12/16/09 - 5/3/1 Bench

Bench
75% 215x5
85% 240x3
95% 270x6

Floor press
135+light band behind back x 5x10

Blast strap facepulls
3x10

12/14/09 - Back/bi's - 5/3/1 deadlift alternative

A1. Chinups
4x6

B1. Straight arm pushdowns
50x3x15
B2. 1-arm band rows
Strong band x 3x10

C1. chain curls
40lbsx3x10

D1. 35lb kb concentration curl
3x10

E1. Band hammer curls
Monster mini x 2x15

12/11/09 - 5/3/1 Military press

A1. Seated Trap bar press
75% 125x5
85% 140x3
95% 160x7

B1. Band facepulls
Average bandx3x15
B2. 35lb kettlebell lateral swings
3x10

C1. Band pushdowns
Strong band x 3x10

Neck harness
25x10
35x10
45x10

12/9/09 - Delts/Neck/traps/abs - 5/3/1 squat alternative

Plate raises
25x15
45x10
55lbs with stone trainer x3x10

Upright rows
50x10
50x15
90x10
110x2x10

c1. Trap bar shrugs
135x10
225x3x10
c2. Ab wheel rollouts
3x10

d1. Neck briges (tripod and lean side to side)
3x20 (10 per side)
d2. Standing cable crunches
Hated these...prefer doing these with bands. I did 1x10 with 60 lbs, the only a few reps the 2nd set then stopped.

12/7/09 - 5/3/1 Bench BBB

Flat Bench
Warmup to:
200x3
230x3
255x8

b1. Floor press + monster mini around back
135x5x10
b2. Blast strap scarecrows
5x10

12/4/09 - Deadlift- Did upper body variation due to injury instead of 5/3/1

Chin ups
Bwx4x6

Average band one arm rows
3x10

Straight arm pushdowns
40lbsx3x15

Chain curls
40lbsx3x10

KB concentration curl
35lbx2x10

Monster mini band 1 arm hammer curl
2x15

12/2/09 - 5/3/1 Military Press

Well I severly sprained my ankle on Sunday so I took Monday off. It looks like squatting and deadlifting will be on hold for a little bit so i am focusing on upper body a bit more.

a1. Seated Trap Bar military press
115x3
130x3
150x8

b1. DB lateral raises (slow eccentric - 4-6 secs)
3x10
b2. Light band facepulls
3x15

c1. Average band tricep pushdowns
3x15
c2. Monster band pull aparts
3x10

Neck harness
25x15
35x10
45x10

11/28/09 - 5/3/1 bench BBB

Can't remember what I did this day...