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  #21  
Old 05-05-2013, 09:18 PM
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Dynamic Effort Squats (Week 1, 50%)

Safety Squat Bar + Light Bands Box Squats

55x10
110x5
132x2
142x2x8

Front Squats
55x10
110x8
130x8
140x8

This is the second time ever doing front squats. I'm terrible at them but will be working them into my assistance work rotation to change it up, I think they'll help get my deadlift off the floor and work my stability.

Glute Ham Raises

3 sets of 12

T-Bar Row

60x12
82x12
104x12

This is an attachment for my barbell that I ordered, don't have enough room for an actual T-Bar. I think it's more of a core tool, but I'm using it for rows.
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  #22  
Old 05-21-2013, 11:14 PM
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Dynamic Bench (50% Week 1)

101x9x3 Against mini band

DB Presses

30s x 15
35s x 15
40s x 15

My dumbells only go up to 40 at home.

V-Handle Rows

60x12
82x12
107x12

Going to test my max at the end of this wave, starting to feel light, should be able to hit a PR.
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  #23  
Old 06-02-2013, 10:48 PM
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Box Squats

55x10
110x5
175x5
220x1
250x1
280x1
295x1 10lb PR

GHR's
3x12

Barbell Curls

45x12
55x12
65x12


Hit a small PR on box squats, haven't trained for a couple of weeks because of work conflicts. My goals for the summer are to train and eat consistently and not a have a nervous breakdown. Hah! Going to rotate some new exercises into training and hopefully smash some PRs. This time last year I didn't even have a place to train, so I am miles ahead. Looking forward to the new Xtend flavors coming out in a few weeks!
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  #24  
Old 06-23-2013, 09:15 PM
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Bench Press

45x10
100x5
122x5
142x3
165x3
187x2
187x3

Floor Press

45x10
100x5
130x5
150x5

Dumbell Shoulder Press

20s 2x12
30s x12
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  #25  
Old 06-29-2013, 09:20 PM
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SSB Box Squats

55x10
110x5
175x5
197x3
217x3
237x2

Sumo Deadlifts

165x5
210x3
260x3
325x2
345x1

Glute Ham Raises

3x10
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  #26  
Old 07-01-2013, 11:17 PM
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Speed Bench (Mini Bands)

45x10
100x5
120x3x9

Narrow Grip Bench Press

45x10
120x10
140x10

Military Press

45x12
78x10
88x5x2

Rear Delt Flyes

15x12
20x10
20x8
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  #27  
Old 08-01-2013, 09:46 PM
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First workout in a month, bodyweight is down 12 lbs. Strength and energy levels are down. Did some box squats and assistance exercises, short session. I have next week off from work so I think it will be a good opportunity to get back in the groove.
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  #28  
Old 08-10-2013, 10:36 PM
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Box Squats

Worked up to 245x3

Sumo Deadlifts

Worked up to 385x1

Work has finally slowed down and training has resumed.
Goals are 495 squat, 315 bench and 455 deadlift.
Ordered both new flavors of Xtend, can't wait!
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  #29  
Old 08-11-2013, 11:02 PM
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Speed Bench

Focused hard on pressing fast and arching hard.

Tate Presses

Pullups
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  #30  
Old 08-14-2013, 10:55 PM
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Speed Squats (50%, light Band)
Warmups
8 sets of 2 working sets

Band Abs
3x12
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