February 17, 2012 Upper / Light

• Incline Bench Press: 265*4 275*1 230*6
• "Horizontal" pullups: 11, 7, 8
• Standing Press: 140*5 160*5 175*4
• Cable Curls: 40*15 50*10-10 second hold on final rep
• Kneeling Paloffs: 40*3

Wanted to see how much weight I could handle on incline.  Considering I'm about 203 right now, and was 231 when I got 275 for 3 last year at this time, I'm very happy.  Tried doing something different with pullups.  Had my chest almost parallel to the ground as I pulled.  Also, cable curls. Just for fun.  My standing press is going well, added weight & reps this week.  It seems like at this point of the bulk my deltoid chain is making the most progress

February 16, 2012 Lower / Light

• Squats: 315*4 325*2 335*2 345*1 315*2
• Power Snatches: 135*3 145*3 155*1
• Hanging Power Snatches: 135*6
• Lying Leg Curls: 130*6

I thoroughly enjoy higher weight lower rep sets, so not sure why I was aiming for 5 reps per set on squatting. I'd rather push the bigger weights for lower reps.  Going to see how this goes for a few weeks. Also, full snatches didn't really result in anything different than hanging power snatches, so back to the hanging snatches.

February 15, 2012 Conditioning

• Battling Rope / Rope Slam S.S.: 60/10 60/10  60/10 60/10
• Rope Pullups: 4, 3, 3
• KB Plank Rope Drags: 28kg*2

impromptu Wednesday conditioning session.  Did some rope pullups as well but my grip was not having it.  Not sure why it took me so long to figure out supersetting battling ropes & rope slams would be a good idea. 

February 14, 2012 Heavy / Lower

• Bench Press: 250*3 270*3 290*3 300*3 310*3
• Pullups: 50*3  50*3  50*3  50*3  50*3
• Push Press: 200*3 215*3 230*2 230*1 NEW PR

Well that went well.   Getting the hang of the push presses, hopefully can start to add more weight on.  

February 13, 2012 Lower / Heavy

• Deadlift: 410*3 440*3 485*2
• Hang Power Cleans: 185*3 195*3 205*X-tired 135*8
• Walking Lunges: 65*5
• Lying Leg Curls: 110*10 130*6

Good session, may back off the weight on the deadlifts next week to get a 3rd rep in on the third set.  Was beat by the third set of power cleans. Did some walking lunges, just because. Finished with leg curls in my continued quest to bring up my hamstrings

February 12, 2012 Conditioning

• 34.5" Plyo Box Jumps: 15
• 34.5" Seated Plyo Box Jumps: 15
• Plyo Bench Clap Pushups: 5, 5, 5
• Battling Rope / Rope Slam S.S.: 60/10 50/15 50/15

I finally put two & two together and did a superset with battling ropes & rope slams.  No clue why it took me this long.  Good session

February 10, 2012 Upper / Light

• Incline Bench Press: 265*4 230*5 230*5
• Close-Grip Pullups: 12, 8, 5
• Standing Press: 140*5 160*5 170*3

VERY tired for this one for some reason, not sure why. Still matched my numbers on incline & standing press from last week so that's good. Did Close-Grip pullups here...definitely a different feeling. 

February 9, 2012 Lower / Light

• Squats: 230*5 260*5 280*5 295*5 310*4
• Hang Power Snatches: 135*3 140*3 150*3 160*2 135*6
• RDLs: 315*5 365*5 385*3

Good stuff!  Thinking of doing regular snatches instead of hanging, we shall see. 

February 8, 2012 Conditioning

• over-box series jumps / PUPP S.S.: 10/:30 10/:30
• Broad Jumps / PUPP S.S.: 10/:45 10

rare Wednesday session, did some more jump work. I need to do more broad jumping, I love it.   

February 7, 2012 Upper / Heavy

• Bench Press: 250*3 270*3 280*3 300*3 310*3
• Pullups: 55*5 55*4 55*4 55*3 55*3
• Push Press: 195*3 210*3 225*1 225*2
• KB Rope Curls: 28kg*11 48kg*3 28kg*9

Fun session, strength coming on with the bench pressing again.  Pullups I found where they hid the old belt.   Push Press I was angry I only got 1 at 225, so I went back for another set and got a double.  Then I strung a rope through a kb and grabbed the rope by either side of the handle and started curling it.