2009 GOALS

Lifetime Goal: I want to beat the 551 deadlift record.

2009 Goals
225 Bench Press (current 185)
+90lbs dips (current 50)
+90lbs pullups (current 50)
350 Squat (current 305)
415 Deadlift (current 365)

Deadlifts and Weighted Pullups

Dymanic warmup for 10 minutes.

Deadlifts
warmup 135,155

5x3
225, 250, 295, 320, 365

Pullups
2x3
2x3 +35
3x3 +45
1x3 +55

Planks
Stretched

ATG Back Squats

ATG Squat
1x5 135, 185, 225, 275
2x5 300
1x5 305

BB Bench
1x10 135
1x5 155
3x3 185

Cable Chest Press
5x5 90

Rope Pushdown
5x5 85(heavy setting)

Hang Power Cleans

Hang Power Cleans
2x5 115
3x5 185

Weighted Pushups
20x1 bw
10x5 +45lbs

Grip

10x10 CoC #1 1/2 of which are metal to metal.
Tearing a whole box of business cards 15 at a time.

Crossfit Conditioning

Crossfit Dymanic warmup for 10 minutes.


4 rounds of:
35 Thrusters 65lbs

400m sprint

Stretched

Sweat angels

Squat and Bench

ATG Squat
1x5 135, 185, 225, 275, 295
2x5 300

ATG Front Squat
1x5 230

Close Grip BB Bench
1x5 135, 155
2x5 175
1x5 180

Crossfit

Crossfit Dymanic warmup for 10 minutes.

Standing OHP
warmup 95, 95

5x5
115, 135, 135, 135, 135

Cleans
warmup 115, 115

5x3
135, 155, 185, 185, 205

Stretched

Crossfit

Dymanic warmup for 10 minutes.

Deadlifts
warmup 135,135

5x3
225, 250, 295, 315, 325

Push Jerks
warmup 95, 95

5x3
115, 135, 155, 185, 205(failed last rep)

Stretched

Labor Day weekend

Saturday:

Walking DB lunges
3x30 steps 50lbs

Sledgehammer levering
Wrist rolling 1x3 25lbs

DB Shrugs 3x12 50lbs

DB OHP 8, 6, 5 50lbs

Monday:

Stadium sprints 7 seconds.
jog at the top for 15 seconds
walk at the bottom 20 seconds

for 20 minutes

Back and front squats, stiffleg deadlifts

ATG Squat
1x5 135, 185, 225
3x5 295

ATG Front Squat
2x5 225

Stiff leg deadlift
1x10 135

BB Bench
1x5 135
5x5 175 (+1 rep last set)

Rope Pulldowns
3x10 65(heavy setting)

Threw in some curls and called it a day.

Squats 5x5 and chest

ATG Squat
1x5 135, 185, 225
5x5 285

BB Bench
1x5 135, 155, 175
3x5 180

Pullups 3x10
-SuperSet-
Dips 3x10

DB Shrugs
3x10 85

Cable Chest Press
3x10 70

My chest is just so weak.