PBTS
Cy.3 Wk.1
11/9/10 tues
@ work
0930
DL
w/u
1.DL
185x5
225x5
285x3
325x3
365x3 -rpe-7
395x1,1- rpe-7.5
50jr in btwn x 7s
Note: still sore as hell from sunday’s football, took monday off, just did required and bagged it.
PBTS
Cy.3 Wk.1
11/9/10 tues
@ work
0930
DL
w/u
1.DL
185x5
225x5
285x3
325x3
365x3 -rpe-7
395x1,1- rpe-7.5
50jr in btwn x 7s
Note: still sore as hell from sunday’s football, took monday off, just did required and bagged it.
PBTS
Cy.3 Wk.1
11/10/10 Wed
1400
CGB
1.CGB
135x12
165x7
190x3
220x3
*250x3
275x1,1
CSR
70x10,7
90x8,8
115x4,4,4
80x8
Dips
BWx10
25x7
40x6,6
Alt. curls
40x8
50x7,7
50JR-in btwn x 15s
PBTS
Cy.3 Wk.1
11/11/10 THurs
MBBS
0800
w/u
1.MBBS
135x5,5
210x3
240x3
*270x3
225x2,2,1
50jr-in btwn x8s
PBTS
Cy.3 Wk.2
11/12/10 Fri
Milt
@ work
w/u
Milt
95x7
105x5
120x5
*135x7
1b.NG Chins
BWx5x5
Rope Face pulls
62x10
52x10
2b. Rope OH ext
62x10
52x10
3.Cable Scarecrows
12x10,10,10
3b. Zott curls
30x8,8,8
PBTS
Cy.3 Wk.2
11/13/10 Sat
off
PBTS
Cy.3 Wk.2
11/14/10 Sun
DL
1130
w/u
DL
135x5
225x5
275x5
315x4
*365x7
Yoke-50ft
460x2
550x2
600x2
3.Stones-52"
250x2
270x2
300x1
PBTS
Cy.3 Wk.2
11/16/10 Tues
CGB
0800
@ work
1.CGB
135x5,6
180x5
205x5
*235x7
2.rope facepulls
52x15,15
62x10,10
4.med ball pushups
bw x10x4s
Alt curls
35x8
45x7,7
Rope OH ext
52x13,10,8->42x10
PBTS
Cy.3 Wk.2
11/17/10 wed
BS
1400
MBBS
135x5
195x5
225x5
*255x5,2
275x1
300x1
275x1 x5s
1arm KB swing
70x10/arm x 2s
Med. grip Pullups
BW x8,10
25x5x3s
50jr x7s
Nice!!
PBTS
Cy.3 Wk.3
11/19/10 fri
Milt
1040
1.Milt
95x7
120x5
135x3
*150x6
165x1,1,2
2.NG CSR
70x10,10
90x6,6
100x6
90x6,6
3.Axle
3pp/5pj
120x1
170x1
1pp/1pj
210x1
PJ
230x1
50jr x7s
PBTS
Cy.3 Wk.3
11/20/10 Sat
DL
1200
DL
225x3
275x5
315x5
345x3
*385x5 rpe-8.5
Stones-full ext, no load
250x1,2,3
BH
210x4,5,5
PBTS
Cy.3 Wk.3
11/22/10 Mon
CGB
1000
CGB
135x10
185x5
225x3
245x1
*260x3 rpe-8
280x1,1
Pullups
BWx10x5s
wider
25x3x3s
3.Dips
BWx10x3s
4.Hammer curls
45x6
50x6
55x6
4b. Band pullaparts
monster mini x 10x3s
50 jr -inbtwn x10s
PBTS
Cy.3 Wk.3
11/23/10 tues
sqt
1000
FS
135x5,5
185x3,3
225x1,1
BS
225x5
255x3
275x1
*285x3,1,1,1
V-grip corner row
90x10
115x10,10
50jr x5s
11/24-12/4 = deload/off
–obviously doing stuff, but nothing worth mentioning
PBTS
Cy.4 Wk.1
12/5/10
work
12/6/10
Cond
KB snatch
40x10/arm
50x10
60x5,5,5
row 1000m
15 ghr situps
20 pushups
x3 rds
t=12:something
12/7/10-tues
bjj
–was going to do other conditioning but no time
PBTS
Cy.4
A10
12/8/10 wed
Milt
bar x a bunch
100x10,10,10,10,*16
Chins
BWx10,10,10,8,8,8,6=60
3.FS
135x5,4
100chain+135 x 3,3
+160x 2,2,2
50jr x11s
cond.–ran out of time
mma
PBTS
Cy.4
A10
12/9/10 thurs
@ work
Cond
2.Treadwalk
inc-8
spd-3.3
t-35min
PBTS
Cy.4
A10
12/10/10-fri
DL-1 day early bc work was slow, and I have to work tonight=busy
w/u
1.DL
135x5
225x5
250x10,10,10,10,*15
315x1
365x1
CSR-NG
70x8,8,8,8
Axle PP
120x8
50chain 120x3,3
150x3
70chain 120x3,3,3,3
50jr x7s
pullups-bwx5,5- total for week=100
MMA
PBTS
Cy.4
A10
12/12/10-sun
@ work
tread work 30 min inc-5.0-10
MMA
PBTS
Cy.4
A10
12/14/10-wed
CGB
CGB
135x10
170x10,10,10,10,*15
PUllups
BWx10,10
25x5,5,4,4,2
ran out of time
MMA
PBTS
Cy.4
A10
12/15/10-wed
work
JR x 700ish
PBTS
Cy.4
A10
12/16/10-thurs
Sqt
Box sqt
135x5,5
170x10,10,10,10,*12
225x2
255x2
NG Pullups
BWx10,10,10,10,10
PBTS
Cy.4
10-I
12/17/10-Fri
Milt
w/u
Milt
bar x15
90x5
105x5
110x10,10,*15
chins
30x5,5,5
3.axle cgb
50chain 120x8
100chain 120x6
170x4,4,4,4
50jr x 8s
PBTS
Cy.4
10-I
12/18/10-Sat
@ work
Stepmill
L-7-8
T-15min
Pullups
BWx5,5,5
Leg raises
bwx10,10,10
Stand Abs
72x10,10,10
Med ball throws
14x 60
cable gms
27x10
stretch
PBTS
Cy.4
10-I
12/20/10-Mon
DL
2.Axle PP
120x6,3
50chain+120x1,1,1
70chain+120x3,3,3,3,3,3
3.CSR-wide
70x8,8,8,8
4.PSn-kg
40x2
50x2
60x2,2,1
PBTS
Cy.4
10-I
12/21/10-Tues
@work
1.Pullups
BWx7,7,7,7,2
1b.Med ball pushups
BWx10,10,10,10
1c.JRx100x4s
2.quad ped
BWx10,10,10
2b.Pullups
BWx5,5,5
2c.Step ups
BWx30,30,30
3.ABSx a bunch
4.JRx a bunch
5.Treadwalk
inc-9
spd-3.5
t-20min
Power shrugs
115x20
225x20
PBTS
Cy.4
10-I
12/23/10-Thurs
CGB
w/u
1.CGB
135x12
155x5
175x5
190x10,10,*15
225x1
255x1
275x1
2.Pullups
BWx10,10
30x5,5,5,5
BWx10
3.Rvrs Lunge
95x10,10,20
4.BB Shrugs
225x10,10
315x10,10
GPP
Stepmill
L-7-14
T=10min