3.25.11
PLP=14
weight: 171
Total bw pullups done in between sets: 33
Bench:
5x135
5x160
10x180
10x130
10x130
10x130
10x130
10x130
Bb rows strict with squeeze:
10x95
10x95
Kroc rows:
20x80 each arm
Shoulder shocker: 2 sets, 25 lbs plate, 10 lbs db
Anti-lateral extension abs: 1 arm db farmers walks. 45 sec, 80 lbs, 3 sets each arm
3.28.11
PLP=17
Weight: 172
Total BW dips between sets: 93
Squats:
5x185
5x215
6x240
10x135
10x135
10x135
10x135
10x135
Leg Curls:
10x90
10x105
10x120
SLDL:
10x145
10x145
Shoulder Shocker: 2 sets, 25lb plate, 10lbs dbs
Anti-Extension Abs: Ab rollouts, shins on fully folded mat, knees hanging off: 4 sets, 8 reps each
3.29.11
PLP=18
1v1 basketball for 60 min.
Power Cleans:
3x115
3x135
2x155
2x175
3.30.11
Weight: 173
PLP=19
Total BW chins between sets: 21
Basketball: pm. 5v5. 90 min
Military Press from pins(just above head):
2x95
2x115
2x135
Military Press:
3x100
3x115
6x125
10x95
10x95
10x95
10x95
10x95
Pullups:
10xbw
8x25(straps)
7x35(straps)
7x45(straps)
15xbw(straps)
Shoulder Shocker: 3 sets, 25 plate, 10 db
Anti-Rotation Abs: Pallof: 10x50, 10x60, 10x70
I really liked starting off with the presses from the pins like the IBB program. I will use the same concept with rack deads before deads on friday.
3.31.11
PLP=20
AM: basketball, 2v2, 45 min
4.4.11
PLP=24
Weight: 173 lbs
Total BW dips between sets: 48
Rack Deads:
3x135
3x225
3x275
3x315
3x365
Deads:
3x275
3x315
7x350
10x205
10x205
10x205
10x205
10x205
Leg Press:
10x270
10x320
10x320
10x320
10x320
Shoulder Shocker: 3 sets, 25 plate, 10 db
Anti Lateral flexion abs: 1 handed db farmer walk, 1 sets, 85 lbs, 70 sec each side
4.5.11
PLP=25
1v1 basketball: 40 min. Won 2, lost 1
4.6.11
Weight:173
PLP= 26
Total BW pullups between sets: 28
Bench from pins:
3x135
3x175
3x195
2x205
Bench:
3x145
3x170
6x190
10x140
10x140
10x140
10x140
10x140
DB rows:
15x80
Shoulder Shocker: 1 set, 25, 10
Anti-Extension Abs: AB rollouts, knees on floor, 2 sets, 15 reps
4.8.11
Weight: 172
Squats:
3x205
3x225
5x255
Widowmaker leg press:
20x320
4.13.11
Weight:170
Total bw pullups between sets: 27
Military press from pins:
3x85
3x95
3x115
2x135
2x150
Military press:
5x105
3x120
3x135
10x100
10x100
10x100
10x100
10x100
Pullups:
10x0
8x25
8x35
8x45
12x0
Anti-rotation abs: pallof press: 15x70, 15x80
4.15.11
Total bw dips between sets: 38
Weight:171
Deads:
5x295
3x345
4x370
Widowmaker: 20x225
4.17.11
Total Pullups: 12
Weight: 170
Bench from pins:
3x135
3x175
2x195
1x205
1x215
Bench:
5x160
3x180
2x200
10x150
10x150
Bad, tired, day
4.19.11
Weight: 171
Total BW dips between sets: 87
Squats:
5x215
3x240
2x270
10x155
10x155
10x155
10x155
10x155
4.26.11
Basketball: Shot around for 2 hours