Friday Sept 25 and Sunday Sept 27

Friday Sept 25 - Deadlifts

sumo DL 5x5 @ 185,195,205,215,220

front squats 3x10 @ 100,110,120

squats (box) 8x2 @ 155

hyperextensions 2x30

4 sets abs

glute activation: hip thrusts 2x10, bridges 1x10 and clams 1x10 (it was too late so I just powered through some rather than all)

Saturday - was away at a conference all day so missed bench work

Sunday Sept 27

did lots of warm ups - mostly triples and singles working up to 225 before putting the suit on

suited squats (full gear) 3x2 @ 245,255,265

polish pulls 3x7 @ 135,145,145

suitcase deadlifts 3x10 @ 65 for all

GHRs 2x15 @ 15,20

hypers 2x15, 1x20 - alternating 5 no pause, 5 with 5 sec pause

4 sets abs

glute activation - one set each of hip thrusts, glute bridges, clams (all with 5 sec pause, 10 reps)

Sept 21 to 23

Sept 21 - Bench

bench 2bd 5x5 @ 95,105,115,120,125 (needed help with 5th rep)

bench 3bd 3x5 @ 130,135,135 (second set didn't go well, but 3rd set went much better)

overhead extensions, Tate presses, bench dips, EZ bar curls, reverse grip curls as accessory

several sets weighted and unweighted abs

Sept 22 - Squat

squat 5x7 @ 140,150,160,170,180 (the 7th reps at 170 and 180 weren't my "best" - haha... the bar goes down my back fairly far so I find that 7s make my wrists and forearms exhausted)

snatch grip DLs 3x6 @ 185,195,205 (freakin' stupid weight for snatch grip)

Butt squats 3x5 @ 140,150,165 (was supposed to do 160 but bumped it up a bit)

snatch 2x8 @ 30,35, 1x10 @ 35

pfister hypers 3x20 @ 4,6,6

several sets abs - mostly unweighted

glute activation work - hip thrusts, glute bridges and clams all with 5 sec holds for 2x10s

Sept 23 - bench

close grip 3bd 4x6 @ 85,95,105,115... 115 felt good so I did 5 @ 120... would have done the 6th one with a spotter

cambered bar bench 6s (I think the bar weighs a bit more but I will put numbers in as if it weighs 45) @ 55,60,65,75

DB press 8s @ 20s,25s,25s

skullcrushers on floor 3x10 @ 45 each

pull aparts 1x20,2x15

face pulls with bands 2x15

reverse flyes 1x15

4 sets weighted abs

Sept 18,19,20

Sept 18 - Deadlifts

sumo DLs 3x8 @ 195,205,215

did a few singles @ 215 working on different food placement

front squats 3x5 @ 120,130,140 (darn this hurt my shoulders - in a bruised kind of way)

split squats 3x10 each leg @ barbell with 65lbs, decided that sucked and did last 2 sets with 35lb plate held in front of me

hyperextensions 3x15 @ 8lbs held at top of head

4 sets weighted abs

DB swings 3x20 @ 25lbs

Lots and lots of stretching

Sept 19 - Bench

Bench with bands (minis doubled once on end) 9x3 @ 75 (3 each grip)

" 2bd 3s worked up to around 110

" 3bd 3s worked up to around 130

Shoulders, lats and abs

Sept 20 - Squats

squats 3x3 (straps down, belt, wraps) @ 225,235,240 - last set was still super strong and easy... felt great

speed DLs 20x1 @ 155

GHRs 3x15 @ 25

hypers 3x12 @ 6lbs at top of head and 2 sec pause

overhead lunges - 1 fwd, 1bkwd, 1 walking with 25lbs

several sets of abs - weighted and unweighted

September 14 to 16, 2009

Monday September 14 - Bench

Legs up 5x7 @ 85,85,90,95,95

Legs up 3bd 3x7 @ 100,105,110

Legs up 2 sec pause 7s @ 65,70,75,80

Tate presses, overhead extensions, hammer curls and EZ bar bicep curls as accessory

several sets unweighted abs

Tuesday Sept 15 - Squat

Squat 5x7 @ 135,145,155,165,175

Squat wraps/belt 4x2 @ 215,225,235,245 (needed help at sticking point on second rep here)

Stiff leg DLs 3x8 @ 155,165,175

Butt squats 3x5 @ 135,145,155

Snatches 3x8 @ 30,35,35

Hyperextensions 2x15 with 5 sec pause

several sets abs

Wednesday Sept 16 - Bench

Close grip 10 to 2 @ 80 (10), 85 (8), 90 (6), 95 (4), 100 (2)

Close grip 2bd 6s @ 100,105

Close grip 3bd 4s @ 105,110

Close grip 4bd 3s @ 110,115,120

skull crushers 3x10 (with dumbbells), reverse flyes and another rear delt exercise and several sets of abs