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Old 01-26-2011, 05:19 PM   #11
Ryne Clos
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My hamstrings are still crushed, but I did some upper-body lifting today

Bench 5 x 6,4,4,4,2 @ 135,185,205,225,240
OH Press 4 x 6,4,4,2 @ 95,125,135,145
Pull-Ups to 10 Reps - took me 4 sets, then did some static holds + slow negatives
1 Arm DB Tri Ext - 3 x 6, 75
Superset 3 x 6 BB Curl + Upright Row, 80
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Old 01-31-2011, 07:43 PM   #12
Ryne Clos
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Hamstrings finally fully recovered...

C&J 2 x 2, 135/155
Clean Pull 2x2 185/195
C&J 3 x 2 175/185/195
Squat x 6, 135; x 4, 225; x 4, 275; x 4, 295; x 3, 305
Bench x 6, 135; x 5, 185; x 4, 205; x 4, 225; x 1, 240
OH Press x 8, 95; x 6, 125; x 4, 135
BB Row 6 x 3, 135/155/165
SLDL 6 x 3, 135/155/165
DB Tri Ext 6 x 3, 55/65/75
BB Curl 6 x 3, 50/60/70
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Old 02-04-2011, 05:19 PM   #13
Ryne Clos
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Ran a mile - only 7:41 - need to do better

2PosClean - 2 x 3, 135, 175, 195
Deadlift - x 4, 195; x 4, 245; x 3, 275; x 2, 295; x 2, 305
Pull-Ups, 4 x 3 + 10 Jumping PlUps with slow negatives
15 GHD Sit-Ups
Push Press - 3 x 4, 135, 155, 175
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Old 02-08-2011, 01:36 PM   #14
Ryne Clos
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C&J - 2 x 2, 135, 175
Clean Pull - 2 x 2, 195, 215
C&J - 2 x 185, 3 Fails x 195, 2 x 195
Bench - 6 x 135, 4 x 185, 4 x 205, 4 x 225, 2 x 245
Squat - 6 x 135, 4 x 225, 4 x 275, 4 x 295, 3 x 305
OH Press - 6 x 95, 4 x 115, 4 x 135
SLDL - 3 x 6, 135,155,175
RDL - 3 x 6, 135,155,175
DB Row - 3 x 6, 50,65,70
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