Nov 19, 2014
14.11.18 Week 4/Day 1 APRE/Am. Open Prep
Squat 45x10 135x5 185x10 265x6 315x1 355x8 365x6
DL (deficit 2") 135x5 225x6 335x8 345x8 Push-ups 8x8,3x6,2x5,5x4,4x3: 124 total
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14.11.18 Week 4/Day 1 APRE/Am. Open Prep
Squat 45x10 135x5 185x10 265x6 315x1 355x8 365x6
DL (deficit 2") 135x5 225x6 335x8 345x8 Push-ups 8x8,3x6,2x5,5x4,4x3: 124 total
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14.11.14 Week 3/Day 3 APRE/Am. Open Prep
DL 135x5185x10 275x6 365x6x2 Bench (close grip) 45x10 95x6 135x6165x6x2
Chins (8 min amrap) 5-5-3-3-3-3-2-2-2
14.11.11 Week 3/Day 1 APRE/Am. Open Prep
Squat 45x10 135x5 175x10 250x6 335x10 345x8
DL (Pause) 135x5 225x5 300x8 300x7
Hanging Leg Raise (amrap 8 mins): 8x8
14.11.07 Week 2/Day 3 APRE/Am. Open Prep
DL 135x6 155x12 235x10 315x15 325x10
Bench (Close Grip) 45x10 75x10 115x12 135x10x2
Kroc Rows (dbs): 8 min AMRAP 40x8x12
14.10.31 Week 1/Day 2 APRE/Am. Open Prep
Bench 45x10 75x12 115x10 145x17 160x15
Pause Squat45x10 135x10 195x6 265x7x2 Dips (amrap 8 min) 8-8-8-8-8-8
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14.10.27 Week 1/Day 1 APRE/American Open Prep
Squat 45.10 135.5 135.12 185.10 245.15 (stopped: headache- had 10 more easy) 255.15 (again)
DL
45.10
135.12
205.10
270.11
285.8
Leg raise (8:40 AMRAP)
8-8-8-8-8-8
Incline lockout tricep-bench press
25.12.4
14.10.16 Last Licks
Squat 45x10x2 135x5 225x5 275x3 275x1x2 (3?)
Bench (kilos) 20x10 42.5x5 52.5x5 62.5x3 70x2 80x1x3
14.10.14 Openers
Squat 45x10x2 135x6 225x4 275x3 315x2 365x1 opener: 170kg Bench 45x10x2 95x5 115x5 135x3 155x2 175x1 opener: 85kg
DL 45x10x2 135x5 225x5 315x3 375x2 405x1 opener: 415lbs (~187.5kg)