[Frank Needham]

Monday 3/19/07:
Squats
W - R - S
130 - 10 - 1
150 - 5 - 1
170 - 3 - 1
190 - 2 - 1
210 – 5 – 3

Bench
W - R - S
40 - 10 - 1
120 - 5 - 1
140 - 3 - 1
160 - 2 - 1
180 - 5 - 3

Deads
W - R - S
105 - 5 - 2
140 - 5 - 1
170 - 3 - 1
200 - 2 - 1
230 - 5 - 1

Weds 3/21/07:
Squats
W - R - S
130 - 10 - 1
150 - 5 - 1
170 - 3 - 1
190 - 2 - 1
210 – 5 – 3

Military Press
W - R - S
40 - 5 - 2
85 - 5 - 1
95 - 3 - 1
110 - 2 - 1
125 - 5 - 3

Power Clean
W - R - S
40 - 5 - 2
100 - 5 - 1
110 - 3 - 1
120 - 2 - 1
130 - 5 - 3

Friday 3/23/07:
Squats
W - R - S
130 - 10 - 1
170 - 8 - 1
190 - 8 - 1
210 – 8 – 1

Bench
W - R - S
130 - 10 - 1
160 - 10 - 1
180 - 5 - 1

Deads
W - R - S
130 - 10 - 1
175 - 10 - 1
230 - 5 - 1

Week 11
Started IF one week ago today. Its not been a real good week for working out all around. Still can’t get rid of this cold and am not sleeping well either. The cold is going away though. Due to the cold and starting IF I shortened up the Friday workout. Still going a bit light due to coming off a 2 week deload period. I’m not going to push it real hard for the next few weeks to allow an adjustment period for doing IF. Workouts ran about 30' on average.