9/26/15

Strength

-------------

Deadlift

135 x 10

225 x 5

315 x 5

405 x 3

455 x 3 x 8 (strength set volume PR)

455 x 2

Volume work

315 x 10 x 3

9/25/15

Strength

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 5

Superset w/

Press 

95 x 10

115 x 7

135 x 5

155 x 5 

165 x 3 x 5

135 x 7 x 2

9/22/15

Strength
------------

Bench Press

135 x 10

185 x 7

225 x 7
245 x 5 x 3
225 x 7

Superset w/

30lbs Curls x 10 x 5 ea arm

30lbs Hammer Curls x 8 x 5

30lbs Concentration Curls x 8 x 5
Pullups x 15 x 4

9/21/15

Strength

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 2

275 x 5 x 2
225 x 5

Superset w/

Press 

95 x 10

115 x 7

135 x 5

155 x 5 

165 x 3 x 3

135 x 7 x 2
----------------------
Deadlift
135 x 10
185 x 7
225 x 5
315 x 5
405 x 5 x 5
315 x 7

9/12/15

Strength

-------------

Deadlift

135 x 10

185 x 5

225 x 5

275 x 3

315 x 5

365 x 5

405 x 3

455 x 3

495 x 1 x 3

405 x 5 x 5 

---------

Bench Press

135 x10

185 x 7

225 x 7 x 5

Superset w/

40lbs Curls x 10 x 4 ea arm

40lbs Hammer Curls x 8 x 4

40lbs Concentration Curls x 8 x 4

9/11/15

Strength & Conditioning

---------------------

High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3

335 x 3 

335 x 1

225 x 5 x 3 strict

Superset w/

Press 

95 x 10

115 x 7

135 x 5

145 x 5

155 x 5 

155 x 4 x 2

135 x 5 x 2

----------------

Conditioning 

20lbs- vest work

1-mile Hill Sprint Medley @ 6 and 10%