Back to PL after years of Muay Thai and Jiu Jitsu

[TS32]

Monday
7/14/14

Squat
355x1 @7
385x1 @8 (video)
350x3 @7
360x3 @8
370x3 @9
350x3 @9



Bench (Paused)
255x1 @7
275x1 @8
250x3 @7.5
255x3 @8.5
260x3 @10
245x3 @9

Pin Bench
235x3 @7
245x3 @8
255x3 @9
245x3 @9

[TS32]

Tuesday
7/15/14

Deadlift
415x1 @7
430x1 @8 (video)
400x3 @8
415x3 @9
385x3 @9



3 ct Bench
205x3 @7
215x3 @7.5
230x3 @9
235x3 @8.5
time

Beltless Squat
325x3 @7
340x3 @8.5
350x3 @9
335x3 @9

[TS32]

Wednesday
7/16/14

GPP Day
BB Rows
10 min
135x50
too easy

Hanging Leg Raises
10 min
100 reps

BB Curls
8 min
75x40

Airdyne Sprints
:20/1:40 x8

[TS32]

Thurday
7/17/14

Press
145x4 @7
155x4 @8
165x4 @9
155x4 @9

Tempo DL
275x4 @7
305x4 @8
335x4 @9
320x4 @9

[TS32]

Friday
7/18/14

Deficit DL
370x3 @7
385x3 @8
400x3 @9
385x3 @9
375x3 @9

2 bd Bench
260x3 @7
270x3 @8
280x3 @9
275x3 @9
270x3 @9

Front Squat
255x4 @9
245x4 @9

I am really bad at front squatting, been awhile

[TS32]

Saturday
7/19/14

GPP
Chins
10 min
70 reps

Ab wheel from knees
10 min
100 reps

Double bell swing
24kg x 10
8 rounds, 1:40 rest

[TS32]

7/21/14
Monday

Squat
365x1 @7
395x1 @9 (was supposed to be 390 on the bar and @8, would have overshot either way though) (video)
365x3 @8.5
375x3 @9.5
360x3 @9



Bench
270x1 @7.5
280x1 @8.5 (video)
255x3 @8.5
260x3 @9
250x3 @8.5



2 ct Bench
225x3 @7
235x3 @8
245x3 @9
235x3 @8.5

[TS32]

Tuesday
4/22/14

Deadlift
420x1 @7
435x1 @8.5 (video)
405x3 @8
420x3 @9.5
400x3 @9



TnG Bench
255x3 @7
262.5x3 @8
270x3 @9
265x3 @8
265x3 @9

Paused Squat
320x3 @7
330x3 @8
340x3 @9
325x3 @9

[TS32]

Wednesday
GPP
Hiking

Thursday
7/24/14

Press
152.5x4 @7
160x4 @8.5
165x4 @9
155x4 @9

P-rows
235x4 @7
265x4 @9
250x4 @8
250x4 @9

BB Curls
8 min
95x30

[TS32]

Friday
7/25/14

Paused DL
345x3 @7
360x3 @8
375x3 @9
365x3 @9

2 bd Bench
265x3 @7
275x3 @8
285x3 @9
275x3 @9
270x3 @9

Tempo Squats
305x4 @9
295x4 @9

Saturday GPP
50 chins
Ab wheel
AD Sprints