Press and Deads

Monday, November 30, 2015

Jumps 3x5
Throws 3x5

5's Week

Press
105 x 5
125 x 5
140 x 16 (I thought this was a PR but when I double checked my PR is 20)

Deadlift
340 x 5
390 x 5
445 x 5 (RX only)

Pull Ups
5 sets of 2 reps

Thanksgiving Squats

Thanksgiving Day
Thursday, November 26, 2015

Squat
Bar x :60,:60,10
105 x 5
145 x 5
195 x 5
245 x 3
295 x 3
340 x 1
385 x 1
435 x 1
485 x 1 (last heavyish squat until the meet on 12/5)

Bench

Wednesday, November 25, 2015

AM
15 Airdyne + 15 Weighted Vest

Bench
245 x 3
280 x 3
315 x 1
315 x 1

Squat Practice

Tuesday, November 24, 2015

AM
15 Airdyne + 15 Weighted Vest

PM
Squat Practice
Bar x 5
105 x 5
145 x 5
195 x 5
245 x 5
295 x 1
345 x 1

Rows
100 x 10
110 x 10
100 x 10

Deads

Monday, November 23, 2015

AM
15 Airdyne + 15 Weighted Vest

PM

Squat Practice
Bar x :60, :60, 5
105 x 5
145 x 3
225 x 3

Deadlift
405 x 3
460 x 3
520 x 3 (RX only)

KB Swings
5 sets of 10

Abs
2 sets of 10

Squat & Bench

Sunday, November 22, 2015

Squat Practice
Bwt x 8
Bar x :60,:60,5
95 x 5
145 x 5
185 x 5
235 x 3
285 x 2

Bench Practice
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
275 x 1,1
325 x 1,1

Squat Practice

Saturday, November 21, 2015

Airdyne x 15 + Vest x 15

Squat Practice
Bwt x 10
Bar x :60.:60,5
95 x 5
145 x 5
195 x 3
245 x 3,2
295 x 1
345 x 1

Squats

Thursday, November 19, 2015

Squats
Bwt x 5
Bar x :60.:60,5,5
95 x 5
135 x 5
185 x 5
235 x 3
285 x 1
335 x 1
385 x 1
435 x 1
465 x 1

Bench

Wednesday, November 18, 2015

AM
15 Airdyne + 15 Vest

PM

Bench
bar x 10
95 x 5
135 x 5
175 x 5
215 x 3
250 x 2
290 x 1
330 x 1
370 x 1

Squat Practice

Tuesday, November 17, 2015

AM
15 minutes Airdyne + 15 minutes weighted vest

PM
Squat Practice
Bwt x 10
Bar x :60,:60,5
105 x 5
135 x 5
185 x 5
225 x 3,1
275 x 1
325 x 1
365 x 1

Squat and Deads

Monday, November 16, 2015

AM
15 Airdyne + 15 Weighted Vest


PM
Squat Practice
Bar x :60,5
95 x 5
135 x 5
185 x 5
235 x 5
285 x 3
335 x 1

Deadlift
135 x 5
195 x 5
255 x 5
315 x 2
375 x 1
435 x 1
495 x 1
555 x 1

KB Swings
4 sets of 10

Squat Practice

Sunday, November 15, 2015
Squat Practice

15 min Airdyne
15 min Weighted Vest

Bar hold x :60,:60
Bar x 5
135 x 5,5
185 x 5
235 x 2
285 x 1
335 x 1

Squat and Bench

Saturday, November 14, 2015
Squat and Bench Practice

Squat
Bwt x 10
Bar Hold X :60, :60
Bar x 10,10
95 x 5
135 x 5,5,5
185 x 5
225 x 2
275 x 1
315 x 1

Bench
Bar x 10
95 x 5
135 x 5
175 x 5
225 x 3
265 x 1
305 x 1,1
345 x 1

Weighted Vest x 1 mile

Squat and Bench

Saturday, November 14, 2015
Squat and Bench Practice

Squat
Bwt x 10
Bar Hold X :60, :60
Bar x 10,10
95 x 5
135 x 5,5,5
185 x 5
225 x 2
275 x 1
315 x 1

Bench
Bar x 10
95 x 5
135 x 5
175 x 5
225 x 3
265 x 1
305 x 1,1
345 x 1

Weighted Vest x 1 mile

Press

Thursday, November 12, 2015

Press
125 x 5
140 x 5
160 x 5 (RX only)

Fat Bar Curls
3 sets of 15

KB 1-arm rows
3 sets of 15

Bench

Wednesday, November 11, 2015

15 min Airdyne
15 min Weighted Vest walk
Bench
205 x 5
240 x 5
270 x 5 (RX only)
Jokers
300 x 1
330 x 1
350 x 1

Dips
3 sets of 15

Assisted Chins
3 sets of 10

Squat and Dead

Sunday, November 8, 2015


Squat
Bar x 10,5
95 x 5
145 x 5
195 x 3
245 x 3
295 x 1
345 x 1
395 x 1
445 x 1
480 x 1

Dead
155 x 5
225 x 5
285 x 3
345 x 3
405 x 1
465 x 1
525 x 1

Tabata and Bench

Tuesday, November 3, 2015

Tabata Class

Wednesday, November 4, 2015

Bench
185 x 5
215 x 4
255 x 3
280 x 2
315 x 1
330 x 1
345 x 1
300 x 8

Squats and Deadlifts

Monday, November 2, 2015

Squat
255 x 5
295 x 4
345 x 3
380 x 2
445 x 1
Didn't do the last 470 set. Not feeling it tonight and the cost/benefit ratio wasn't worth it.

Deads
305 x 5
365 x 4
425 x 3
485 x 2
535 x 1
545 x 1
565 x 1