Power Clean & Bench - 1 RM

30 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up

P. Clean 1 x 45,65,95,105,115,125,135,145,155; 165 fail. 155 is 5# below my 1 rep max.
Bench 1 x 134,145,155,165,175,185,195,205,215; 225 fail. 215 is a new 1RM.

Time: 47 minutes

Press - 1 RM

29 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up

Press 1 x 45,65,85,95,105,115,125,135,145; 150 fail.

145 matches my 1 rep max.

Time: 20 minutes

Deadlift - 1 RM

28 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up

Deadlift 1 x 135,155,175,195,215,235,255,275,295; 315 fail.

295 is 5# from my 1 rep max

Time: 25 minutes

Back Squat - 1 RM

26 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up

Back Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 2 x 185; 1 x 190,195,200,205,210

210 is a new 1 rep max!

Time: 36 minutes

Rip B Wk5 D3

23 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 5 x 175; 3 x 180; 2 x 185; 1 x 190
Bench Press 5 x 135; 3 x 155; 2 x 170; 3x5x180
Good Morning 3 x 10 (45#)
Chin Ups 8,8,8

Time: 58 minutes

Rip A Wk5 D2

21 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 3x5x175
Press 5 x 75; 3 x 95; 2 x 115; 3x5x125
Power Clean 5 x 65; 3 x 85; 2 x 100; 3x5x110

Time: 64 minutes

Rip B Wk5 D1

19 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 3x5x175
Bench Press 5 x 135; 3 x 155; 2 x 170; 3x5x180
Good Morning 3 x 10 (45#)

Time: 62 minutes

Rip A Wk4 D3

16 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 5 x 165; 3 x 170; 2 x 175; 1 x 180
Press 5 x 75; 3 x 95; 2 x 115; 5 x 120; 3 x 125; 2 x 130; 1 x 135
Deadlift 5 x 135; 3 x 165; 2 x 195; 1 x 225

Time: 60 minutes

MMA

15 Dec 2010

MMA

Rip B Wk4 D2

14 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 3x5x165
Bench Press 5 x 135; 3 x 150; 2 x 165; 3x5x175
Chin Up 8,8,8
Good Morning 3 x 10 (45#)

Time: 60 minutes

MMA

13 Dec 2010

MMA

Rip A Wk4 D1

11 Dec 2010

Warm Up:3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Press 5 x 75; 3 x 95; 2 x 115; 3x5x120
Back Squat 5 x 95; 3 x 115; 2 x 135; 1 x 155; 3x5x165
Power Clean 5 x 65; 3 x 85; 2 x 95; 3x5x105

Time: 60 minutes

Rip B Wk3 D3

9 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 5 x 155; 3 x 160; 2 x 165; 1 x 170
Bench Press 5 x 135; 3 x 150; 2 x 165; 3x5x175
Chin Up 8,8,8
Good Morning 3 x 10 (45#)

Time: 50 minutes

MMA

8 Dec 2010

MMA

Rip A Wk3 D2

7 Dec 2010

Warm Up:3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Press 5 x 75; 3 x 95; 2 x 115; 3x5x120
Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5155
Deadlift 5 x 155; 3 x 175; 2 x 205; 5 x 225

Time: 47 minutes

MMA

6 Dec 2010

MMA

Rip B Wk3 D1

5 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5x155
Bench Press 5 x 135; 3 x 145; 2 x 160; 3x5x170
Chin Up 11,8,7
Good Morning 3 x 10 (45#)

Time: 51 minutes

Rip A Wk2 D3

3 Dec 2010

Warm Up:
3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Press 5 x 65; 3 x 85; 2 x 105; 5 x 115; 3 x 120; 2 x 125; 1 x 130
Back Squat 5 x 95; 3 x 115; 2 x 135; 5 x 145; 3 x 150; 2 x 155; 1 x 160
Power Clean 5 x 65; 3 x 85; 2 x 95; 3x5x100

Time: 47 minutes

Rip B Wk2 D2

1 Dec 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5x145
Bench Press 5 x 135; 3 x 145; 2 x 155; 3x5x170
Chin Up 10,8,8
Good Morning 3 x 10 (45#)

Time: 46 minutes