PR Page

Meet PRs
Squat: 330 (12/02)
Bench: 285 (12/02)
Deadlift: 385 (12/02)

Gym PRs
Squat: 385
Bench: 295
Deadlift: 415

ME Bench PRs
2 Board: 255x5, 305x3
Floor Press: 305x1
Reverse Band Press (light band): 365x3, 385x1

ME Squat PRs
Low Box Squat: 285x5, 335x3, 355x1
High Box Squat: 345x3, 385x1
Manta Ray Low Box Squat: 335x1


Other PRs
Press: 175x1, 165x3, 135x5

February 8, 2009: ME Squat

Low Box Squat (hole 2)
45x5
95x3
135x3
185x3
225x3
275x3
315x3
335x3 (PR)

Good Morning
45x5
135x5
225x3

45 degree hypers
3x8

Lying leg raise
2x12

Pulldowns
120x12
2x6 @ 180

Calf raise
2x12 @ 200

November 9, 2008: ME Bench

Reverse Band Bench Press (Light bands)
135x8
185x5
225x3
275x3
315x3
345x3
365x3 (PR)
385x1

Beats the 3 rep PR from last week by 30 pounds. Fuck yeah. (sorry mom.) Shouldn't have bothered trying to hit a single, the 385 was a grinder.

Incline Press
45x5
95x5
135x3
5x5 @ 170

1 arm DB row
50x8
80x5
2x5 @ 120

Face Pull
50x12
3x9 @ 110

Pressdown
2x15 @ 60
superset with
Hammer Curls
2x15 @ 30's

November 7, 2008; ME Squat/Dead

Manta Ray Low Box Squat
45x5
95x5
135x3
185x3
225x3
275x3
295x1
315x1
335x1 (PR)

Good Morning
45x5
135x5
215x5, 3

45 degree hyper
3x10

Lying leg raise
3x12

Pulldown (neutral grip)
4x12 @ 130

Calf raise
2x12 @ 240

November 1, 2008: ME Bench

Reverse Band Bench (Light Bands)
135x10
185x5
225x3
245x3
275x3
315x3
335x3 (PR)
365x1
385x1 (PR)

Incline press
45x5
95x5
5x5 @ 165

1 arm DB Row
50x8
80x5
100x5
120x5

Face Pull
50x15
3x8 @ 110

Triceps pressdown
2x8 @ 80

Hammer curlz
2x15 @ 30

October 16, 2008: ME Bench

Floor Press
45x15
95x5
135x3
185x3
225x3
275x1
295x1
305x1 (PR)

Incline Press
45x5
95x5
5x5 @ 160

Pulldown
3x9 @ 180

Face Pull
3x8 @ 80

Pressdown
2x10

EZ curl
2x8

October 8, 2008: ME Bench

Floor Press
45x5
95x5
135x3
185x3
225x3
245x3
275x3
285x1
295x1
300x1

Incline Press
45x5
95x5
5x5 @ 155

Pulldown
4x8 @ 180

Face Pull
2x8 @ 110

pressdown
2x15

September 20, 2008: ME Bench

2 board
2x10 @ 45
95x5
135x3
185x3
225x3
275x3
305x3 (PR)

Incline press
45x5
95x5
4x5 @ 145
145x8

Pulldowns
100x12
150x8
3x10 @ 170

Face Pull
3x10 @ 100

Pressdown
50x15
2x15 @ 60

Ez bar curlz
barx8
+20x8
2x8 @ +40

Incline situps
2x12

20 minutes stationary bike.

September 18, 2008: ME Squat/Dead

Low Box Squat (EFS box, pin in hole 2)
45x5
95x5
135x3
185x3
225x2
275x3
320x3 (PR)
335x1
355x1 (Ties an all time PR)

Good Morning
45x5
135x5
3x5 @ 200

Hammer Strength leg curl
3x12 @ 90

45 degree hypers
3x9

Lying leg raise
2x12

September 12, 2008: ME Bench

2 Board press
45x10, 10
95x5
135x3
185x3
225x3
245x3
265x3
275x3
285x3 (PR)
315x1
325x1

I think that's just 5 pounds off an all time PR!

Incline press
45x5
95x5
5x5 @ 140

Pullups
6x4

Face Pull
4x15 @ 110

Pressdown
3x12 @ 110

20 mins elliptical

September 10, 2008: ME Squat/Dead

Low Box Squat (pin in hole 2 of EFS box)
45x5
95x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3 (PR)
335x1

Good Morning
45x5
95x5
3x5 @ 195

45 degree hypers
3x8

superset with lying leg raises
3x12

Stretching
Foam Rolling

September 4, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
295x1 (PR)

Incline Press
45x5
95x5
5x5 @ 135

Pullups
5x4

Face Pull
4x15 @ 100

Pressdown
3x12 @ 100

Treadmill, 30 mins.

September 2, 2008: ME Squat, Dead

Test day

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
365x1
385x1 (PR)

Deadlift
135x3
225x1
315x1
365x1
405x1

August 16, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
265x1
275x1
290x1 (PR)
3x6 @ 205

Pullup
5,5,4,4,4,2 (24)

Face Pull
4x11 @ 90

Pressdown
3x15 @ 60

30 mins treadmill, 1.5 miles, 3.5/3.1

August 12, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
345x1
365x1
385x1 (PR)
3x6 @ 265

Good Morning
45x5
135x5
3x5 @ 195

45 degree hypers
3x10

Lying leg raise
3x10

Shrugs
2ppsx15
3ppsx12
3x8 @ 4pps

July 25, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x5
185x3
225x3
245x3
275x3 (PR)

DB Bench
50x10
3x10 @ 80

CSR
90x8
3x8 @ 155

Face Pull
50x12
3x15 @ 80

Curlz
2x8 @ 30

July 18, 2008: DE Squat

Box Squat
45x5
95x5
135x2
185x2
8x2 @ 225
275x2
315x2
335x1
355x1

Deadlift
135x3
225x1
6x1 @ 315
365x1
415x1 (PR)

Neutral grip pullup
7,3,3,3

Pullthru
3x8 @ 120

Incline situp
3x12

July 16, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
270x3 (PR)

Press
45x5
95x5
135x3
155x3

CSR
3x8 @ 145

June 11, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
250x3
255x3

DB Incline press
50x8
3x8 @ 65

Hammer Strength Row
90x8
3x8 @ 200

Face pull
3x15 @ 150

June 10, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
345x1
375x1 (PR)

Good Morning
45x5
95x5
3x5 @ 145

Step up
3x10

45 deg hyper
3x10

Lying leg raise
3x12