12/29/10 - BLABA - Squats

a1) Box squats
135x10
225x10
275x8
315x5
365x5
405x5

b1) 45 degree back raises
+10lb plate x 3x12
b2) Seated Med ball twist
25lb x 3x15 each side

c1) Run 1-mile

I then did 45min of yoga.

12/27 - BLABA Upper

I worked out last week, but didn't post.
My deadlifts were 315x8, 365x6, 405x5
Pullups were like 13 or something.

12/27 -
a1) Over head press (i went light because my training partner was missing and I couldn't find a good spot at the gym to overhead press)
135x10
155x5
175x3
195x1

b1) DB press
45x25
55x15

c1) t-bar rows
90x4x15
c2) triceps push down
60x4x15

d1) Seated DB shrugs
70lbs each hand x 3x15
d2) db lateral raise
20x3x15

Barbell Circuit
deadlifts, bent rows, hang cleans, push press, back squat
75lbs x 2 sets of 10 reps each exercise.

12/20 - Upper Built like a badass

a1) Bench
205x8
225x6
245x8

b1) DB bench
35x25
35x18

c1) seated overhand rows
110x3x15
c2) Triceps straight bar push downs
50x3x15

d1) Trap bar shrugs
135x2x15
d2) db lateral raises
10x2x15

12/13 - DEB - triumvirate

a1) DE Bench +40lbs chain
135+40lbs chain x 8x3

b1) 4 board press
225x5
275x5
295x5
320x5 **5 lb PR**

c1) Facepulls
70lbs x 5x15

12/10 - MES/D

a1) Deadlift
135x10
225x5
315x5
365x3
405x1
455x1
480x1
500x1
510x1 **PR 25lb**

b1) Blast strap fat man rows
3x10

c1) Pistol squats (blast straps)
3x8 each leg

12/9/10 - MEB

ME Bench
a1) Reverse average band bench press
225x10
275x8
315x5
355x3
380x1
405x1 **10lb PR**

b1) speed bench
155x4x3

c1) Seated Military press
95x3x10
c2) Average band face pulls
3x15

d1) Strong band pulls to the sternum
3x10

12/7/10 - MES/D

DE Deadlifts - Jumpstretch platform with quad mini's
135x8
185x5
225x6x1

ME SSB Box Squat
160x10
250x8
340x5
390x5

12/6/10 - DEB

a1) DE Bench
135+minis x 8x3

b1) Floor press + 80lbs chains
135+80lbs (215) x 5
185+80lbs (265) x 3
230+80lbs (310) x 1
240+80lbs (320) x 1
275+80lbs (355) x 1 **PR by default** Assuming 40lb deload at bottom, this would still be a PR, 305 is best weight only floor press.

c1) Swiss bar scalp lockouts
95x5
135x5
155x3
170x1 these were bothering my right should so I quit here.

c2) Light band facepulls
3x15 (note: These are too easy, time to use average bands)

Updates

I wanted to get some numbers for 3 rep maxes for a new program starting the beginning of the year.

Military press - 180 3RM
Incline bench - 255 3rm
pin press - 275 3rm

Squat - 450 - 3RM
Trap bar deads - 455 3RM