Training 12/11, 12/13, 12/15

Training 12/11/12

Max Effort Press

Weight 213.4

1/2 Bench Press from pins - 135x10, 225x5, 315x3, 405x3, 505x1
Incline Press - 135x8, 225x5, 275x5, 340x5
Floor Press - 135x8, 225x8, 315x8, 375x8
Rope Tricep Pushdowns - 3x20
Diamond Pushups - BWx15, BW+25x15, BW+45x15
Pull Ups - 4x10

Training 12/13/12

Max Effort Lower

Weight 212.6

Above the knee Rack Pull - 225x8, 315x8, 405x5, 495x5, 585x3. 675x2
Good Morning - 135x8, 225x8, 315x8, 405x8
Shoulder Supported Hip Extension - 225x8, 405x8, 585x20

Training 12/15/12

Dynamic Upper

Band Bench Press - 8x3x250
1/2 Military Press - 135x8, 225x8, 275x8, 305x6
3 Board Band Close Grip Press - 135x8, 225x8, 305x8
Pull Ups - 4x10
Tricep Pushups - BWx10, +45x2x10, +65x10
DB Single Arm Row - 125x8, 135x8, 150x8