Tuesday 12.31.13

Deadlift (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  135x5, 225x4, 315x3, 405x2, 495x0 (Mental block at 495 after my neck injury)
- Work Sets:  460x3, 390x5, 340x7 (go up 5 lbs on all sets)

Weighted Ring Dips (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets:  65x5, 50x7, 35x9 (go up 5 lbs on all sets)

Barbell Rows (Goal:  3x6-8):
- 245x 7, 7, 7

Romanian Deadlifts (Goal:  3x6-8):
- 245x 7, 7, 7

Monday 12.30.13

Rest day.

Sunday 12.29.13

Back Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 135x8, 226x6,315x4, 365x2
- Work Sets:  400x4, 350x6, 290x9 (Stay on sets 1 and 2, go up 5 lbs on set 3)

Bench Press (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  300x3, 255x7, 215x9 (Stay on set 1, go up 5 lbs on sets 2 and 3)

Weighted Chin Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 90x1
- Work Sets:  70x5, 50x6, 25x7 (Go up 5 lbs on set 1, stay on sets 2 and 3)

Glute/Ham Raises (Goal:  3x 6-8):
- 10x 6, 6, 6

Saturday 12.28.13

Rest day.

Friday 12.27.13

Weighted Ring Dips (Goal:  Reps of 5, 7, and 9):

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1

- Work Sets:  65x4, 50x5, 35x7 (stay on all sets):

Weighted Pull Ups (Goal:  Reps of 5, 7, and 9):

- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1

- Work Sets:  60x4, 45x5, 30x7

Glute/Ham Raises (Goal:  5x5):

- 5 lbs x 5, 5, 5, 5, 5 (go up 5 lbs next week)

Thursday 12.26.13

Deadlift (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  45x10, 135x8, 225x6, 315x4, 405x2
- Work Sets:  455x3, 385x5, 335x7 (go up 5 lbs on all sets)

Front Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  50x10, 90x8, 140x6, 190x4, 230x2, 280x1
- Work Sets:  320x2, 280x4, 230x6 (Stay on all sets)

Handstand Push Ups:
- Strict reps with hands on 25 lbs plates in sets of 1, 1, 1, 2, 2, 1, 1, 1, 1, 1= 12

Klokov Presses:
- 45x6, 95x5, 135x3, 185x2 (push presses), 225x0

Sprints:
- 10x 40 yards sprints

Wednesday 12.25.13

Rest day.

Tuesday 12.24.13

Hang Power Cleans (Goal:  5x3):
- Muscle/Power/Hang Power Cleans:  45x5/5/5, 95x4/4/4, 135x3/3/3, 185x2/2/2, 225x0/1/1
- Work Sets:  247.5x 3, 3, 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2 push presses, 245x1 push press
- Work Sets:  195x4, 170x7, 150x9 (stay on set 1, go up 5 lbs on sets 2 and 3)

Glute/Ham Raises (Goal:  5x5):
- Body Weight x 5, 5, 5, 5, 5 (go up 5 lbs next week)

Handstand Push Ups (Goal:  4, 3, 2, 1, max):
- Floor x 3
- 10 lbs plates x 1
- 15 lbs plates x 1
- 25 lbs plates x 1
- Floor x 3 (stay on all sets

Monday 12.23.13

Rest day.

Sunday 12.22.13

Hang Power Snatches (Goal:  3x3):
- Muscle/Power/Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x1/1/1
- Work Sets:  182.5x 3, 3, 3 (go up 5 lbs next week)

Back Squats (Goal:  reps of 5, 7, and 9):
- Warm Ups:  45x10, 135x8, 225x6, 315x4, 365x1
- Work Sets:  400x4 (PR), 345x7, 285x9 (stay on the 1st set, go up 5 lbs on the last 2)

Bench Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  295x5, then I ran out of time (go up on top sets, stay on the sets I didn't do)

Weighted Chin Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 85x1
- Work Sets:  None.  Ran out of time.  Stay on all sets.

Saturday 12.21.13

Rest day.

Friday 12.20.13

Rest day.

Thursday 12.19.13

Klokov Presses:
- 45x5, 95x4, 135x3

Overhead Squats (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets:  270x3, 225x7, 190x9 (stay on the 1st, go up 5 lbs and 2 and 3)

Weighted Pull Ups (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 80x1
- Work Sets:  60x4, 45x6, 30x8 (stay on all sets)

Deadlifts (Goal:  Reps of 3, 5, and 7):
- Warm Ups:  135x3, 225x3, 315x3, 405x3
- Work Sets:  450x2, 380x4, 330x6 (stay on all sets)

Weighted Ring Dips (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 80x1
- Work Sets:  60x6, 45x7, 30x9 (Go up 5 lbs on all sets)

Wednesday 12.18.13

Rest day.

Tuesday 12.17.13

Hang Power Cleans (Goal:3x3):
- Muscle/Power/Hang Power Cleans:  45x5/5/5, 95x4/4/4, 135x/3/3, 185x2/2/2, 225x0/1/1
- Work Sets:  245x 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  45x5, 95x4, 135x3, 165x2
- Work Sets:  195x3, 165x7, 150x8 (stay on sets 1 and 3, go up 5 lbs on set 2)

Front Squat (Goal:  Reps of 5, 7, and 9):
- Warm Ups:  50x6, 100x5, 140x4, 190x3, 230x2, 280x1
- Work Sets:  320x1, 280x3, 230x5 (Stay on all sets.  Back felt really tight today)

Barbell Rows (Goal:  3x8):
- 245x 5, 5, 5 (stay at this weight)

Handstand Push Ups:
- One set of 3 (ran out of time)

Monday 12.16.13

Rest day.

Sunday 12.15.13

Hang Power Snatch:
- Muscle/ Power/ Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x0/1/1
- Work Sets:  180x 3, 3, 3 (go up 2.5 lbs next week)

Back Squats:
- Warm Ups:  45x8, 135x6, 225x4, 315x2, 365x1
- Work Sets:  400x3, 340x7, 280x9 (stay on the first set, go up 5 lbs on the second two sets)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  290x5, 250x7, 210x9

Weighted Chin Ups:
- Warm Ups:  0x4, 25x3, 50x2, 75x1
- Work Sets:  65x5, 45x7, 25x7 (go up 5 lbs on the first two sets, stay on the third)

Saturday 12.14.14

Rest day.

Friday 12.13.13

Rest day.

Thursday 12.12.13

Overhead Squats:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  265x5 (PR), 225x3, 185x9 (go up 5 lbs on sets 1 and 3.  I lost my balance on set 2)

Weighted Pull Ups:
- Warm Ups:  0x6, 35x4, 70x2
- Work Sets:  55x5, 40x7, 25x9 (go up 5 lbs on all sets)

Deadlifts:
- Warm Ups:  225x6, 315x4, 405x2
- Work Sets:  445x3, 375x5, 325x7 (go up 5 lbs on all sets)

Weighted Ring Dips:
- Warm Ups:  0x6, 35x4, 70x2
- Work Sets:  55x5, 40x7, 25x9 (go up 5 lbs on all sets)
 

Wednesday 12.11.13

Rest day.

Tuesday 12.10.13

Hang Power Cleans:
-Muscle Clean/Power Clean/Hang Power Clean:45x5/5/5, 95x4/4/4, 135x3/3/3, 185x2/2/2, 225x0/1/1
- Hang Power Cleans:  242.5x 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press:
- Warm Ups:  45x5, 94x4, 135x3, 160x2
- Work Sets:  195x4, 165x6, 145x9 (stay and on the first 2 sets, go up 5 lbs on the 3rd)

Front Squats:
- Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  315x5 (PR), 275x7, 225x9 (go up 5 lbs on all sets)

Barbell Rows:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  242.5x 6, 6, 6 (go up 5 lbs next week)

Handstand Push Ups:
- 2x2 @ a 1" deficit
- 1x4 from the floor

Monday 12.09.13

Rest day.

Sunday 12.08.13

Hang Power Snatches:
- Muscle Snatch/Power Snatch/Hang Power Snatch:  45x4/4/4, 95x3/3/3, 135x2/2/2, 165x0/1/1
- Work Sets:  177.5x 3, 3, 3, 3, 3 (go up to 180 and drop down to 3x3 for work sets)

Back Squats:
- Warm Ups:  45x8, 135x6, 225x4, 315x2
- Work Sets:  395x5 (PR!), 335x7, 275x9 (go up 5 lbs on all sets)

Bench Press:
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets:  285x5, 245x7, 205x9 (go up 5 lbs on all sets)

Weighted Chin Ups:
- Warm Ups:  0x6, 35x4, 70x2
- Work Sets:  60x5 (PR!), 45x6, 25x5 (go up on top set only)

Saturday 12.07.13

Rest day.

Friday 12.06.13

Rest day.

Thursday 12.05.13

Warm Up:
- Dynamic Stretching
- Empty barbell Complex

Strength Training:
Overhead Squats:
- Warm Ups:  135x6, 185x4, 225x2
- Work Sets:  265x4 (Rep PR), 225x6, 185x3- I lost my balance on the last set (wanted 8) and didn't have time to redo the set.  I'll keep all weights here next week and try for 5, 7, and 9.

Weighted Pull Ups:
- Warm Ups:  0x6, 30x4, 60x2
- Work Sets:  50x5, 35x7, 20x9- go up 5 lbs on all sets next week.

Deadlifts:
- Warm Ups:  225x6, 315x4, 405x2
- Work Sets:  440x3, 370x5, 320x7

Weighted Ring Dips:
- Warm Ups:  0x6, 35x4, 65x2
- Work Sets:  55x4, 40x6, 25x8- try for 5, 7, and 9 next week.

Wednesday 12.04.13

Rest day.

Tuesday 12.03.13

Warm Up:
- Empty Bar Cleans, Front Squats, and Press complex
- Dynamic stretching

Strength Training:
Hang Power Cleans:
- Muscle Clean/Power Clean/Hang Power Clean:  135x3/3/3, 185x2/2/2, 225x0/1/1
- Hang Power Cleans:  240x 3, 3, 3, 3, 3 (go up 2.5 lbs next week)

Shoulder Press:
- Warm Ups:  95x6, 135x4, 155x2
- Work Sets:  190x5, 160x7, 140x9 (go up 5 lbs on all sets next week)

Front Squats:
- Warm Ups:  140x6, 200x4, 260x2
- Work Sets:  315x4 (Rep PR), 275x6, 225x8 (try for 5, 7, and 9 reps next week)

Barbell Row:
- 240x 5, 5, 5, 5, 5 (go up 2.5 lbs next week)

Handstand Push Ups (1" deficit):
- 2, 2, 2

Monday 12.02.13

Rest day.

Sunday 12.01.13

Warm Up:
- Empty Barbell Complex
- Dynamic Stretching

Strength Training:
Hang Power Snatch:
- Muscle Snatch/Power Snatch/Hang Power Snatch:  95x 3/3/3, 135x 2/2/2, 160x 1/1/1
- Hang Power Snatch:  177.5x 2, 2, 2, 2, 2- (5x3 at this weight next week)

Back Squat:
- Warm Ups:  140x6, 230x4, 320x2
- Work Sets:  395x4 (Rep PR), 335x6, 275x8 (Try for 5, 7, and 9 at these weights next week)

Bench Press:
- Warm Ups:  50x10, 100x8, 140x6, 190x4, 230x2 (extra sets due to shoulder issues)
- Work Sets:  280x5, 240x7, 200x9 (go up 5 lbs on all sets next week)

Weighted Chin Ups:
- Warm Ups:  0x6, 25x4, 50x2
- Work Sets:  55x5, 40x7, 20x9 (go up 5 lbs on all sets next week)