18-MAY-11 > DE Bench Press
Speed Bench Press + Mini Bands
105 x 3 Close Grip
150 x 3
170 x 3
170 x 3
185 x 3 Med Grip
185 x 3
185 x 3
220 x 3 Comp Grip
220 x 3
220 x 3
Close Grip Floor Press
185 x 10
250 x 10
250 x 10
280 x 10
Floor DB Press - 90LB DBs - 3 x 15
KB Rows 3 x 10
Hammer Curls 3 x 10
16-MAY-11 > Squat
Squats
135 x 3
135 x 3
225 x 3
225 x 3
275 x 3
275 x 3
365 x 1
435 x 1 + briefs
525 x 3 x 5 sets
Band Hip Adduction 3 x 8-15
45* Back Raise 3 x 5-12
ABS 3 x 5-15
12-MAY-11 > Deadlift
Speed Deadlift + 80lb chain
135 x 3
225 x 3
315 x 1
375 x 1 x 4 sets
Conv Deadlift
440 x 1
500 x 1
560 x 1
560 x 1
45* GHR 4 x 6-10
ABS 3 x 5-12
Grip Work x 5
11-MAY-11 > DE Bench Press
Speed Bench Press + 80lb Chain
105 x 3 Close Grip
150 x 3
170 x 3
170 x 3
185 x 3 Med Grip
185 x 3
185 x 3
220 x 3 Comp Grip
220 x 3
220 x 3
Close Grip Floor Press
185 x 10
250 x 10
250 x 10
280 x 10
Floor DB Press - 90lb DBs - 4 x 15
C/S Rows 4 x 10-12
DB Shrugs 3 x 10-12
Hammer Curls 3 x 10
09-MAY-11 > Squat
Squats
135 x 3
225 x 3
275 x 3
365 x 1
435 x 1 + briefs
525 x 1
595 x 1
680 x 1 + suit bottoms
725 x 1 + straps up loose
Paused Band Pullthroughs 3 x 8-12
ABS 3 x 5-15
Foam Roll posterior chain and stretch
09-MAY-11 > ME Bench Press
3 Board Close Grip
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
375 x 3
Shirted Bench Press
415 x 1
475 x 1
535 x 1
580 x 1
600 x 1
600 x 1 ( easy but all a little high,closer than before though, still need to work on touching)
KB JM Press 4 x 12s
DB Lateral Raise 3 x 8-12s
Chuck V Rows 3 x 12s
05-MAY-11 > Deadlift
Opposite Stance Deadlift - Raw Sumo - 3RM
135 x 3
225 x 3
265 x 3
315 x 3
350 x 3
395 x 3
420 x 3
457.5 x 3
KB swings (2 x 24kg KB) 2 x 8s
ABS 5 x 5-15
Grip Work x 3
04-MAY-11 > Speed Bench Press
Speed Bench Press + Mini Bands
105 x 3 Close Grip
150 x 3
170 x 3
170 x 3
185 x 3 Med Grip
185 x 3
185 x 3
220 x 3 Comp Grip
220 x 3
220 x 3
Close Grip Floor Press
185 x 10
250 x 10
250 x 10
280 x 10
DB Press - 90lbs - 4 x 15
Pulldowns 4 x 12
C/S Rows 4 x 10
02-MAY-11 > Squat
Squat - Full Gear Wk II - 95%
135 x 3
225 x 3
275 x 3
365 x 1
435 x 1 + briefs
525 x 1
595 x 1
680 x 1 + suit bottoms
725 x 1 + straps up loose
765 x 1
807.5 x 1 + knee wraps (PR)
Foam roll and stretch posterior chain
01-MAY-11 > Bench Deload
Timed KB Floor Press ( 1 min ) w/ 24kg KBs
1 x 42
1 x 36
1 x 37
KB JM Press 5 x 8-15
Crazy Bells 3 x 12
C/S Rows 3 x 10-12
DB Shrugs 3 x 10