10/24/15 (Bodyweight: 206lbs)

Strength
------------
Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 3
495 x 3 x 2
495 x 2
495 x 1
405 x 5 x 3
-------
Bench Press
135 x 10
185 x 7
225 x 5
245 x 5
275 x 3 x 2
225 x 7 x 3
-------
Superset w/
Dumbbell Biceps Curls @ 30lbs x 10 x 5
Hammer Curls @ 30lbs x 8 x 5
Concentration Curls @ 30lbs x 6 x 5

October Training Highlights (10/4 - 10/23)

Training Highlights
10/4 - 10/23
---------------------
Backsquat
365 x 3 x 5
------
Press
175 x 3 x 5
165 x 5 x 5
------
Deadlift
475 x 3 x 4
495 x 3 x 2. 495 x 2, 495 x 1, f/b 405 x 5 x 3
------
Bench Press
225 x 7 x 3
245 x 5 x 5
275 x 3 x 3
-------
Minimum of 3 training sessions per week
-------
Biceps work integrated into at least 2 sessions per week

10/7/15

Strength 

------
Press 

45 x 10

95 x 8

115 x 5

135 x 5

155 x 5

175 x 3 x 3

135 x 10

Bent-over Rows

135 x 10 x 5

------
Arm Work
Dumbbell Biceps Curls @ 30lbs x 10 x 6
Hammer Curls @ 30lbs x 8 x 6
Concentration Curls @ 30lbs x 6 x 6

10/6/15

Strength

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

1. High Bar Back Squat

135 x 10

185 x 7

225 x 5

275 x 3

315 x 3 x 5

---------------
Superset w/

------
2. Bench Press 

135 x 10

185 x 7

225 x 5

245 x 5 x 5
225 x 7
135 x 10
------
3. Arm Work
Dumbbell Biceps Curls @ 30lbs x 10 x 6
Hammer Curls @ 30lbs x 8 x 6
Concentration Curls @ 30lbs x 6 x 6

10/3/15

Strength

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

Deadlift

135 x 10

225 x 5

315 x 5

405 x 3

455 x 5 x 3 (strength set volume rep PR)

455 x 3 x 3

455 x 1

Volume work

315 x 10 x 2

Superset w/

Press

95 x 10

115 x 7

135 x 5

155 x 5

175 x 3 x 5

135 x 10

135 x 8

9/29/15

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 3

135 x 10

----------

Biceps 

Dumbbell curls @ 30lbs x 10 x 5

Hammer curls @ 30lbs x 8 x 5

Concentration curls @ 30lbs x 6-8 x 5