[bloodangel90]

4 Jan 08

Warm-up 4 mile walk

Squat
Overhead Squat with bar for 8 reps(getting easier)
135x10
185x6
205x3
225x2
245x1
275x5,5,5,6,6

Front Squats
170x4
185x4
190x2 the plan was to take the progression to 210lb but I felt a nasty pinch in my left glute on the second rep and decided to stop before I injured myself. Lighter weight fine so thought id do a little volume.

95x12,12,12

Some unilateral work 4x15 reps each leg step-downs

Decline sit-ups 3x20 +10lb

[bloodangel90]

7 Jan 08

13 mins treadmill

Deadlift
barx10
135x4
225x4
245x2
275x1

315x5,5,5,5,5 Just accomplished my short term dead goal (315 5x5)

Pull-ups 5,5,6,5,4,5,4,4,4,4
think I blew my wad on deads just didnt have the energy for anything over 6 reps

BoR
140x10,10
145x10,10

RDL
200x10,10,10,10

Shrug
265x10,10,10
Snatch grip Shrug
145x14,15

Face Pulls

[bloodangel90]

10 Jan 08

12 mins treadmill

BP
barx12
135x5
185x4
205x1
225+pausex5,5,5,5,5

OHP
barx6
135x2
140x2
145x2
150x2
155x2

Push Press
170x3
175x3
180x3
185x3
190x2.5 couldnt quiet lock it out on the 3rd

OHP burnout set
120x6

Skull Crushers
75x10,10,10,10

Cuban Press 3x15
Bent over lat raise 3x12


I'm sure the addition of PP to this workout is over training but I'm digging having that much weight over my head.

[bloodangel90]

11 Jan 08

12 mins treadmill

Squat
overhead squat with bar for warm upx10
135x8
185x4
225x2
245x2
260x1
280x5,5,5,5,6

Front Squat
170x4
185x4
190x4
195x4
200x2

Unilateral step downs 4x15 increases hight from last week

Decline sit-ups +10 lbs 25,22,20

[bloodangel90]

15 Jan 08

4-5 mile hike in the hills+50 lb vest

abs-decline sits+leg raises


missed dead day on monday but got in some quality time playing with my daughters

[bloodangel90]

16 Jan 08

15 mins treadmill

BP
barx12
135x8
185x4
205x2
230+pausex5,5,5,5,5

OHP
barx6
135x2
140x2
145x2
150x2
155x1
120x8

Skull Crushers
80x10,10,9,9

Cuban Press
12.5 lb 3x15

Bent-over Lat Raise
12.5 3x12

[bloodangel90]

18 Jan 08

13 mins treadmill

Overhead Squat
barx10 (as warm up for squats)

Squats
135x8
185x4
225x3
245x2
260x1
285x5,5,5,5,6

Front Squat
175x4
185x4
195x4
200x4
205x4

GM's
145x10
155x10
165x10

Unilateral step downs 3x15 reps each leg(increased hight and added 10lbs)

ABS Decline sit-ups 3x25 +10lbs

[bloodangel90]

19 Jan 08

Saturday is generally not a lifting day for me but I had 3 days until next bench press so thought i could do a few presses

Close grip BP

barx10
135x8
155x8
165x8
175x8
185x8
195x8

[bloodangel90]

21 Jan 08

12 mins treadmill

Deadlift
barx10
135x6
185x5
225x2
275x2
315x2
325x1 PR
335x1 new PR
345x0
345x0
335x0
315x3
275x8

Very disappointed two wees ago I made my goal of 315 5x5. I thought I would be good for at least a 355 single. I'm a little lost hear guys. I decided to drop my reps some because the 5x5 was getting to be a very long uphill climb and my CNS was starting to hate me.
Anybody have some ideas on what kinda of weight and reps I should shoot for??

Pull-ups 6,5,5,5,4,4,4,4

BoR
145x 10,10,10,10

RDL
205x 10,10,10,10

Shrug
275x 10,10,10,10

Face pulls 3x12

Decline sit-ups +25lbs 3x25

345x0
335x0

[bloodangel90]

23 Jan 08

4.5-5 mile hike in the hills+50lb weight vest.