11/25/09 - 5/31 Deadlift (BBB)

Deadlifts
135x10
185x10
225x8
65% 275x5
75% 315x5
85% 355x7

45% 185x5x10

GHR
5x10

11/23/09 - 5/3/1 Military Press Boring But Big

Trap bar seated Military press
Barx10
85x10
105x5
125x5
140x9

Trap bar seated Military Press
75x5x10

Neutral Grip pullups w monster mini
5x10

11/11/09 - ME upper

ME Floor press
barx20
135x10
185x5
225x3
265x1
295x1 **PR**
305x1 **20lb PR** I felt I had more in the tank but since my training partner wasn't there I didn't want to push it. The last two times I've done these I've totaled a 35lb PR. I think my strength has improved due to chain flies!!! Seriously, those things are brutal and I think has brought up my chest strength.

JM Press
95lbs x 3x10

Lateral raises
Slow negative (5-6 secs lowering)
10lbs x 3x10

11/16/09 - ME Lower

ME Box squat
135*15
185x8
225x5
275x5
315x3
365x1
405x1
455 = I loaded this on my back and I am not sure what was up today but the weight felt super heavy. My shoulders, elbows and back didn't like the way it felt. I just wasn't into it. So i decided to rack it an call it quits.

Since i was real unmotivated I just did some ab wheels and BW GHRs.

GHRs
bw 2x20

Ab wheel
3x10

11/6/09 - DE lower

Speed Pulls
270lbs + 20lbs chain x 2x1
270lbs + 40lbs chain x 2x1
270lbs + 60lbs chain x 2x1
270lbs + 80lbs chain x 2x1
270lbs + 100lbs chain x 2x1

Deadlifts
315x1
365x1
405x1
455x1
480x1 **PR** 15lb PR!!

Step ups
40lbs chain x 3x12

Band ab pull downs
Strong + Monster mini bands x 4x15

ME bench - 11/4/09

ME Bench - Reverse average band 3 board press
225x10
275x5
315x5
365x3
395x1
425xMiss

Triceps death
195lbsx2x5 at 1-4boards

Monster mini band pullaparts
3x20

lying neck raises
30lbsx3x10


Due to a sprained middle finger my grip was killing me so i limited my exercises.

11/1/09 - DE Bench

a1. DE Bench + doubled mini bands
130lbsx8x3

b1. Chain flies
60lbsx2x10
60lbsx1x7

c1. Chin ups
3x8
c2. Seated DB cleans
40lbsx3x10

d1. Neck harness (backwards)
35lbsx3x10