10 Weeks till Home

Training Logs
1

Im interning at USC right now as a strength and conditioning intern, I figured I might as well log on here as I work with Shelby as well…
5’8
212
Bench 330
Squat 495
Deadlift 555

Goals:
Get lean—Hence working with Shelby
Get Strong----hey its what its about
Improve upper back

9.19.11 hypertrophy

Deadlift
135x5
225x5
315x5
365x5
365x5
365x7

BB Row
185x8 (4 sets)

Pull ups
30 reps 5 sets

Hammer High Row
4x8

Hammer curls
4x8

DB Farmers Hold
100sx 30seconds
145s x 17 seconds

Notes Deads were light like they should be at this point

2

9.20.11
Bench
135x15
185x12
225x8(4sets).

Db oh press
55x8(4sets)

Db incline weight given each hand
90x8
95x8
100x8
110x8

A1) skull crushers
95x8(4sets)
A2) side lateral
15x15(4sets)

B1) battle rope
30 seconds (8sets)
B2) box push up
10 (8 sets)

3

9.21.11
Squat
135x10
225x5
275x1
315x1
365x1
405x1
425x1
455x1
465x1
315x10(3sets)

A1)split squat
135x5 each leg (3sets)
A2) barbell hip thrust
135x8
A3) glute ham raise
10x bw

Notes-

  • just wanted to see where my strength is at
4

9.22.11
Rack deadliest
135x10
225x5
315x3
365x1
405x1
455x1
495x1
545x1
585x1
635x1
675x1(pr)
700x1(pr)

Ng pull ups
6x bw (5sets)

Db row
100x8 (3sets)

Hammer iso row weight givens each side
115x8 (3sets)

Bb curls
65x12(5 sets)

Notes
-no idea where I found that strength today

5

9.24.11
Sqqqqquat
135x10
225x5
275x3
315x3
365x3( 2 sets)
365x9 maybe had 3 more in the tank
275x10 (2 Sets)
275x15

Leg press
5x12

DB RDL
100x10
110x10
125x10

abs and such