September 25, 2007 - Tuesday

Squat - warmed up with bar, 135x8, 135x5, 225x5, 315x2... did box squats with 275x3x5 sets

no deadlifts today.

Alternating hand Kettlebell swings - 55lbs x 5 reps each arm for 5 sets

Lat pulldowns w the v-handle - 170x6, 180x6, 190x6, 200x6

Low rows - 160x6, 170x6, 180x6



September 27, 2007 - Thursday

Bench - warm up bar, 95x10, 135x8, x4, 225x5, 245x3, 255x2, 265x1

Board press - 265x3, 285x2, 305x1

Incline press - 145x3, 155x2, 165x1

Kettlebell Cleans - 55x5x5 sets

preacher curls Nautilus nitro plus - 125x8x4

Triceps pushdown v-bar - 80x8x3, 90x8x1

Dragon flags - 3 sets 5 reps

Windmills with kettlebell - 55x5x2 sets


September 28, 2007 - Friday

Squat - warm up 135x8, x6, x5, 225x5, 315x2, 365x3, 385x2, 405x1

Deadlift conventional - 135x5, 225x3, 315x1, 365x1, 405x1.. i tried 455, but it was a no go. i'm still working my conventional deadlift. it's horrible... not in the way of form, but in the way of how much i can pick up! Sumo in my last meet, i almost locked out 573. I have a mental block conventional deadlifting. i'm going to continue working conventional.