Push

Phase 2 - Week 1

Chins
8,8,8,7

Pulldowns
1 set of 15 reps

DB Rows
10x100, 10x150,150

Trap Bar Shrugs
20x225,225

EZ Curls
2 sets of 20 reps

Ab Circuit x 1

Bench

Phase 2 - Week 1

Bench
5x170, 4x200, 3x235, 2x255, 1x270,285,300 16x240(PR)
Barker 270x17

Incline Bench
10x135,135,185,165,165

Fly
20 reps

Push Downs
2 sets of 20 reps

Conditioning

30 min incline walking w/40# vest


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Squats and Deads

Phase 2 - Week 1
Squat
5x240, 4x280, 3x325, 2x360, 1x375,395,420
Pause Squats
3x315,315,315
Deads
5x225, 4x270, 3x325, 2x375, 1x430,455,475 3x350,350
Leg Curls
2 set of 20 reps

Kevin kindly pointed out that I used the wrong numbers for squats this week so I will be making it up next week.

Conditioning

30 min incline walking w/#40 vest

Conditioning

30 min incline walking #40 vest


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Conditioning

30 min incline walk #40 vest


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Conditioning

1 mile walk #40 vest


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Conditioning

Prowler x 10 trips

Pull

Chins 6,6,7,5,4

Pulldowns 20x135

Trap Bar Shrugs 150 for 4 sets of 20

EZ Bar Curls 4 sets of 20

Wendler Shoulder Complex x 1


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Conditioning

30 min incline walking #40 vest


- Posted using BlogPress from my iPad

Bench

Bench
5x160, 4x185, 3x215, 2x240, 1x255,270,285 15x240(PR)

Incline Bench
10x155,175 8x185, 10x165, 3x225

Fly 1 set of 20
Pullover 1 set of 20

Pressdowns 4 sets of 20

Wendler Ab Circuit x 1


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Squat/Deads

Squat
5x230, 4x265, 3x310, 2x345, 1x365,405,410

Pause Squat
5,5 x 320

Deadlift
5x245, 4x295, 3x345, 2x395, 1x420,435,445
3x370,370,370

Leg Curls
4 sets of 20

Conditioning

30 min incline walking w/#40 vest


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Conditioning

30 min incline walk w/#40 vest


- Posted using BlogPress from my iPad

Conditionig

30 min walk w/#40 vest

Pull + Misc

Make up stuff from the last two days + today's training

Pulldowns 5x20

Dumbbell Rows
10x80, 10x90, 20x100

Trap Bar Shrugs
4 sets of 20 x 100

Barbell Curls 4x20

Leg Curls 4x20

Push Downs 2x20

2nd 1/2 of Ab Circuit

Push

Bench
5x160, 4x185, 3x215, 2x240, 1x250,265,280
225x17
5/3/1 Ab Circuit
Incline Press
10x135,155,175,185,205 5x225
Flys x 20
Pullovers x 20
Push Downs
3 sets of 20
Out if time

Conditioning

30 min incline walking #40 vest


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Deads

Deads (didn't finish last night so had to start over)
Sets up to 2x345 the same as last night
1x395,420,435
3x345,345 345

Squat-Deads

Squat
5x230, 4x265, 3x315, 2x345, 1x355,380,405

Pause Squats
5x300,300

Deads
5x225, 4x265, 3x315, 2x345,
ran out of time

TMS Conditioning Class

Kettlebell Ladders
(Almost had to create a poster for the Kettlebell flu).

Conditioning

20 min incline walking w/40# vest