Grip

CoC #1.5 5reps per hand
metal contact

Lifting

ATG Squat (Lower Bar, slightly wider stance and more ATG)
1x5 135
1x5 175
1x5 225
5x5 275

Dips
1x5
3x8 +50lbs
One rep I went below paralleled and my elbow made a snapping noise.

Pullups
1x5
1x5 +50lbs

DB Standing OHP
3x8 45
(weak)

Videos

LiveSTRONG Challenge

http://docs.google.com/Doc?id=dd7pczh6_11hgm9t3dv

Lifting

ATG Squats
1x5 135
1x5 175
1x5 225
3x5 300

DB Bench Press
3x5 80

Pullups
3x10

Shrugs
3x10 75

Lifting Weighted dip increase

Squats
1x5 135
1x5 225
3x5 295

DB OHP
2x5 55
1x5 60

Cable Rows
4x5 180
1x5 195

Dips
1x8 +35
2x8 +50 (I surprised myself)

Shrugs
3x10 75

Lifting

Friday
ATG Squats (all squats are ATG) I forget to say ATG though
1x5 135
1x5 175
1x5 225
3x5 295

Standing DB OHP
1x5 30
2x5 55
1x5 60

Dips +30
3x10

DB Shrugs
3x10 80



Kayaking and swimming on Saturday.

Lifting

Wednesday

Squats
1x5 135
1x5 175
1x5 225
3x5 285

Bench Press
2x5 135
1x5 185
2x5 175

Pullups +30
5x5

Shrugs
3x12 75

Ab wheel
3x10

Blood

Gave blood today. No lifting for me!

Lifting

Squats
1x5 135
1x5 225
1x3 295
3x5 290

DB OHP
3x8 50

Cable Rows
1x5 135
1x3 195
2x5 185
1x5 195

Dips
2x12 (should have went weighted)

Shrugs
3x10 80

Lifting

Bench Press
85 3x5

Squats
300 3x3

Deadlift
320 1x5

Pullups
2x8 +30lbs

Ab Wheel
3x10

This is from a couple of days ago.

Lifting

Bench Press
1x5 135
2x5 175
3x5 185

Cable Rows
1x5 185
4x5 190

Pullups 5x5
-Superset-
Dips 3x10

Military DB Press
3x10 45

My lower back has felt very fatigued lately. I will lay off deadlifting for a week or two.

Lifting

Deadlift
3x5 315
2x5 300

Military DB Press
5x5

Shoulder raises
Front 5x5 20
Side 5x5 20

Ab roller
3x10