Thursday, June 28, 2012

532 cycle 1 week 3 day 1 squat

Warmup sets

170 x 5
215 x 5
260 x 5

Working sets

325 x 3
365 x 3
410 x 8

Assistance

425 lb standing barbell calf raises x 10 x 5

Ab wheel x 10 x 5
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Monday, June 25, 2012

531 cycle 1 week 2 day 4 bench

Warm up sets

120 x 5
150 x 5
175 x 5


Working sets

205 x 3
235 x 3
265 x 9

225 for 5 x 5
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Sunday, June 24, 2012

531 cycle 1 week 2 day 3 dead lift

Warm up sets

205 x 5
255 x 5
305 x 5

Working sets

355 x 3
410 x 3
460 x 8

Pendlay rows @ 225 x 5 for 5
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Friday, June 22, 2012

531 cycle 1 week 2 day 1 squats

Warm up sets

170 x 5
215 x 5
260 x 5

Working sets

300 x 3
345 x 3
385 x 10

Assistance work

Ab wheel x 10 for 5 sets

Standing calf raises @ 405 x 10 for 5 sets
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531 cycle 1 week 2 day 2 military press

Warm up sets

80 x 5
105 x 5
125 x 5

Working sets

145 x 3
165 x 3
185 x 7

Push press pr of 245 x 1

High rows of 135 x 10 for 5 sets.
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Monday, June 18, 2012

531 cycle 1 week 1 day 4 bench

Warm up sets

120 x 5
140 x 5
160 x 5

Working sets

190 x 5
220 x 5
250 x 13

Assistance work

Wide grip bench at 225 for 5x5
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Sunday, June 17, 2012

531 cycle 1 week 1 day 3 dead lift

Warm up sets
205 x 5
240 x 5
280 x 5

Working sets

330 x 5
385 x 5
435 x 10

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Saturday, June 16, 2012

highland games training

Breamar stone best 26 feet 8 inches

Hwfd standing cast 19feet 9inches
Single spin 25feet 4inches

Lwfd standing cast 42feet 1.5inches
Single spin 50feet 3inches

Hh single wind 67feet 5inches
Double wind 69feet 7inches

Lh single wind 87feet 5inches
Double wind 89feet 11inches
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531 cycle one week 1 day 2 military press

Warm up sets
75 x 5
95 x 5
115 x 5

Working sets
135 x 5
155 x 5
175 x 9 failed lock out on 10 but was so close....

Shrugs at 135 dumbell for 20 x 4
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Thursday, June 14, 2012

531 cycle 1 week 1 day 1 squat

Warm up sets
175 x 5
205 x 5
235 x 5

Working sets
285 x 5
325 x 5
365 x 14

Assistance

Standing calf raises @ 405 x 10 for 4 sets

Tendonitis flare, calling it a day...
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6/11/2012. 531 cycle 5 week 3 day 4 bench

Warm up sets
135 x 5
165 x 5
195 x 5

Working sets

245 x 3
275 x 3
305 x 2

Assistance work

Skulls @ 60 x 10 for 5

Close grip @ 135 x 10 for 5
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Sunday, June 10, 2012

531 cycle 5 week 3 day 3 dead lift

Warm up sets

225 x 5
285 x 5
335 x 5

Working sets

405 x 3
465 x 3
515 x 3

Assistance

Pendlay rows @ 225 x 5 for 5 sets

Banded pull ups 5 x 5
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