7/9/11
Warmup
Box Jumps
3xBW
1xBW+25,35,50,70,90
Squats (Calculated off of 293lbs)
70% 3x205
80% 3x235
90% 10x265
Pistol Squat (To bench)
5xBW,BW+10,BW+25,BW+35
RDL
4x135,225,275
Squat Machine
20x180,270
8/1/11
Warmup
Shoulder Press (Calculated off of 131lbs)
5x45,65,85
75% 5x100
85% 3x110
95% 7x125
Chinups
10xBW,BW+15,BW+30
4,3,2xBW+70
Weighted Pushups
6xBW+45
15xBW+70
9xBW+100
Superset
Lat Pulldown 10x120,150,180
Ez-Bar Curls 3x10x75
Plate Rows
5x145
10x145
8/3/11
Warmup
Deadlift (Calculated off of 365lbs)
5x135
5x185
5x225
75% 5x275
85% 3x310
95% 6x350
Cleans
1x135,155,185
Hip Thrusts
5x135,155,185,225
Swiss Ball Curls
3x20
8/4/11
Warmup
Push Press
1x135,155,185,205,215 (PR)
Bench Press (Calculated off of 230lbs)
5x45,65,95,135
75% 5x170
85% 3x195
95% 4x220 -awful
Dips
10xBW,BW+25,BW+50,BW+75
Rows
5x135,155
2x185,205,225
Cheat Curls
5x135
3x5x155
Chinups
8xBW
6xBW+25
4xBW+50
2xBW+75
Farmers Walk
80 yards x 45db’s, 60db’s,75db’s
8/5/11
Warmup
Box Jump
3xbw, bw+10
1xBW+25, BW+35, BW+50, BW+70
Squat (Calculated off of 280lbs)
5x45,135,185
75% 5x225
85% 3x250
95% 7x280
Box Squat
1x225,245,275
Squat Machine
2x20x270
Did rep testing again this week instead of a deload week, and everything went up :). Here’s hoping it’s not temporary
Shoulder Press: 6x135
Deadlift: 12x315
Bench Press: 16x185
Squat: 20x225
The squats felt ridiculously light, and if weren’t for the massive headache I developed around rep 15, I probably could have ripped off 25-30. All lifts are rep records for me, no matter how puny they may be to others on here 
8/15/11
Warmed up with footwork and lots of box jumps
Overhead Press (Calculated off of 136lbs)
65% 5x87.5
75% 5x102.5
85% 13x115
Chinups
8xBW
6xBW+20
4xBW+50
3xBW+80
DB Rows
2x12x110
Weighted Pushups
30xBW+45
15xBW+45
1-arm rows
10x135
2x10x160
8/16/17
Warmup with lots of footworks and jumps
Cleans
1x135,155,175
Deadlift (Calculated off of 370lbs)
65% 5x240
75% 5x275
85% 11 or 12x315
Stepups
5x30,45,60,75,90,105
8/17/11
Warmup with footwork, jumps and mobility
Bench (Calculated off of 235lbs)
65% 5x152.5
75% 5x175
85% 12x200
Dips
10xBW-10,BW+20,BW+50
8xBW+80
Bent Over Rows
8x135
6x155
4x185
2x230
1-arm rows (per arm)
10x160
8x170
6x180
4x190
2x205
8/18/11
Warmup with foot work and box jumps
Squats (Calculated off of 298lbs)
65% 5x195
75% 5x225
85% 12x255
Leg Press
10x210,250,300,350,400
Donkey Kicks
10x90,110,130
Swiss Ball Curls
3x25
8/21/11
Warmup with jumps and footwork
Bench Press (Calculated off of 235 lbs)
70% 3x165
80% 3x187.5
90% 10x210 (Rep record)
Squat (Calculated off of 298lbs)
70% 3x210
80% 3x240
90% 9x270 probably had one or two left in the tank, but I wasn’t chancing it without a spotter
Superset:
Leg press
10x270,290,320,340
Dips
10xBW,BW+20,BW+50
9xBW+80
Superset:
GHR
10xBW,BW+10,BW+25,BW+35
Chinups
10xBW , 8xBW+20, 6xBW+50, 3xBW+80
Finished with swiss ball hamstring stuff
8/22/11
Warmup with footwork and jumps
Overhead Press (Calculated off of 136lbs)
70% 3x95
80% 3x110
90% 10x122.5
Weighted Pushups
30xBW+45
20xBW+20
DB Rows
15x100, 12x100, 10x100
Finished with pulling stuff to keep my shoulders in balance
8/23/11
Warmed up with footwork and boxjumps
Deadlifts (Calculated off of 370lbs)
70% 3x260
80% 3x295
90% 7x335
Cleans
1x135,155,185
Hip Thrusts
5x185,205,225
RDL
8x205
2x8x225
8/29/11
Warmup
Shoulder Press (Calculated off of 136lbs)
75% 5x102.5
85% 3x115
95% 7x130
Chinups
10xBW
8xBW+20
6xBW+50
5xBW+80
Weighted Pushups
30xBW+45
23xBW+45
One Arm Rows
10x140
8x150
6x165
4x175
4x215
8/30/11
Warmup
Deadlift (Calculated off of 370lbs)
75% 5x275
85% 3x315
95% 8x350
Clean
1x135,155,175,185
Hip Thrust
5x185,205,225
Donkey Kicks
5x110,130,150,170
9/2/11
Excellent workout; need to drink a five hour energy before every lift
Warmup
Bench Press (Calculated off of 235lbs)
75% 5x175
85% 3x200
95% 7x225
Squat (Calculated off of 298 lbs)
75% 5x225
85% 3x255
95% 10x285
Chinups
2x4xBW+75 4xBW+80
Dips
10xBW+20,BW+50 7xBW+80
Bulgarian Squats
5x135, 10x135
Squat Machine
20x270,360
Week of 9/5-9/9
Testing Week Again
Deadlift 10x315 (Early morning, and I was sore. I’ll take it)
Bench 17x185 (Almost got 18, failed close to the top)
Shoulder Press 7x135
Squat 20x245 (Far too easy)
9/11/11
Warmup
Shoulder Press (Calculated off of 141lbs)
65% 5x90
75% 5x105
85% 11x120
Weighted Chinups
4,3,2 x BW+90
Weighted Pushups
35xBW+45
24xBW+45
Finished with curls
9/15/11
Warmup
Squat (Calculated off of 303 lbs)
65% 5x197.5
75% 5x227.5
85% 12x255 (Dropped my squatting depth by an inch, took a few pounds off)
I cannot for the life of me remember what else I did, but the squats were a good workout. Wrestled in the evening.
9/16/11
Didn’t get a chance to warmup; this affected my lift.
Bench Press (Calculated off of 240 lbs)
10x45,65,95,135
65% 5x155
75% 5x180
85% 8x205 ~ blegh
Weighted Chinups
2x3xBW+90
Dips
2x20xBW+25
Cheat Curls
10x135, 10x155
Bent Over Rows
3x2x225