February 18th to 22nd

Workout 2013.02.18 Monday

5/3/1 — 2.III.C (Bench)

Weigh-In: 211.0

WARM-UP
shoulder mobility
500 meter row (1:53)
lower body mobility / squat mobility

BENCH
5 x 80 (45%)
5 x 105 (60%)
5 x 135 (75%)
3 x 150 (85%)
3 x 170 (95%)

ASSISTANCE
Boring But Big Bench — 5 x 10 x 110 (62.5%)
Bent Over Row — 5 x 12 x 85

in timed supersets (10 rounds @ 90 sec)

CONDITIONING
Jump Rope 4 x 150 single unders
Goblet squats 4 x 8 x 25 lb KB
Sit ups 4 x 8

4 rounds @ 3:00 (usually about 45 sec rest)

Workout 2013.02.20 Wednesday

5/3/1 2.III.D (Squat)

Warm-Up
shoulder mobility
push-ups 3 x 8
turkish get ups w/ 24 kg KB 3 x 2 (alt arms)
lower body mobility

Squat:
5 x 45
5 x 105 (45%),
5 x 140 (60%),
5 x 175 (~75%)
3 x 200 (~85%)
8 x 225 (~95%) (PR)

PM of 285!

Boring But Big
Squat 5 x 10 x 132.5
chin-ups purple band 5 x 1

“I ain’t doin’ shit!”

Workout 2013.02.22 Friday

5/3/1 — 2.IV.A (Press) DELOAD

Weigh-In: 207.5

“If you want to lose weight, eat less!”

ASSISTANCE
(5 rounds)
Bird Dogs 5 x 20
Plank 5 x 25 seconds
Russian Box Step Ups 5 x 8
resting: at will

PRESS
5 x 55 (45%)
5 x 67 (55%)
5 x 80 (65%)

ASSISTANCE
(6 rounds @ 2 min)
Push-Ups 6 x 5
Chin-Ups 6 x 1 x purple band assist
DB Curls 6 x 5 x each arm x 20 lb FatGripz

CONDITIONING
(5 rounds @ 3 min intervals)
KB Swing 5 x 15 x 35 lb KB
Jump Rope Single Unders 5 x 150


Let me know what you think...