

45 Degree Back Raise
3 sets of 10 reps

Abs
3 sets

AM Cardio

30 min incline walking

Intervals

Intervals
:15/:45 incline sprints x 10

Upper 2

Upper Body #2

5 sets of 15-20:
Arnold Press
Seated Dips
"15" Curls

Pull Ups
5/4/3/2/1/8

Lower #1

Lower #1

Icarian Hack Squat
3 sets of 20 reps

Lying Leg Curl
3 sets of 20 reps

45 Degree Back Raise
2 sets of 10 reps

Time to start getting ready for the West Coast Open set up.


- Posted using BlogPress from my iPad

AM Condioning

Hotel Murano Tacoma -


Stairmaster (see pic) x 56 flights

Upper #1

Doing a month of no barbells on the back or in the hands for recovery.

Upper Body #1

Incline DB Bench
5 sets of 10-20 reps

Pull Ups
5/4/3/2/1, 7,4

Seated Dips
4 sets of 20 reps

Alt DB Curls
3 sets of 15 reps

AM cardio

30 min incline walking

Conditioning Class

Prowler
Hi/low handle 20 yard sprints x 10
Hi handle 40yd sprints x 6

AM Cardio

30 min incline walking

AM Cardio

30 min incline walking

AM Cardio

30 min incline walking

AM Cardio

30 min incline walking

Upper Accessories

6 sets of 15 each:

Trap Bar Shrugs

Lateral Raise

Abs

Squat

Squat
Worked to 455x1 then 410x8,4
Elevated Stiff Leg Deads 4x20
1-Leg Hack Squat 4x20

Tim had a nice 290x2 bench PR!

Mitch hit a 425 squat after missing it on the first attempt - nice comeback!

AM Parisi Warm Up

30 min mobility work.

Conditioning

Train to Maintain:

Prowler

4 trips fast
6 trips heavy

Squat - Bench

Squat 5 sets

Bench 5 sets
(Tim 230x10 PR last night)

Accessories

5 sets ea:
DB Bench
KB Lunge
Chin up / pull down
Leg curls

3 sets ea:
Curls
AB Wheel

Deadlifts

Training done at Fitness for 10 Las Vegas (same place as Monday - used to be a Gold's). I didn't want to train at a chain gym but couldn't find anything else.

Deads
I knew this would be challenging with a bar with no useful knurling and excessive sweating due to the gym being 10-15 degrees warmer than I am used to. Here's how it went.

Warmed up to 405 and the 5th rep slipped out of my hands. Decided to try and do my 5x5 with 405 anyway.

405x4,5,5 these sets were awful and it was all I could do to keep the bar in my finger tips in the last couple of reps.

At this point a couple of guys came over and asked me if I wanted to try some of their Liquid Chalk. They saved the day. Proceeded to do:

405x5

440x5 reps x 5 sets

3 sets ea of:
Compound Row
Incline DB Press
Step Ups

Liquid Chalk is my new best friend!

- Posted using BlogPress from my iPad

Squat and Bench

Training at Fitness for 10 in Las Vegas

Squat 5 sets

Bench 5 sets

Accessories = JS (to be made up the Monday of deload week)

Video to show the Super Whopper I can squat without fancy shoes and a belt. This was the 5th set of 5 with 415.

Conditioning

Prowler
4 trips heavy
6 trips fast

Squat - Press

Squat x 5 sets
Press x 5 sets

5 sets ea:
DB Bench
KB Lunge
Chin/Pull Downs
Leg Curls

3 sets ea:
BB Curls
AB Wheel

Deadlift

Deadlift 5 sets

5 sets ea:
T-bar row
DB Step Up
45 degree back raise

3 sets ea:
Pressdowns
Hanging leg raise

Squat/Bench

Squat x 5 sets
Bench x 5 sets

5 sets ea of
DB Bench
KB Lunge
Chin/Pull Downs
Leg Curls

3 sets ea
BB Curls
AB Wheel

Conditioning

Prowler x 10 trips

Test Dead and Press

Press 1x230(PR)
Dead 1x585

Kevin hit a huge 395 Bench PR tonight.

Randy hit a nice 365 bench PR

Squat / Bench Test

Squat - worked up to 535 and missed it - no idea why it didn't feel heavy - came back and did 525.

Bench - worked up to 375 (5# all time PR).

Conditioning

Prowler x 10 trips

AM Conditioning

Prowler x 10 trips

Run

1 x Selkow Mile


- Posted using BlogPress from my iPad

3/3/3 Press

Press
3x135,150, 8x170(PR)
T-Bar Row
20x70,95,115,115,125
Bench
10x135,180,215, 12x280(PR - beat previous 10 rep PR of 275), 10x185 (finisher of 10 reps of PWO Whopper's max)
Stronger Abs Circuit
Biceps
3 sets of 15's

PM
Buff Whopper hit a PR Bench of 315x11!!!

Prowler

Prowler x 10 trips

AM Conditioning

Trail Run

3/3/3 Deads

3x385,440, 4x495, 5x525 (tied PR)

Tim 1x465 not a PR but a perfect grinder rep fought to the finish!

Squats 5x10

SSB GM 5x10

Stronger Abs Circuit x 1

Neck x 50 reps

AM Conditioning

Trail Run

AM Conditioning

1 x Trail Mile

Conditioning

Prowler x 9 trips

3/3/3 Bench

Ric 5x320

308 class Kevin "Pre-Workout Whopper" Barker 9x320(PR)

AM Run

Trail Run x 1

922

3/3/3 Squat

Squat
3x355,405,455 1x505

Trap Bar Deads
5 sets of 10

Stiff Leg Deads
5 sets of 10

Neck Harness x 50 reps

Abs

Conditioning

Hill Sprints x 10
Selkow Mile x 1

Conditioning

Hill Sprints x 8

Selkow Mile x 1

5/5/5 Press

Press
5x135,140, 10x160(PR)
Tim 160x7(PR)

T-Bar Row
100 total reps

Bench
4 sets of 10 reps + 17x225(tied PR)
Tim 10x225(tied PR)

Stronger Abs Circuit x 1

Biceps
3 sets of 10

Prowler

Prowler x 10 Trips


- Posted using BlogPress from my iPad

5/5/5 Deads

5/5/5 Deads
5x365,415,470

SSB Squat
5x165,205,245,245,245

SSB GM
5x10x135

Stronger Abs Circuit x 1

Neck Harness
25,25x30#

5/5/5 Bench

Bench
5x230,275,305

Press
5 sets of 10

Pull Ups
3 sets

Pull Downs
3 sets of 10

Stronger Abs x 1

Curls
2 sets of 10

Conditioning

Prowler x 10 Trips

5/5/5 Squat

Squat
5x335,380, 6x430

Trap Bar Deficit Deadlift
5 sets of 10

Stiff Leg Deadlift
5 sets of 10

Stronger Abs x 1 circuit

Neck Harness x 50 reps

Buff Barker x 0

Location:SW Elizabeth St,Newport,United States

AM Conditioning

Prowler x 10 trips

Conditioning

Prowler x 10 trips

Deload Press

Press 5x95,125,145
S/S w/ T-Bar Row 5x10

Bench 5x10

Stronger Abs Circuit x 1

Biceps 3x15

Father - Son Conditioning

Gavin and I gave the new Cedar St loop a test run.

Gavin - Downhill Bike Sprints + Uphill bike push / 1 mile ride

Ric - Uphill Sprints + Downhill Walks / 1 mile run

Conditioning

Prowler x 10 trips

Deload Dead

Dead
5x225,275,325

SSB Squat 5 sets of 10 reps
SSB GM 5 set of 10 reps
Stronger AB Circuit x1
Neck Harness x 50 reps

5/3/1 Bench

Bench
5x265,300 5x335(PR)


- Posted using BlogPress from my iPad

5/3/1 Squat

Squats
5x375, 3x425, 1x475, 1x525
Kevin 4x465(PR)

Today's Template = Squat and leave.

Thanks for taking those cinder blocks for me Kevin, I've been wanting to get rid of those.

Conditioning

Prowler suicides x 4

Selkow Mile

3/3/3 Deads and Press

Deadlift
3x380,435,435, 8x490, 6x380

Press
3x135,155, 4x180(PR)

Squat
3x375,425, 4x475(PR)
Kevin 2x465(PR)

Selkow Mile x 1
Hill Sprints x6

3/3/3 Bench

Full Body Phase 4

SSB Squat (this was a bad idea)
3x375, 2x425(PR) (we won't talk about the disaster that was supposed to be my third rep)

Bench 3x245,280, 5x315, 3x280, 12x245

SSB GM 3 sets of 10 reps

Lots of pull ups and pull downs

Prowler x 6 Ric
Prowler x 8 Tim

3/3/3 Squat

Full Body 5/3/1 Phase 4
Squat 3x350,400 6x450(PR)
Kevin 4x440(PR)
Tim 7x350(PR)
Chins 3 sets
Pull Downs 3 sets
Power Clean 5 sets of 5
Hip Flexor Stretch x 3
Low Incline DB Press 3 sets of 10 reps
Chins 3 sets
Pull Downs 3 sets

CONDITIONING

Prowler x 6 trips

Hill Sprints x 6

Selkow Mile x 1

DELOAD Press

Press 5x75,95,115

DB Incline Press
3 sets of 10 reps

Pull ups / Pull downs
3 sets each

Prowler x 6 Trips

Deload Deads

Deads
10x135 5x225,315,365

Mitch hit a 385 squat PR, unfortunately his missed his DL PR attempt of 500.

SSB GM 3 sets of 10 reps

Stronger Abs Circuit x 2

Selkow Mile x 1
Hill Sprits x 5
Ran with Larry "the gazelle" Kramer

DELOAD Bench

Deload Bench
5x135,185,225

Dips 3x5

Pull Downs 3x10

Prowler x 6 trips

Deload Squat

Squat 5x135,225,275

Leg Press 3 sets of 20 reps

Stronger Abs Circuit x 1

Selkow Mile x 1

Hill Sprints x 5


- Posted using BlogPress from my iPad

Conditioning

Selkow Mile x 1

Hill Sprints x 10

Accessories

3 sets each
T-Bar Row
Incline BB Press
Rope Pressdown
BB Curl

Wendler Abs x 2
Wendler Shoulders x 2

5/5/5 Dead and Press

5/3/1 Full Body Phase 4

Squat
3x375,425 1x475

Press
5x135,145 8x165(PR)

Deadlift
5x355,405 8x460

5/5/5 Bench

5/3/1 Full Body Phase 4 Squat 3x375,425 1x475 Box Jumps 3 sets of 5 Pull Ups 3 sets of 3 5/5/5 Bench (w/downsets) 5x230,265,300,265, 17x225(tied PR) Pull Ups 3 sets of 3 SSB Good Morning 10,10,10 x 135

5/5/5 Squats & Power Clean

5/3/1 Full Body Phase 4
(aka optional insanity)

Squats
5x325,375, 8x425(PR)
Kevin 445x2(PR)
3x5 pull ups + 3x5 box jumps between sets

Power Clean
Haven't done the in a long time so they were done light and didn't go for extra reps - we did do down sets.
5x105,120,140,135,135

Low Incline DB Press
15x80, 12x90, 15x100
3x5 pull ups between sets

Selkow Mile x 1


- Posted using BlogPress from my iPad

Conditioning

Prowler x 8 trips

1 x Awesome Mile

Amy Wattles Visit

Accessories

T-Bar Row to Chest 5x12

2-Board Narrow Grip Bench 5x12

Pressdowns 3x20

Barbell Curls 3x12

JW Shoulder Complex x 2
JW AB Complex x 1


- Posted using BlogPress from my iPad

5/3/1 Deads and Press and PR's and VIP's

5/3/1 Full Body Phase 3
Had to change the order a bit today:
Deads
5x365 (mis-read my sheet) 5x405 (s/b 389 but Tim made me do 405), 3x430,
1x480,525,575
Tim 1x485 (ALL TIME PR)
Strict Press
5x135, 3x145, 7x165(PR), 1x190, 1x215 (ALL TIME PR)
Squat
3x365, 405
-------
VIP's in the House!
Dave and Amy Wattles stopped by
Dave and Jen talked Precision Nutrition
Ric and Amy did the following:
Rolling Thunder worked to 130
Double Overhand Deadlift worked to 365(Amy) 415(Ric)
It was great having Dave and Amy in the gym and we are excited to get to Boise to check out their new facility.
- Posted using BlogPress from my iPad

5/3/1 Bench

5/3/1 Full Body Phase 3

Bench
5x265, 3x300, 4x335(PR) 1x370(PR)

SSB Squats
3x365, 3x405

Selkow Mile


- Posted using BlogPress from my iPad

5/3/1 Squat

Full Body Phase Three - 5/3/1 Week

Squat 5x360, 3x405, 1x455, 1x495
Tim 425x1 (PR) nice comeback after missing it the first time!

Low Incline DB Press
10x75,80,90

1-arm DB Row
10x100,120,150

Conditioning: (Tim, Larry, Ric)
1.5 mile trail run

Deload Conditioning

Selkow Mile
5x70 yards hill sprints @ 70%


- Posted using BlogPress from my iPad

Deload Squats

Trap Bar DL 5x200,250,295 Seath Leg Press 3 sets of 20 reps Leg Curls 2 sets of 15 reps 1 set of 10 reps

Deload Conditioning

15 min incline walking

Deload Bench

Bench
5x135,185,225

Hammer Incline
3 sets of 10

DB Row
3 sets of 10

Deload Deads / Press

Trap Bar DL
5x135,185,235,285

Press
5x75,85,105

45 Degree Back Raise / Dips
3 sets of 5 reps each

Pull Ups
3,3,3


- Posted using BlogPress from my iPad

5/5/5 Squats

Squats 5x315,365 13x405(PR)

5/5/5 Bench

5/3/1 Full Body Phase 3

SSB Squat
3x365,405 1x455(PR) that was the hardest squat rep that I ever completed!

Bench
5x230,275,300

Chins 4,4,4
Pull Downs 3x10

5/3/1 AB Circuit x 2 rounds

5/5/5 DL & Press

5/5/5 for me and 3/3/3 for everyone else.

Squat
3x365,405, 1x455

Press
3x135,135,145
Push Press 1x185, 1x225(PR)

Tim 155x9 Press (PR)
Kevin 245x1 Push Press (tied his high school PR)

Deadlift
5x340,380, 15x430(PR) 1x500

3/3/3 Squat & Bench

5/3/1 Full Body Phase 3
Fusion Fitness Bend

Squat
3x335,385, 7x435(PR) 1x480,530

Bench
3x245,280, 8x315(PR)

DB Row
15x105, 20x150

Had to split the 3-day full body into 2 days this week due to vacation.

3/3/3 Press & Deads

5/3/1 Full Body - Phase 3
Fusion Fitness Bend

Squat
3x365,405, 1x455

Press
3x135,145,155

Deads
3x355,405 10x455

Conditioning

Prowler + 100 x 10

Misc

Agile 8
Simple 6

Wendler Shoulder Complex + External Rotation x 3 sets

Bicep 15's x 3 sets

Rope Pressdowns x 3 sets

Rope Neutral Grip Facepulls x 3 sets

5/3/1 Ab Circuit x 1


- Posted using BlogPress from my iPad

5/3/1 Squats

Squats
5x350, 3x405, 1x445,480,525

DB Bench
10x100,100 8x120

DB Rows
10x100,120 15x150, 20x120


- Posted using BlogPress from my iPad

5/3/1 Bench

SSB Squat
3x315,345,405

Bench
5x260, 3x295, 4x330(PR)
Tim 5x275 (HUGE 3-rep PR)
Randy 1x355

Pull Ups/Downs 3x3 / 3x10


- Posted using BlogPress from my iPad

The Hills are Alive

Selkow Mile x 1
Hill Sprints x 70yds x 10




- Posted using BlogPress from my iPad

5/3/1 Press & Deads

Squats
3x315,355,405

Press
5x135, 3x145, 1x160
Tim 165x6(PR)

Push Press
1x185, 1x215(PR)
Kevin Clean and Press 1x215(PR)

Deadlift
1x500, 3x475, 5x405, 1x545

Conditioning Class

Jump Rope / Dbl KB Swing / Dbl KB High Pull Intervals x 8

Prowler + 50 x 6 ladies
Prowler + 50 + 53lb KB in nose x 6 for men

5/5/5 Press/Deadlift

Squats
3x315,355,405

Press
3x115,135, 9x160(PR) Did the first two sets for 3 instead of 5 by mistake so I went for a Rep PR on the last set.

Deads
5x325,375,425

Abs
Wheel 3,3,3

5/5/5 Squat

Squat
5x315,355,405
DB Bench
10x90,110 6x120
DB Row
10x100,120,150

5/5/5 Bench

SSB Squats
3x315,355,405

Bench
5x225,260,295

Selkow Mile


- Posted using BlogPress from my iPad

Conditioning + Misc

Prowler +90 x 6 trips

Robertson Shoulder Pre-Hab

DB Curls 3x15
Rope Pressdowns 3x20
Neutral Grip Face Pulls 3x20
Shoulder Raise 21's 2x21

3/3/3 Squat

Squat 3x330,375, 7x420(PR) Tim 3x370(PR) DB Bench 3x10 Chest Supported Row 3x10 Tabata x 4 Rounds (had to substitute teach the class). It's been awhile and the regular attendees have made a TON of progress!!!

3/3/3 Bench

SSB Squats 3x305,355,405 Bench 3x245,280, 4x315, 1x335 Chins x 3,3,3,3 Selkow Mile

3/3/3 OHP/DL

Squat
3x305,350,400

Press
5x135, 3x135, 8x150

Deads
3x355,405, 10x450, 1x505,555

Prowler + 90 x 10 trips

Deload Week

Agile 8
Simple 6
Robertson Shoulders


- Posted using BlogPress from my iPad

Conditioning Class

Men Prowler +90 x 10
Women Protocol +50 x10


- Posted using BlogPress from my iPad

Misc

Robertson's Shoulders

Back Raise 3x10
DB Bench 2x10
DB Row 2x10
Face Pulls 2x20
5/3/1 AB Circuit x 1

Agile 8

5/3/1 Deep Knee Bend PR's

Squats
Ric 5x345, 3x390, 6x435(PR), 1x475, 2x525(PR)
Tim 8x330(PR), 1x420(PR)
Kevin 3x435(PR)

Prowler +90 x 10 trips

5/3/1 Bench

SSB Squats
3x300,345,395 (yes Kevin, I loaded 395!)

Bench
5x255, 3x290, 1x325, 1xlapse in judgment, 6x325(PR)
Tim 4x270(PR)

Did some:
Face Pulls
Pull Downs
Alt Curls
Seated Dips

AM Mobility

Robertson Upper Body Warm Up


- Posted using BlogPress from my iPad

5/3/1 Deadlifts & Overhead Press

Squat 3x300,345,390 Press 5x135. 3x140, 5x155 Tim 8x155(PR) 1x185(PR) Deadlifts 5x365, 3x415, 12x465(PR) 1x535 Kevin 2x500(PR) Tim 1x465 (tied gym PR) Abs x some

Truck Loading

Thanks to Tim, Kevin, and Mark for loading the back of the gym into Tim's truck for the trip to the Emerald Cup tomorrow!

5/5/5 Bench

SSB Squat
3x300,345,390

Bench
5x225,255,290

Arms were killing me so I stopped there.


- Posted using BlogPress from my iPad

5/5/5 Squat & Dead

Squat
5x300,345,390

Dead
5x320,365,415

Prowler + 90 x 10 trips

Conditioning Class

Prowler + 90 x 8 trips

Hill Sprints x 8

(the class did 8, I only did 3)

3/3/3 Squat

Squat
3x320,365,410

DB Bench
15x80, 10x100,100

DB Row
20x100, 10x150,150

Location:SE 25th St,Newport,United States

3/3/3 Bench

SSB Squats
3x300,345,390

Bench
3x240,275, 7x315(PR)

Some of each:
Chins
Pulldowns
Seated Dip
Alt Curls

Prowler

Prowler + 90 x 8

3/3/3 Press / Deads

5/3/1 Full Body Phase 2
Squat
3x320,345,390
Press
3x115,130 5x145
Tim 145x10 PR
Dead
3x365,405, 7x440
Abs
5/3/1 AB circuit x 2

Conditioning Class

Hill Sprints x 8

Selkow Mile

Prowler + 90 x 6 Trips


- Posted using BlogPress from my iPad

Deload Squat & Conditioning

Prowler + 90 x 6 trips

Squat 5x185,225,275

Post-Meet Deload Bench + Hills

Squat 5x185,225,275

Bench 5x135,185,225

Pull Downs 3x15

BIG Hill x 6 (see pic)

Prowler + 90 x 6 Trips

Squat
Press
Deadlift
Abs

Some of each with very little weight.

Location:Conditioning and post meet Deload

Meet Week Bench/Squats

Squats & Bench 5xbar,135,185,225

Chest supported row 2x10


- Posted using BlogPress from my iPad

Meet Week Squat and Pull

Deadlift
3 sets of 5 x 225

Squat
3 sets of 5 x 225

Incline DB Bench
3 sets of 10 x 55

Misc

SSB Good Mornings
5x10

ABS - Some


- Posted using BlogPress from my iPad

5/3/1 Squats

Squat
5x350, 3x400, 1x445, 1x485 (opener)
Tim 415x1 (PR)!!!!!

DB Bench + Chest Supported Row 3 sets of 10 each

5/3/1 Bench

SSB Squat
5x185,225,275

Bench
5x260, 3x295, 3x330(PR)

Pull Downs
3 sets of 15 reps


- Posted using BlogPress from my iPad

5/3/1 Deadlift & Press

Squat
5x185,225,275
OH Press
5x125, 3x145, 1x160
Deads
5x375, 3x425, 1x475, 1x525 (conservative opener)
Tim had an awesome 455 pull. It was the slowest most grueling dead I have ever seen but he didn't hitch it and had the "guts" to grind it out and lock it. Way to stick with it.

Jen had a PR bench this morning also but I'll let her post the details.

Conditioning Sucks (mine anyway)

Had the class do 10 trips of Prowler in as long as it took.

Mine = 10 trips x Prowler + 90 with 2 minute rest between most sprints. Before I was in the Barker weight class I could do these with 1 minute rest periods.


- Posted using BlogPress from my iPad

Accessories

SSB GM
10x95,115,135,135,135

5/3/1 v.2 AB Circuit x 3

Jump Rope x 200

5/5/5 Squats

Squat 5x305,350,405 1x455, 3x485 (PR) (Opener for the meet x 3 reps) Tim 340x7 PR DB Bench 3 sets of 10 x 85 Chest Supported Row 3 sets

5/5/5 Bench

SSB Squat
5x185,225,275

Bench
5x225,260, 9x295(PR)
Tim 6x260(PR)

Pull Ups
5,5,5

- Posted using BlogPress from my iPad

5/5/5 Deads & OHP

Trap Bar Deadlift
10x185,230, 5x275

OHP (3/3/3 - accidentally used 5/5/5 numbers last week)
3x125,140,160

Deadlift
5x325,375,425

Conditioning Class

Conditioning x 1 hour

Accessories

SSB GM
5x10

5/3/1 AB Circuit x 2

BB Curls
3x10

Seated Dips
3x20

Jump Rope x 200

3/3/3 Squat

Squat
3x330,375,420, 1x475,525 Very happy with squats tonight! Haven't squatted in 3 weeks due to a nerve injury and hit a PR with knee sleeves (no wraps).
Tim 360x3 (PR)
Kevin 410x5(PR) + hit 5th notch on belt (skinny Kevin PR)

DB Bench
15,15,15x100

T-Bar Row
3 sets of 15 reps


- Posted using BlogPress from my iPad

3/3/3 Bench

Trap Bar DL
5x185,230,275

Bench
5x245, 3x280,315, 1x350(w/press call)
Tim 3x270(PR)

Pull Ups / Pull Downs
3 sets each

3/3/3 Deadlift / OHP

Trap Bar DL
5x185,230,275

Deadlift
3x350,405,455 1x505,575

OHP
3x135,135,150

Conditioning Class

Circuit:
KB, jump rope, box jumps, Prowler, Sled, Farmers Walk

Selkow Mile


- Posted using BlogPress from my iPad

Deload Not Squats

Still no squats so:

Trap Bar Deadlift
10x185,235

SSB GM
10x135,135

5/3/1 AB Circuit x 2

Tim is currently on the hamster wheel, I am not as I pushed the Prowler last night :).

Prowler

Prowler+90 x 10 trips




- Posted using BlogPress from my iPad

Deloadish Bench

Trap Bar Deads
5x185,230,275

Bench
3x235,255,290 5x325(PR)

DB Row
10x100,150

Dips
10,10


- Posted using BlogPress from my iPad

Deload Deadlift

Trap Bar Deads
5x185,235,285

Deads
5x195,245,295

DB Bench
5x80,90,100

Curls
10x90 5x100

Conditioning

Selkow Mile
10x70 yard hill sprint

4x4min Tabata Rounds

Location:Hatfield Marine Science Center,Newport,United States

5/3/1 Trap Bar Deadlift

Trap Bar Deads
5x345, 3x390, 1x435
1x500,545,580 (PR)

5/3/1 Bench

Trap Bar Deads
10x185,230, 5x275

Bench
5x255, 3x290, 1x320,340, 365(PR)

Incline Bench
10x135,155,175

5/3/1 Deadlift

Trap Bar Deadlift
10x185,230,275

Deadlift
5x365, 3x415, 1x465,510,555

Misc

Agile 8
Selkow Mile

3 sets each
Cleans
Pull Ups
Dips


- Posted using BlogPress from my iPad

5/5/5 Squat & OHP

Squat
5x300,345,390

OHP
Nope, shoulder pain

Deficit Trap Bar Deadlift
10x150,240,340,440, 1x470
Kevin 1x470(PR)


- Posted using BlogPress from my iPad

5/5/5 Bench

SSB Squat
10x185.230,275

Bench
5x225,255,290

Chest Supported Row
5 sets

5/5/5 Deadlift

Squats
10x185,230,275

Deads
5x320,365,415

Prowler

Prowler+90 x 6 x Kevin,Alfredo and Ric

Kevin Prowler flu then coma x 1

Ric & Alfredo
Kettlebell Circuits x 3

3/3/3 Squat

Squat
3x320,365 5x410, 1x455, 1x505

OHP
3x135,135,145

Pull Ups 4,4,4,6,4
Pull Downs 5 sets of 10

5/3/1 AB Circuit x 2

Location:SW Coast Hwy,Newport,United States

3/3/3 Bench

SSB Squat
10x185,230,275

Bench
3x245,280, 6x315(PR)

DB Row
10x100, 20x150(PR)

Dips
11,15

Prowler

Agile 8

5/3/1 Stretches

Prowler + 90 x 10 trips

Test

Test

3/3/3 Deadlifts

Squats 

10x185,230,275

Deads

3x345, 3x405, 3x455, 1x510

DB Bench

10x85, 10x90, 15x100

Curls

3 sets

- Posted using BlogPress from my iPad

3/3/3 Deadlift

Squat
10x185,230,275

Deads
3x340,405,440 1x510

DB Bench
10x85, 10x90, 15x100

Curls
3 sets

Hill Sprints

Agile 8

Hill Sprints 10x70 yards x awesome head wind

5/3/1 Squats

Squats 

5x340, 3x390, 1x435,455,495

Performed the worst spot ever on Buff Taquitos final set of squats.  I'll let him embellish - I mean tell - the story.  I deserve whatever lies he tells.

Press

5x135, 3x140, 9x155(PR)

Pull Ups 5 sets of 4 reps

Pull Downs 3 sets of 10 reps 

5/3/1 AB Circuit x 2

Tabata Intervals 4 x 4 min ea

5/3/1 Deadlifts

Squats 

10x195,230,275

Deads

5x365, 3x415, 2x465

DB Bench

15x80,80, 12x80

BB Curl 

10x90,90,90

5/5/5 OHP

SSB GM
15x95 11,10x135

5/3/1 AB Circuit x 2

OHP
5x105,120 13x135(PR)

Seated Dip
3x20x200

BB Curl
20x70, 10,10x90

Chins
3,4,3


- Posted using BlogPress from my iPad

5/5/5 Squat

Squat
5x325,375 6x425 (PR) 1x475

Deadlift
10x225,250,300,300,300




- Posted using BlogPress from my iPad

5/5/5 Bench

Bench
5x215/250/285

Incline Bench
10x135/150 10,9,7x185

Rows
10x100, 10x150, 20x120

Chins
3,3


- Posted using BlogPress from my iPad

5/5/5 Deadlift

Deads
5x335,380,425
Tim 380x10 PR

SSB Squat
10x150,185,220,220,220

5/3/1 AB Circuit x 2

Saturday Heavy Conditioning Class

1/2 mile run to hill
10x70 yard hill sprints
1/2 mile run back
All of the above done in driving rain

40 yard Prowler Sprints x 10

Had a great group from the Newport Wrestling Team join us today. None made it through the 10 Prowler sprints but everyone made a valiant effort. We also added 4 names to the Wall of Flu.


- Posted using BlogPress from my iPad

3/3/3 Overhead Press

SSB Good Morning
3 sets of 15x135

OHP
3x110,125 12x140(PR)

Listening to people talk about the weather drama x 45 minutes

DB Bench Press
10x55,65,80,80,80

Face Pulls
3x20

Pull Aparts
3x20

Dips
3x10-20

Bicep 15's
3x15


- Posted using BlogPress from my iPad

3/3/3 Squat

Squat
3x350,400 1x455 (bad set up) 3x455

Deadlift
10x200,250,300,300,300

5/3/1 2nd Edition Ab Circuit x 1


- Posted using BlogPress from my iPad

3/3/3 Bench

Bench
3x235,265 7x300(PR)

Incline BB Bench
10x120,150,180,180,180

Chest Supported Row
5x10

Chins
10 total

3/3/0 Deads

1/2 the session done AM and the second 1/2 PM

Deads - Just Sucked
3x385,440 0x495
Started over at 225
1x225,315,405,465 0x500

SSB Squats
8x225,265 6x300

Back Raise
3x15

Leg Curl
20,20,15

AB Wheel
12,15,15

Conditioning

Foam Roll Box Jumps 5x30" 3x36" Prowler + 90 x 10 trips (1:00 rest between trips)

Deload Press

Deload Overhead Press 5x95,95,105 Incline Barbell Press 5x95,125,150 Bands: Pullaparts, Face Pull, Pressdowns: 2 sets of 25 each Hanging Leg Raise 5,5

Deload Squats

Squat 5x185,225,275 3x315,340,385 2x455 SSB Good Morning 5x`135,185,185

AM Conditioning - Hill Sprints

Tabata Hill Sprints x 1 round

Deload Deadlifts

DELOAD WEEK Deads 5x135,225,275,315,365 17x405(PR) SSB Squat 5x135,195,225

5/3/1 Deadlift

Deads
5x390, 3x430 (misload-should have been 440), 10x500(PR) previous PR for 500 was 6 reps from June 2009, been chasing 10x500 for a long time.

Tim 1x465 (gym PR for him)

SSB Squats
5x245,285,320

Lying Leg Curls
20,15,15

45 Degree Back Raise
15,10,10

AB Wheel
10,10,10

Hill Sprints
8x70 yards


- Posted using BlogPress from my iPad