830/09 - RE Lower

1 legged squats
BWx15 per leg
20lbs x 15 per leg
40lbs x 15 per leg

1 legged back extensions
1x15
2x10

Lying Leg raises
3x15

Sled drags
105lbs
x2 front walking
x2 back walking

8/20/09 - DE Bench

DE Bench
145lbs + 40lbs in chains 10x3

4 board press
225x5
275x3
315x1 miss the second because I hit the pins and lost the groove
315x3

V-handle pullups (alternating sides)
4x6

d1. Band pushdowns
Light band 1x15
Average band 3x12
d2. Band facepulls
light band 1x15
Average band 3x15

8/18/09 - ME Squat

ME SSB Box Squat
160x10
250x10
340x10
340x8 with loose squat suit
390x5
430x3
480x1
510x1 **PR**

http://www.youtube.com/watch?v=dBQVUnnYnv4

GHR Band ab crunches
minix15
Light band 3x15

c1. Light band leg curls
2x15 each leg
c2. Seated Calf Raises
70x2x15

8/16/09 - RE Upper

Seated Trap Bar Presses
Barx20
95x10
115x3x10

b1. Blast strap pushups
3x15
b2. Face pulls
95x3x15

c1. Chain curls
50lbs chain x3x10
c2. light band pull aparts
3x15

8/13/09 - DE Squat

DE SSB Box Squat w/ light bands
225x6x1

DE Jumpstretch platform deadlifts
225x6x1

Snatch grip rack pulls
225x20
315x15
405x8
455x3

d1. Seated calf raises
50x2x20
d2. Ab wheel rollouts
2x10

8/11/09 - ME Bench

ME Bench - Reverse Average Band
135x20
230x10
280x5
320x5
340x3
360x1 (Old pr = 375) Some strength has been lost from dropping weight.

I was going to try 370 but I figured I'd end it on a good note instead of risking the possibility of a miss.

a1. Luna rows (aka blast strap fat man rows)
3x12
a2. Average band face pulls
3x20

Chain flyes
40lbs each arm 3x12


To finish off I set up a mini band in the rack and did Judo front throw entries. I think i did 3x20 each side.

8/9/09 - RE Lower

1 Legged Squat
BWx3x15

1 Legged Back Ext.
BWx3x15

Lying leg raises
3x15

Pull throughs
90x3x10

8/6/09 - DE Bench

DE Bench
135+40lbs chain x 12x3

5 board press
225x5
275x5
315x3
335x1

8/4/09 - ME Lower

ME Good Mornings with Cambered Squat Bar
Bar x 15
135x10
225x5
315x5
365x3
405x1 **PR**

a1. Light Band leg curls
3x15 each leg
a2. Calf Raises
BWx3x15 each leg

Ab wheel rollouts from knees
2x10

8/2/09 - RE upper

Trap bar Military presses
95lbx3x10

a1. Light band pull aparts
3x12
a2. Face pulls
95x10
95x15
100x15

Chain curls
40lbs chainx3x10 each arm

7/30/09 - DE Squats

DE box squats with light bands with SSB
210x8x2

Snatch Grip Rack pulls - below knee
225x20
315x10
405x5

GHR situps
2x15