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


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5/5/5 Squat

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

Deadlift
10x225,250,300,300,300




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5/5/5 Bench

Bench
5x215/250/285

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

Rows
10x100, 10x150, 20x120

Chins
3,3


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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.


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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


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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


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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


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