Dead lift 6×225, 4x6x315
Log press 6×105, 4x6x135
Lat pull down 10×80, 4x6x120
Dumbbell curls 10×35, 4x6x50
Triceps push down 4x6x80
Grip machine 4x10x125
Event day 11-23-2013
Tire carry 5×550, 30×550, 30×550
Atlas stones 3x6x150
Calf raises 1x10x145, 2x8x245, 8×265
Tire Carry 11-23-2013
Atlas Stones 11-23-2013
Zercher squat 1rm Log Press 1rm 11-22-2013
Zercher squat 3″ bar 6×145, 6×195, 2×215, 2×265, 1×305
Seated leg curls 3x10x110
Log press 6×115, 2×155, 1×185, 1×190, 1×195
Lat pull downs 8×80, 4x3x150
Dead lift 1rm 11-20-2013
Dead lift 6×135, 2×405, 1×425, 1×435
Shrugs 3x10x365
Bench press 2x8x145, 6×185, 5×185
Low cable Rows 3x10x180
Neck front and rear 2x15x40
Leg extensions 10×110, 3x10x160
Bench Press Day 11/19/2013
- Bench Press: 185×5, 210×5, 225×5, x5, x8
- Bent-Row: 185×5, 210×5, x5, x5, x5
Note: My left forearm flexor felt a little funny, almost like it wanted to cramp up really bad, so I stuck out all my top sets in the row with 210; rather than progressing to 225 like I had planned.
Tossing Stuff 11-19-2013
Squat Day 11/18/2013
- Squat: 225×5, 255×5, 295×5, x5, x5
- RDL: 135×8, 185×5, 255×5, x5, x5
- Front Squat: 135×5, 155×5, 165×5
Log press 11-18-2013
Log press 5×105, 4x3x160
Lat pull down 6×100, 4x3x150
Dumbbell curls 5×45, 3×55, 3×60, 3×65
Triceps push down 6×80, 4x3x100
Grip machine 4x10x125