dfh log

[dfh]

11/25/2010 - last workout of week 11

Squat 265 X 5 x 3 sets
Bench 205 X 5 X 3
DL 285 X 5

[dfh]

Week 12

11/28/2010

Squats: 268* X 5 X 3
Press: 132.5 X 5 X 3
PC: 130 X 3 X 3

*PR on Squats

11/30/10

Squat 271 X 5 x 3 sets
Bench 208 X 5 X 3
DL 290 X 5


12/02/2010
Squats: 273 X 5 X 3
Press: 134 X 5 X 3
PC: 133 X 3, 3, 2

[dfh]

Week 13

12/05/2010:

Squat 276 X 5 x 3 sets
Bench 210 X 5 X 3
DL 295 X 2 (Strength was fine - something happened to left Hamstring).


12/07/2010 - Hamstring still aggravated:
Press: 135 X 5, 5, 4

12/10/2010:

Attempted to Squat - Hamstring still F'ed up
Bench 205 X 5 X 3

Moving to Rips Injury Protocol.

[dfh]

2011: BW = 180 lbs. up from mid to low 160s

12/12/2011:
Squat 280* X 5 X 3
Bench 206 X 5 X 3 (Sets)


12/14/11:
DL 298* X 5
Press 135 X 5,5,4

*PR
Conditioning Workout - 3 Rounds total


12/16/2011:
Squat 283 X 5 X 3
Bench 208 X 5 X 3

12/17/2011:
Missed Bag WO (D. B-Ball Game and too much going on the rest of the day)

Conditioning has remained relatively high, despite lack of focus, with one brief Conditioning day and one bag WO a week.

[dfh]

12/19/2011:

DL 300 X 5
Press 135 X 5 X 3

Conditioning 3 rds.