Dead lift 6×225, 4x6x335
Shrugs 3x12x335
Bench press 3 ” bar 10×145, 3x8x175
Zercher squat 3 ” bar 8×145, 4x8x185
Low cable rows 10×180, 4x6x210
Leg extensions 3x10x200
Neck front and rear 15×40, 15×45
Category Archives: Workout Log
Deadlift Day 12/9/2013
- Deadlift: 275×5, 315×5, 365×5,x5,x5
- Bent-Row: 185×5, 205×5,x5,x5,x5
Dead lift Log press 1RM 12-9-2013
Log press 10×105, 1×175, 1×195, 1×200
Dead lift 4×315, 3×385, 1×405, 1×435, 1×445
Lat pull down 10×100, 4x6x150
Dumbbell curls 10×35, 2x3x60, 3×65, 3×70
Triceps push down 4x6x90
Grip machine 2x10x125, 10×150, 6×150
Event Day 12-7-2013
Atlas stones 2×150, 2×150, 1×150
Calf raises 1x10x145, 4x6x285
Log press and Zercher Squat 3″ bar 12-6-2013
Log press 10×105, 4x3x175
Lat pull downs 10×100, 4x3x170
3 inch bar zercher squats 6×145, 2×265, 1×265, 2×265, 3×265
Seated leg curls 4x10x110
Dead lift, Zercher squat 3 inch bar 12-4-2013
Dead lift 4×315, 4x3x395
Shrugs 3x8x395
Zercher squat 3 ” bar 3×215, 2x4x215, 6×215, 4×215
Bench press 3 ” bar 8×145, 8×165, 8×185, 2×205
Low cable rows 8×200, 4x3x230
Leg extensions 10×155, 3x10x200
Neck front and rear 2x15x40
Press Day 12/3/2013
- Push-press: 125×5, 145×5, 165x5x5x5
- Pull-ups: BWx5x5x5x4x3
- Bar Dips: BWx10x10x10
- DB Face-pull: 40x10x10x10
Squat Day 12/2/2013
- Hang Clean: 135×5, 155×3, 165×2, 175×2, 185×1, 190×1, 195x1x1
- High Bar Squat: 225×5, 255×5, 295x5x5x5
- Front Squat: 155x3x3x3x3x3
- AB Wheel: BWx15x10x8
- Barbell Complex #1: 65x5x5x8
Dead lift Log press 12-2-2013
Dead lift 8×225, 4x6x335
Log press 8×105, 4x6x145
Lat pull down 10×100, 4x6x140
Dumbbell curls 10×35, 4x6x50
Triceps push down 2x6x80, 2x6x90
Grip machine 3x10x125, 10×150
Event Day 11-30-2013
Tire carry 5×550, 30×550, 30×550
Atlas stones 5×150, 3×178, 4×178, 5×178
Giant Dumbbell @ 95lbs 1R, 1R, 1R, 2R 1L
Calf raises 1x10x145, 4x6x285