531 Lower
Squat
5x185
3x205
1x245 *failed, very close
1x225 +1spotted
Deadlift
5x205
3x225
2x245
Leg Ext.
12x125
Leg Curl
12x6plates
Calf Raises
12x235
1.5min side planks into
3min center plank
3x20 FK
12 pull-ups
Monday, February 25, 2013
FRI Feb 22
531 Upper
Bench
5x135
3x155
1x175 *failed
C. Rows
5x120
3x140
1x160 +1poor form
MP
1x10 35
1x10 40
1x6 45
Lat. PD
5x140
3x165
3x180 +1not perfect (4total)
3x20 SU
3x20 FK
12 pull-ups
Bench
5x135
3x155
1x175 *failed
C. Rows
5x120
3x140
1x160 +1poor form
MP
1x10 35
1x10 40
1x6 45
Lat. PD
5x140
3x165
3x180 +1not perfect (4total)
3x20 SU
3x20 FK
12 pull-ups
THURS Feb 21
3x3 Lower
Squat
3x3 205 +3 on last set
Deadlift
3x3 225 *weak grip today
BB Split Squat
3x5 115
Leg Ext.
1x10 125
Leg Curl
1x8 6plates
1.5min side planks into
3min center plank
14 pull-ups
TUES Feb 19
3x5 Upper
SPEC CIRCUIT
weight vest
Bench
3x5 145 +1forced rep
C. Rows
3x5 125
1x160 *bad form
DB MP
3x7 40 +1
Lat. PD
3x5 145
12 wide pull-ups
30 SU
SPEC CIRCUIT
weight vest
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