Back to PL after years of Muay Thai and Jiu Jitsu

[TS32]

Sunday 4/13/14
GPP
7 min ab wheel
7 min weighted chins 12kg
Work up to 40kg kb press (1 side)

[TS32]

Tuesday 4/15/14
Squat
45x5x2
135x5
225x5
275x3
320x5 @7
330x5 @8
340x5 @9 (video)
325x5 @9
315x5 @9



Bench
45x5x2
135x5
185x3
200x5 @7
210x5 @8
220x5 @9
210x5 @9
200x5 @9

Pin Bench (Chest level)
45x6
135x6
185x6 @7
195x6 @8
205x6 @9
195x6 @9

[TS32]

4/16/14
Deficit DL (1")
135x6
225x6
295x3
325x6 @7
345x6 @8.5
350x6 @9
335x6 @9

Floor Press
45x6x2
135x6
165x6
185x6 @7
195x6 @8
205x6 @9
195x6 @8
195x6 @9
185x6 @9

Paused Squat
45x6x2
135x6
225x3
275x6 @7.5
285x6 @8.5
295x6 @9 (video)
Called due to time...also my pause was definitely short

[TS32]

4/17/14
GPP
7 min leg raises
85 reps
7 min chins
51 reps

[TS32]

4/18/14
Tempo Squats (3-0-3)
45x6
135x6
225x3
245x6 @7
260x6 @8
275x6 @9
255x6 @9

3 ct Bench
45x6
135x6
175x6 @6
180x6 @7
185x6 @8
195x6 @9
185x6 @8
time

Press
95x5
135x5 @7
145x5 @8
152.5x5 @9
140x5 @9

Session was rushed due to a last minute client time change

[TS32]

Saturday 4/19/14
135x5
225x5
315x3
355x5 @7
365x5 @8
375x5 @9
355x5 @9

2 board close grip
45x6x2
135x6
185x6
205x6 @6
215x6 @7
220x6 @8
225x6 @9
215x6 @9

Halting DL
135x6
225x6
275x6 @7
290x6 @7.5
305x6 @8
Time

[TS32]

4/21/14
Squat
45x5x2
135x5
225x5
275x3
315x1
340x3 @7
350x3 @8.5
355x3 @9 (video)



Bench
45x5x2
135x5
185x3
215x3 @7
220x3 @8
225x3 @9

2ct Bench
190x5 @7
195x5 @8
200x5 @9

[TS32]

Tuesday 4/22/14
DL
135x5
225x5
315x3
370x3 @7
380x3 @8
390x3 @9.5 (video)



2 board press
45x5
135x5
185x5
215x3
245x5 @7
250x5 @8
255x5 @9

Pin Squat
45x5
135x5
225x3
255x5 @7.5
265x5 @9

[TS32]

Wed 4/23
GPP
Pullups 7min
Ab Wheel 7min
KB skill work

Friday 4/25-Sunday 4/47
SFG Level II
A kettlebell filled weekend working skills and several workouts. Was recerting my Level I and testing for my Level II. Ready to get back under the bar tomorrow...meet set for 6/21 at 181.

[TS32]

Tuesday 4/29/14
Paused Squat
45x5x2
135x5
225x3
275x1
305x3 @7
315x3 @8
325x3 @9 (video)
310x3 @9



Pin Bench (chest level)
45x5
135x5
185x3
215x3 @7
220x3 @8
225x3 @9
215x3 @9

Floor Press
45x5
135x5
215x3 @7
220x3 @8
225x3 @9
215x3 @9