3-20-14

Snatch 95 3x2, 100 3x2, 115 3x2, 125 3x2, 135 3x2

Snatch pull 185x3, 225x3, 275x3, 295x3

Squat 315x3, 340x3, 360x3, 375x2, 390x2, 405x1, 225x3, 275x3, 315x3, 345x3, 370x3, 390x2, 410x1

Bench 135x8, 185x8, 225, 275, 185 2x8

Vertical lats 6x8

Shoulders 6x8

Db incline bench 3x8

3-18-14

CJ 3x2@95, 7x2@135, 5x2@155

Clean pull 185x2, 235 3x2, 285 2x2

Squat 315x3, 335x3, 345x3, 365x2, 385x2, 400x1, 410x1, 265x12, 265x5

Biceps 4x15

Triceps 2x15, 3x12

3-17-14

Snatch 10x2@95lbs, 5x2@105lbs technique work

Snatch pull 135x3, 165x3, 185x3, 205x3,  225x3

Squat 315x3, 335x3, 365x2, 385x2, 395x1, 405x1, 225 3x10

Db bench 3x15

Db row 3x15

Lateral raise 3x12

Bench 3x15

Trx row 3x12

Db shoulder press 3x15

week 6

SUN
Squat 365, 385, 405, 425, 435, 405 3x2
Bench 275, 295, 315, 330x, 325x (misgroove), 325 easy, 295 4x2 vol pr, 135x12
db floor press 75 4x8
rounded back gm 135 3x10

Mon

Squat 365, 385, 405, 415, 425

Bench 275, 295

Deadlift 405, 455, 495

Tues

Front squat 275, 315, 335, 345, 355, 320 3x2 vol pr

Military press 155, 175, 185, 190, 195, 185, 175 2x2, 175x1

Row 135 4x10

Back ext 45lbs 3x10

Thurs

Squat 365, 385, 405, 425, 435, 445, 405 3x2, 415x1

Bench 275, 295, 295, 295, 300, 305, 275 3x2

Deadlift 455, 495, 520, 540pr

Curls 3 sets

Kb floor press 60s 3x10

Fri

Squat 365, 385, 405, 415, 425, 435x, 405

Military press 155, 175, 185, 135x5, 135 2x6

Bb rows

Plate extensions

Sat

Squat 365, 385, 405, 415, 425, 425, 405x2, 315 3x1 5 breath pause

Bench 275, 295, 305, 315, 315, 275 3x2

Deadlift 455, 495, 525, 405x2

week 5

MON
Squat 365, 385, 385, 405, 425, 440, 450, 405 3x2
Bench 270, 270, 286, 297, 308, 319, 319, (286x3 286 2x2 vol pr)
deadlift 455, 495, 520
block pull below knee 455 3x6 vol pr
curls

TUES
Squat 365, 385, 405, 430, 445, 315x1 paused, 315x5
military press 135, 155, 175, 185, 195, 175 3x3 vol pr
row 135x8, 185x5, 225x5, 245x5 pr, 155x10
back ext 65lbs 4x6
curls

WED
Squat 365, 385, 405, 425, 445, 455, 405, 405 3x2 (7reps total vol pr)
Bench 275, 295, 315, 295x2
Deadlift 405, 455, 495, 515, 535 pr
cable curls

THURS
Front squat 275, 315, 335, 345, 345, 315, 315 3x2 vol pr
Military press 155, 165, 185, 195, 210xx, 185 3x2 vol pr 
bb row 135x8, 185x5, 185 3x8
btn tricep extensions 25kg plate 4x15

FRI
Squat 365, 385, 405, 415, 425, 435x
Bench 275, 295, 315, 325, 295 3x2, 295 1x1 vol pr
Deadlift 405, 455, 495, 515, 475 3x2 vol pr   

week 4

SUN
Squat 365, 385, 405, 425, 435x (back is fried cant maintain position for squatting so i get rounded over)
Bench 275, 295, 305, 315, 320, 290
dips 5x10
back exts 3x10 w/ 45lbs

MON

Squat 365, 385, 405, 415, 425, 435, 390 2x2

Bench 275, 295, 305, 315, 325x, 285x2, 285x3, 285x2

Deadlift 455, 495, 515

WED

Front squat 275, 315, 335, 345, 345, 355 pr, 315x2
military press 135, 155, 175, 180, 185, 195, 175x3, 175 2x2
row 135x8, 185 2x5, 225 2x5, 155x8
curls
back exts 45 3x10

THURS
Squat 365, 385, 405, 425, 435, 445, 450x, 405
bench 275, 295, 315, 285 4x2 vol pr
deadlift (positioning a little off tonight) 405 2x1, 455, 495, 515, 530 pr
RDL 225 3x10
curls

FRI
Squat 365, 405, 415, 425, 425, 435, 390 2x2, 390x1
Military press 155, 165, 185, 195, 205x, 205 pr, 180 3x2 vol pr
bb rows 135x8, 185x5, 225x5, 235x5, 155x8
leg press 3 sets
45lb tricep extensions 4xAMRAP

week3

Sun
Squat 365, 365, 385, 405, 425, 435, 445x, 385 3x2
bench 275, 285, 295, 305, 315, 320x, 275 3x2
back exts 45 3x10
tricep pressdowns

Mon
Squat 365, 385, 405, 425, 385x2, 435, 440, 395 2x2
Bench 275, 285, 305, 320, 325, vol pr 295 3x2
deadlift 405x2, 405x1, 455, 475, 495 (tie raw pr), 505 PR really easy could've repped
block pulls right below knees 455 3x5
machine curls 5 sets

Tues
Front Squat 275, 295, 315, 325, 335, 345, 350, 315 3x2 volume pr
Military press 135, 155, 165, 175, 185, 195 pr, 175 3x2 volume pr
bb rows 135x8, 155x5, 185x5, 205x5, 205x5, 135x8
db curls 4 sets 

Wed
Squat 365, 385, 405, 415, 435, 445, 405x2, 405x1
Bench 275, 295, 305, 315, 325, 330miss, 295x1
Deadlift 405, 405, 455, 480, 500, 510 raw pr
RDL 225 3x12
4 sets of curls

Thurs
Squat 365, 385, 405, 415, 425, 385 3x2
Military Press 135, 155, 165, 175, 180, 185, 200 pr, (175x3, 2x2) vol pr
bb row 135x8, 155 4x8
db floor press 60lbs 3x12
back exts 45 3x10

Sat
Squat 365, 385, 405, 425, 435, 445 (ugly rounded over), 405 3x2 vol pr
Bench 275, 295, 305, 315, 325, 290 3x2 (easy)
deadlift 405 2x1, 455, 485, 505, 520 pr, 465 3x2 vol pr
triceps 6 sets of different pressdowns, dips 2x8