Thursday - Sept. 13

Neck @ #4
2 x 12

Grippers - credit card set
5 x sport, trainer, #1, #2
2 x #2.5, #3
5 x 2 @ SE (191.8#) - way hard today

Snatch
2 x 20, 30, 40, 50, 60, 70, 80, 85, 90, 90, 90kg

Squat
5 x 135, 225, 315#
2 x 365#
1 x 405#
2 x 2 @ 430# - buried me on second set, energy low

Tuesday - Sept. 11

Jump Rope - 2 minutes

Neck @ #4
2 x 10

Incline Bench
5 x 95, 135, 185#
2 x 225#
5 x 2 @ 265#

Dips
8 x bw, 24, 32kg
4 x 8 @ 48kg

SuperSet
Close Grip Bench @ 135# + (2) sets chain x 8, 8, 8, 8
Neutral Grip Pullup x 8, 8, 8, 8

Straight Bar Curl
8 x 95, 105, 115, 115#
Ab Wheel x 10, 10, 10, 10

WideGrip Pulldown
10 x 120, 140, 160#
Decline Situp x 15, 15, 15

Monday - Sept. 10

Jump Rope - 2 minutes

Hang Clean High Pull
2 x 60, 60, 80, 100, 110, 120, 130, 135, 140, 140kg

Deadlift
2 x 70, 120, 160, 200kg
1 x 230kg


Just feeling awful.  Shutting it down.

Friday - Sept. 7

Formulator
Flex - 3 x10 @ 
Ext. - 3 x 10 @ 10#

Shld. Mobility

Push Press
5 x 45, 95, 1353
3 x 185#
1 x 215#
7 x 3 @ 235#

Seated DB Press
4 x 8 @ 70#

Shrugs
10 x 135, 225, 275, 275#

Floor Ab routine - 6 positions x 30 each

Thursday - Sept. 6

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 85, 90, 90kg

Squat
5 x 135, 225, 315#
1 x 375#
7 x 3 @ 410#

Reverse Hyper
10 x 70, 70, 70#

Wednesday - Sept. 5

Neck @ #4
 - 2 x10

Incline Bench
5 x 45, 95, 135, 185#
1 x 215#
7 x 3 @ 245#

Dips
8 x bw, 24, 32kg
4 x 8 @ 48kg

SuperSet
Close Grip Bench
8 x 135# + (1) chains, (2), (2), (2)
Neutral Grip Pullup
 x 8, 8, 8, 8

DB Curl
10 x 25, 35, 45, 55#
Decline Situp
 x 15, 15, 15, 15

Monday - Sept. 3

Still not 100%, but need to get moving.  Congestion is going away.

Hang Clean High Pull
2 x 60, 60, 80, 100, 110, 120, 125, 130, 130, 130kg

Deadlift
2 x 70, 120, 170kg
7 x 3 @ 225kg

Fr. Squat
5 x 60, 60, 80, 100, 100, 100kg

GH Raise
 - 4 x 8