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01-07-2012, 06:02 AM
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#281
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/6/12
KB warmup
Squat 225 x 2 x 5 @ RPE 7.5-8
Press 125 x 2 x 5 @ RPE 8
Block DL 305 x 2 x 5 @ RPE 8-8.5
Pull-up BW 2 x 6
Ab wheel 1 x 15
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01-10-2012, 02:11 PM
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#282
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/10/12
KB WU
Squat 255 X 2 X 5 @ RPE 8, 8.5
Press 135 X 2 X 5 @ RPE 8, 9
DL from blocks 325 X 2 X 5 @ RPE 8, 8.5
Pull-up ladders BW X 3/4/5, 4/5/6
KB walk variations 8 X 50m w/16 and 24 kg KB
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01-11-2012, 04:00 PM
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#283
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/11/12
KB warmup
Squat 255, 260 x 5 @ RPE 8
Press 135, 140 x 5 @ RPE 8.5-9
DL from blocks 335 x 2 x 5 @ RPE 8-8.5
Pull-up ladder BW x 4/5/6/6
Ab wheel 1x 12
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01-13-2012, 02:45 PM
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#284
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/13/12
WU: Foam rolling, hip and shoulder ROM
Squat singles up to 315 x 1 @ RPE 9.5; felt heaiver than it should have been
Press singles up to 175 x 1@ RPE 9.5-10
DL singles up to 415 x 1@ RPE 9
Chin up singles up to BW + 75 x 1
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01-16-2012, 09:09 PM
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#285
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/16/12
De-load this week
KB warmup
Squat 135, 165, 195 X 5
Press 65, 85, 105 X 5
Pull-ups BW X 3 X 6
Ab wheel 1 X 12
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01-18-2012, 01:25 PM
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#286
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/18/12
Treadmill walk yesterday @ 5% incline, 3.6-3.8 mph, HR 130s
WU: DB swings, GS, bag swings, DL
Squat 145, 175, 205 x 5
Bench 95, 125, 155 x 5
Incline bench 2 x 10 superset with DB row 2 x 10/side
Cheat curlz 2 x 12
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01-20-2012, 02:57 PM
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#287
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/20/12
KB warmup
DL 185, 235, 275 x 5
Pendlay rows 135 x 2 x 8
Box squat 135, 165, 195 x 5
Press 95 x 2 x 5
Ab wheel 1 x 12
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01-25-2012, 06:06 AM
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#288
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/25/12
WU: KB RDL, bag swings, GS, swings w/16 & 24 kg bells
Squat 5s: 205 x 5, 235 x 5, 265 x 9 @ RPE 9
Accessory: - Lunges 45, 65, 85 x 10/side
- GHR 2 x 10
- Ab wheel 2 x 12
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01-26-2012, 02:56 PM
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#289
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/26/12
DB warmup, shoulder mobility
Press 5s: 115 x 5, 130 x 5, 145 x 7 @ RPE 10
Paused bench 155 x 3 x 5 @ RPE 8
Neutral grip pull-ups BW x 4/5/6, 5/6/5
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01-29-2012, 12:15 PM
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#290
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Senior Member
Join Date: Aug 2008
Posts: 392
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1/29/12
1/27: Walk 30 min 5-7% at 3.6-3.7 mph, foam rolling and hip/back mobility work
KB warmup
Pause squat 195 x 3 x 5 @ RPE 7.5-8
DL 5s: 285 x 5, 315 x 5, 345 x 7 @ RPE 9.5
SLDL 185 x 2 x 10 @ RPE 8
KTE 2 x 10 @ RPE 8.5
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