22 Feb Log

Competition next Saturday. Last squats today.


squats
135 x10
225 x8
315 x5
405 x3
495 x2
545 x2
585 x1
635 x1

Took my second attempt since I had knee sleeves on. Went pretty well.

snatch grip deads
365 x5
405 x3

face pulls
75 x3 x30

abs 
115 x2 x30

leg extensions
100 x25, 50, 25

18 Feb Log

deadlift
135 x10
225 x8
315 x6
405 x5
495 x3
545 x1
585 x1
525 x2 x2

front squats
135 x2 x3
225 x3
315 x3
405 x1

dimel deads
315 x3 x10

16 Feb Log

OHP
45 lb x 20
95 lb x 15
135 lb x 12
135 lb x 12
135 lb x 12

Power Shrug
585 lb x 10
675 lb x 8
765 lb x 5
765 lb x 5
765 lb x 5
765 lb x 5

Back Raise
+25 lb x3 x8

DB side bend
100 lb x2 x10/side

15 Feb Log

Squat
135 lb x 10
225 lb x 8
315 lb x 6
405 lb x 5
495 lb x 4
545 lb x 2
585 lb x 1
625 lb x 1
525 lb x 3

Snatch Grip Deadlift
365 lb x 3
405 lb x 3
405 lb x 3

DB External rotation
15 x3 x12/side

DB rear delt fly
15 x3 x20

leg extension
110 x50, 30, 20

12 Feb Log

• • Bench Press
    • 45 lb x 50
    • 95 lb x 30
    • 135 lb x 15
    • 185 lb x 10
    • 225 lb x 8
    • 255 lb x 5
    • 275 lb x 3
    • 315 lb x 2
    • 345 lb x 1
    • 275 lb x 6
    • 275 lb x 4
• • Pec Deck Flyes
    
    • 110 lb x100
  • Cable crunches
  • 130 x2 x20

11 Feb Log

• • Deadlift
    • 135 lb x 12
    • 225 lb x 8
    • 315 lb x 6
    • 405 lb x 5
    • 495 lb x 3
    • 525 lb x 2
    • 555 lb x 1
    • 585 lb x 1
    • 525 lb x 3
• •  Front squat
    • 135 lb x 8
    • 185 lb x 5
    • 225 lb x 5
    • 255 lb x 5
    • 285 lb x 3
    • 315 lb x 3
  • Cable crunches
  • 95 lb x 100
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  • Good day, all in all. My traps are destroyed though, from high pulls on saturday and deadlifts today.
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9 Feb Log

ohp
45 x25
95 x20
135 x3 x12

snatch grip high pulls (from the hang)
135 x8
185 x7
225 x6
275 x4
315 x3
365 x2
405 x1

hyperextensions
bw x3 x10

db side bends
85 x3 x10/side

rear delt flyes
15 x3 x12

8 Feb log

Squat
135 lb x 10
225 lb x 8
315 lb x 6
405 lb x 5
495 lb x 3
545 lb x 2
585 lb x 1
615 lb x 1
Probably the best squatting day I've had in a while. 615 was deeper than I wanted, but it worked.

Snatch Grip Deadlift
365 lb x 3
405 lb x 2 x3

lat pulldown 
130 x2 x15

abs
115 x25

5 Feb Log

Bench Press

• 45 lb x 50
• 95 lb x 30
• 135 lb x 15
• 185 lb x 10
• 225 lb x 7
• 250 lb x 5
• 275 lb x 3
• 300 lb x 2
• 325 lb x 1
• 350 lb x 1
• 265 lb x 8
• 265 lb x 4

Quick and to the point

4 Feb Log

deadlift
(trap bar) 225 x10
(straight bar) 225 x8
315 x6
405 x4
455 x3
495 x2
545 x1
585 x1
495 x3

leg press
660 x3 x10

pec deck flyes
70 x100

2 Feb Log

bench
45 x50
95 x20
135 x15
185 x10
225 x8
275 x4
315 x2
335 x1
275 x8

tricep pushdown
100 x4 x12

ohp
135 x12
135 x8

leg extension
140 x3 x20

also a bunch of band pull aparts with the monster mini

1 Feb Log

• •  Squat
    • 135 lb x 12
    • 225 lb x 8
    • 315 lb x 6
    • 405 lb x 5
    • 455 lb x 3
    • 505 lb x 3
    • 555 lb x 2
    • 585 lb x 1
    • 405 lb x 6
• •  Snatch Grip Deadlift
    • 315 lb x 3
    • 315 lb x 3
    • 315 lb x 1
Leg Curl
• 130 lb x 100