June 1-5 , 2015

Friday June 5th, 2015- rest

Thursday June 4th, 2015

A. work up to heavy back squat - 335
B. 10x10 back squat at 195#.  complete. rest 90s-120s between.  90s early 120s late.
C. 10 rounds of
20 walking lunges
20 squats
45s wall sit
rest 30s
complete. ouch

nearing end of 9 week German volume training. (4 weeks on, 1 week light work/recovery, 4 weeks on) Will be excited to move on as this was tough.

Wednesday June 3rd, 2015

A. work to heavy bench - 275-lifetime PR
B. 10x10 bench.  165 for 8 sets.  170 for 2 sets.
C. 5 rounds
10 dips
10 strict pull-ups
10 push-ups

5 rounds
5 dips
30s ring hang
5 push-ups

cut some of the total volume of part C that was planned today as my lats are super tight (deadlift work from Monday?)

Tuesday June 2, 2015
Recovery work.    20 min run @ 8:00 min mile pace. 25 minute AD easy, 330 cals

Monday June 1, 2015

A. 4x4 SLDL (2 each side) @ 135#

B. Work up to Heavy DL - 505#

C. 4x2 DL @  405,405,425,425

D. 4x (30sec Work/30sec Rest) Back Squat @ 75#

17,20,20,18    21,18,16,15   20,17,14,15

Three Sets, Rest 4 minutes between each

E. 3x10 GH Raise @ 2011  0,10,10

F. Cool Down on AD 5 mins