Monday, July 25th, 2011
Bench: 405 x 7 singles, 325x 9 x 3 sets ( still nursing the shoulder and just taking it easy)
Ring Chins x 25
w Ring Dips x 25
w Ring Pull Aparts x 23
ALL X $ ROUNDS
Tuesday, July 26th, 2011
Front Squat(no belt): 495 x 3 x 3 sets
Hellraisers: 465 x 5 x 3 sets
Wednesday, July 27th, 2011
Bench Press: 385 x 3 x 8 sets, 315 x 8 x 4 sets
Ring Chins x 26
w Ring Dips x 26
w Ring Pull Aparts x 23
ALL X 3 Rounds
Thursday, July 28th, 2011
Conventional Deadlift: 620 x 2 x 5 sets
GHD Situps: 25 x 2 sets
KettleBellSwings: 3-poot(106lbs) x 25 x 3 sets
Friday, July 29th, 2011
Bench Press: 405 x 1, 425x1, 440x -, 335+chains x 7 x 4 sets, huge drop set 405-365-315-275-225-185-135 rep out
WGSchins x 34
w BP 225 x 25
w Ring Pull Aparts x 25
ALL X 3 Rounds
Saturday, July 30th, 2011
Front Squat: 455 x 5 x 3 sets
Hellraisers: 465 x 5 x 3 sets
Deadlift: 625 x 1 hold
Monday, August 1st, 2011
Bench Press: 405 x 2 x 5 sets, 315+chainsx7x4sets
SWGChins: x34
w Ring Dips: x 30
w Ring Pull Aparts x 25
Tuesday, August 2nd, 2011
Front Squats: 475x 4 x 3 sets
Hellraisers: 485 x 4 x 4 sets
GHP situps: 20 x 3 sets
