Author Topic: Loopie's Log  (Read 56731 times)

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LoopieMclooperson

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Loopie's Log
« on: December 08, 2010, 12:25:12 am »
0
CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ
6/23/12 160lbs, 320# squat, 35" RVJ
10/30/12 4x295 squat
2/5/13 4x315 squat

MAJOR PR'S/MILESTONES
1/13/11 upcoming
1/20/11 3x6x235 squats
1/27/11 (2) 5x255 MSEM
1/30/11 27.5" SVJ
3/29/11 31" RVJ
5/30/11 6x245 squats parallel box
6/1/11 6x255 squats parallel box
6/5/11 1x285 (parallel)
7/2/11 8x275 MSEM
7/18/11 3x285 MSEM
1/9/12 4X265 ATG squat
2/19/12 4x270 squat
5/6/12 4X275 squat
9/5/12 29" SVJ
12/14/12 6x270 squat
12/18/12 5x275 squat
1/4/13 6x280 squat
1/8/13 7x280 squat
1/12/13 5x285 MSEM
1/15/13 5x285 squat
1/23/13 6x285, 2x8x275 squat
1/29/13 5x290 squat
2/1/13 MSEM 8x295 squat
2/5/13 6x295 squat
2/13/13 6x300 squat
2/19/13 MSEM 8x305 squat
2/26/13 6x305 squat
3/6/13 MSEM 8X310 squat
3/12/13 6x310 squat

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8
1/20/11 181.8
1/21/11 182.0
1/24/11 182.0
1/25/11 179.2
1/27/11 179.8
1/28/11 179.8
1/30/11 180.1
2/1/11 180.0
2/3/11 180.2
2/6/11 180.6
2/8/11 180.6
2/10/11 179.9
2/12/11 180.2
2/13/11 180.4
2/19/11 177.0
2/21/11 174.6
2/22/11 173.8
2/23/11 174.6
2/27/11 174.6
3/1/11 175.6
3/3/11 174.6
3/6/11 175.0
3/8/11 175.0
3/10/11 174.8
3/13/11 176.2
3/15/11 176.0
3/22/11 171.6
3/27/11 171.4
3/29/11 170.6
3/31/11 170.6
4/3/11 171.8
4/5/11 170.0
4/7/11 172.0
4/10/11 171.4
4/17/11 170.6
4/21/11 171.0
4/26/11 171.4
4/28/11 171.6
5/3/11 170.3
5/10/11 172.6
5/14/11 170.4
5/21/11 173.2
5/24/11 174.2
5/26/11 174.2
5/30/11 174.6
6/1/11 175.0
6/7/11 175.0
6/9/11 177.2
6/12/11 174.2
6/16/11 178.8
6/23/11 175.4
6/28/11 177.2
7/2/11 176.2
7/7/11 176.4
7/12/11 174.4
7/15/11 175.4
7/19/11 177.0
7/23/11 174.8
7/26/11 174.6
7/28/11 176.0
7/31/11 172.6
8/2/11 173.8
8/4/11 173.8
8/6/11 173.4
8/9/11 172.2
8/11/11 172.2
8/15/11 173.6
8/18/11 172.6
8/21/11 169.4
8/22/11 172.0
8/27/11 169.2
8/28/11 170.0
9/3/11 168.8
9/7/11 169.6
9/13/11 170.4
9/17/11 169.4
9/20/11 167.4
9/23/11 168.4
9/27/11 168.0
10/1/11 164.4
10/4/11 167.6
10/9/11 168.6
10/11/11 167.6
10/14/11 167.8
10/17/11 171.0
10/18/11 170.0
10/21/11 168.8
10/22/11 168.0
10/23/11 167.6
10/25/11 169.2
10/27/11 168.0
10/28/11 167.6
11/1/11 168.4
11/3/11 169.4
11/4/11 169.6
11/5/11 168.4
11/6/11 168.6
11/8/11 169.2
11/10/11 168.8
11/12/11 169.4
11/13/11 169.2
11/15/11 170.5
11/17/11 170.0
11/18/11 169.8
11/19/11 169.8
11/20/11 170.2
11/22/11 170.5
11/27/11 170.8
12/2/11 171.2
12/4/11 172.0
12/6/11 172.6
12/8/11 172.4
12/9/11 171.8
12/10/11 171.4
12/11/11 171.2
12/13/11 172.0
12/15/11 175.0
12/17/11 173.4
12/18/11 172.6
12/20/11 174.8
12/22/11 174.8
12/26/11 176.4
12/28/11 178.2
12/30/11 176.4
1/2/12 176.4
1/3/12 177.2
1/6/12 177.0
1/7/12 175.0
1/9/12 178.0
1/11/12 177.4
1/13/12 177.2
1/14/12 176.4
1/15/12 176.8
1/19/12 178.0
1/23/12 180.4
1/24/12 178.4
1/26/12 176.8
1/27/12 176.6
1/28/12 176.4
1/29/12 177.4
1/30/12 177.8
2/2/12 179.0
2/4/12 179.0
2/5/12 178.6
2/7/12 178.4
2/9/12 178.2
2/10/12 177.2
2/11/12 176.0
2/13/12 179.0
2/14/12 179.0
2/15/12 180.0
2/17/12 176.4
2/19/12 175.6
2/21/12 178.2
2/23/12 176.4
2/25/12 177.2
2/26/12 177.8
3/16/12 175.4
3/18/12 175.8
3/20/12 176.4
3/25/12 176.6
3/26/12 177.4
3/27/12 174.6
3/29/12 173.0
4/1/12 174.6
4/2/12 174.0
4/4/12 171.8
4/9/12 174.2
4/12/12 174.2
4/14/12 173.8
4/16/12 173.8
4/19/12 173.4
4/23/12 172.4
4/26/12 171.2
5/1/12 172.2
5/4/12 170.2
5/6/12 169.8
5/8/12 169.2
5/10/12 169.6
5/11/12 169.0
5/13/12 170.0
5/15/12 170.8
5/17/12 168.8
5/20/12 169.6
5/21/12 169.8
5/22/12 168.6
5/25/12 168.0
5/26/12 168.6
5/27/12 167.6
5/28/12 167.4
5/31/12 167.2
6/4/12 168.0
6/7/12 166.8
6/10/12 166.0
6/14/12 166.8
6/16/12 164.6
6/21/12 166.6
6/23/12 164.6
6/25/12 166.5
6/30/12 163.6
7/2/12 165.0
7/6/12 163.2
7/8/12 162.4
7/10/12 161.6
7/13/12 161.8
7/15/12 161.0
7/20/12 161.4
7/27/12 159.8
8/3/12 159.4
8/10/12 160.6
8/14/12 158.4
8/27/12 159.4
8/29/12 160.2
9/1/12 159.4
9/5/12 160.4
9/9/12 162.0
9/11/12 160.0
9/14/12 161.2
9/17/12 162.8
9/19/12 161.0
9/26/12 161.0
10/2/2 162.4
10/6/12 162.2
10/9/12 162.2
10/13/12 161.4
10/16/12 161.8
10/20/12 160.8
10/26/12 162.2
11/3/12 162.6
11/6/12 163.2
11/10/12 161.0
11/13/12 161.8
11/20/12 161.2
11/27/12 162.0
12/1/12 161.6
12/4/12 161.0
12/7/12 163.2
12/14/12 161.6
12/28/12 164.0
12/30/12 162.8
1/4/13 163.4
1/15/13 164.2
1/19/13 162.8
1/25/13 163.4
2/1/13 164.8
2/5/13 163.2
2/13/13 162.8
2/19/13 163.4
2/26/13 162.6
3/1/13 162.8
3/6/13 162.0
3/20/13 161.4
4/4/13 164.0
4/6/3 162.6
4/8/13 160.8
4/18/13 161.8
4/22/13 162.0
4/30/13 160.0
5/3/13 160.6
5/9/13 159.6
5/16/13 161.2
5/23/13 159.8
6/1/13 159.8
6/7/13 159.4
6/11/13 158.6
6/14/13 156.8
6/17/13 157.6
7/5/13 158.6
7/14/13 158.8
7/23/13 159.6
7/26/13 158.6
8/15/13 158.8
8/19/13 157.8
8/29/13 158.4
9/7/13 160.8
9/14/13 159.4
9/21/13 159.0
9/28/13 158.4
10/9/13 158.8
10/15/13 157.0
10/30/13 158.8
11/2/13 158.4
11/16/13 158.2
11/23/13 158.4
12/10/13 159.4
12/16/13 159.4
12/24/13 159.8
1/4/14 159.4
1/18/14 159.8
2/10/4 161.4
2/15/4 160.2
3/15/14 160.8
3/28/14 158.0
4/13/14 158.4
5/4/14 160.4
5/10/14 159.4
5/27/14 161.0
6/19/14 160.2
7/26/14 161.0
8/3/14 161.4
9/7/14 162.2
10/1/14 164.0
10/13/14 164.8
10/25/14 163.8
11/15/14 165.4
11/30/14 165.6
12/13/14 165.2
12/25/14 166.2
1/10/15 166.2
1/19/15 166.4
1/28/15 165.6
2/20/15 165.2
2/27/15 165.8
3/23/15 166.0
4/4/15 165.2
4/19/15 165.6
5/3/15 164.4
5/22/15 165.2
5/29/15 164.0
6/8/15 162.8
6/20/15 162.2
6/27/15 161.0
7/13/15 159.4
7/25/15 159.6
8/8/15 159.8
9/1/15 162.3
9/13/15 160.4
9/26/15 161.6
10/6/15 163.2
10/10/15 162.8
11/4/15 161.4
11/28/15 163.4
12/20/15 162.2
1/14/16 166.4
2/20/16 166.2
3/9/16 165.4
4/6/16 166.0
4/23/16 165.0
6/1/16 164.8
6/29/16 164.6
7/19/16 163.0
8/16/16 168.2
8/27/16 168.6
9/4/16 168.2
10/6/16 169.4
11/6/16 169.6
11/20/16 168.4
12/4/16 169.2
12/27/16 171.6
1/2/17 171.2
2/1/17 168.6
2/4/17 167.0
2/20/17 167.6
4/10/17 170.0
4/25/17 171.0
5/10/17 168.2
6/8/17 168.6
6/30/17 171.4
8/20/17 170.0
9/2/17 171.0
10/4/17 171.2
10/21/17 168.4
11/4/17 168.8
11/18/17 171.6
12/16/17 170.0
1/10/18 172.4
1/31/18 173.2
2/24/18 174.0
3/8/18 173.2
3/31/18 176.2
4/29/18 173.4
5/13/18 169.8
6/6/18 168.0
6/15/18 170.4
7/15/17 168.4
7/26/18 168.0
8/19/18 169.0
9/8/18 170.2
9/30/18 170.3
10/17/18 173.2
11/1/18 172.8
11/9/18 173.4
11/30/18 169.8

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
1/30/11 Jump/ 9' dunk
2/12/11 jump/dunk http://www.youtube.com/watch?v=qqdYbqeqQ78
2/18/11 jumps and dunks
5/12/11 jumps and dunks
6/4/11 jumps /and dunks
6/6/11 jumps and dunks
6/14/11 jumps and dunks
7/31/11 jumps and dunks
8/11/11 jumps and dunks
8/18/11  jumps and dunks
8/21/11 jumps and dunks
8/26/11 jumps and dunks
8/27/11 jumps and dunks
9/3/11 jumps and dunks
9/6/11 jumps and dunks
9/20/11 jumps and dunks
10/18/11 jumps and dunks
11/10/11 jumps and dunks
3/24/12 jumps
4/28/12 jumps ~ 40
5/4/12 jumps ~40
5/13/12 jumps~40
5/26/12 jumps ~40
6/7/12 jumps ~30
6/14/12 jumps ~30
6/20/12 jumps ~30
7/3/12 jumps ~40
7/17/12 jumps ~40
7/27/12  jumps ~40
8/3/12 jumps ~30
8/9/12  jumps ~40
8/27/12 jumps ~30
8/29/12 jumps ~30
9/5/12 jumps ME ~15
10/6/12 jumps ~30
2/18/13 jumps ~30
3/8/13 jumps ~ 40
3/17/13 jumps ~ 40
3/20/13 jumps ~25
7/4/13  jumps ~ 40
7/9/13  jumps ~ 40
7/10/13  jumps ~ 40
7/24/13  jumps ~ 40
8/4/13 jumps ~ 40
8/12/13 jumps ~ 40
8/19/13 SVJ 3x5
8/23/13 jumps ~ 20
10/27/13 jumps ~ 40
11/23/13 jumps ~ 30
5/27/14 jumps 35-40
6/3/14 jumps ~50
6/10/14 jumps ~40
6/14/14 jumps ~40
6/19/14 jumps~30
7/21/14 jumps ~ 40
8/19/14 jumps ~ 30
2/18/15 jumps ~40
3/22/15 jumps ~50
6/20/15 jumps ~30
9/26/15 jumps ~20
4/9/16 3 step jump 3x5
4/16/16 3 step 4x5
4/23/16 3 step 5x5
4/26/16 3 step jump 5x5
5/7/16  3 step jump 4x5
5/12/16 3 step jumps 5x5
5/18/16 3 step jumps 4x5
5/21/16 3 step jumps 3x5
5/26/16 3 step 4x5
5/29/16 3 step 3x5
6/1/16 3 step 3x5
6/29/16 3 step 4x5
7/3/16 3 step jump 4x5
7/19/16 standing VJ 2x5
7/9/17 low rim dunks
7/31/17 jumps ~ 35
8/5/17 jumps ~ 40
8/12/17 jumps ~ 40
8/19/17 jumps ~ 30
8/28/17 jumps ~ 30
9/2/17 jumps ~35

SQUATTING
1/13/11 squats 185x4, 235x5, (2) 235x4, 135x20
1/17/11 jump squats 80# 3x5. 185x5, 225x2. MSEM 8x245. MSEM 6x245 - PR
1/20/11 jump squats 85# 3x5. squats 3x185,6x225,(3) 6x235 -PR
1/24/11 jump squats 85# 1x6. squats 4x185,6x225, 6x235, 5x235, 5x235
1/27/11 jump squats 80# 3x5 squats 5x185, 2x225. MSEM (2) 5x255.-PR  20x145.
2/3/11  jump squats 95# 3x5. squats 5x185, 3x225, 6x235, 3x245, 4x245, 20x145.
2/6/11  jump squats 95# 3x5. squats 5x185, 2x225, 3x245, 3x245, 6x235, 20x155.
2/10/11  jump squats 95# 3x5. squats 5x185, 2x225, MSEM 6x255. MSEM 2x255, 20x165.
2/13/11 squats 5x185, 2x225, (3)4x240, 20x175
2/19/11 jump squats 95# 3x5. squats 5x185, 2x225, 4x245, 3x245, 1x245, 20x175.
2/23/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 5x255, 1x255, 4x225, 10x185.
2/27/11 jump squats 95# 3x5. squats 5x185, 5x225, 2x235(#3=fail)  box squats  3x8x225
3/3/11 jump squats 95# 2x5. squats 5x185, 6x225, 6x235, 3x235, 2x235, box squats 2x8x235
3/6/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 1x255, MSEM 8x245, MSEM 5x245
3/10/11 jump squats 95# 2x5, squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
3/13/11 jump squats 95# 3x5, squats 5x185, 6x225, 3x6x235
3/27/11  jump squats 95# 2x5, squats 5x185, 2x225, 1x255, 0x275, 2x225
3/31/11 squats 5x185, 6x225, 5x225, 3x225, 3x225
4/3/11 jump squats 95# 3x5, squats 10x185, 8x205, 8x205, 8x205
4/7/11 squats 6x185, 4x8x205
4/10/11 jump squats 95# 3x5,  squats 6x185, 3x10x205
4/14/11 squats 6x135, 4x185, 2x225, MSEM 5x250, failx250 on second set.
4/17/11 squats 5x185, 10x205, 10x205, 10x205
4/21/11 squats 5x185, 6x215, 10x205, 10x205
4/28/11 jump squats 95# 2x5, squats 5x185, 2x225 10x205, 10x205, 10x205
5/14/11 jump squats 90# 3x5, squats 10x135, 10x185, 3x205
5/21/11 squats 8x135, 3x4x225, 3x225
5/26/11 squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
5/30/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x235, 6x245 PR!!!!!!!!!!
6/1/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
6/5/11 squats (parallel) 5x185, 4x225, 1x245, 1x265, 1x285 PR!, FAILx295, 6x225
6/9/11 squats (parallel) 5x185, 6x225, 6x245, 4x255, 4x255
6/12/11 jump squats 95# 1x5, squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
6/23/11 squat (parallel) 5x185, 4x225, 4x255, 4x255, 4x255, 12x205
6/28/11 squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
7/2/11 squat (parallel) 5x185, 4x225, 2x255, 8x275 MSEM PR!, 20x205 PR!
7/7/11 squat (parallel) 5x185, 3x225, 1x245, 4x245, 4x245, 4x245, 15x205
7/12/11 Squat 5x185, 5x225, 5x250, 5x250, 5x250.
7/15/11 squats 6x185, 4x225, 6x255, 6x255, 6x255, 20x205
7/18/11 squat 5x185, 4x225, 1x265, 3x285 MSEM PR, 20x205.
7/23/11 squat 5x185, 4x225, 3x255, 3x255, 3x255, 20x205
7/28/11 jump squats 95# 2x5. squats 5x185, 3x225, 1x265, 4x255, 4x255, 4x255.
7/31/11 jump squats 95# 3x5, squats 5x185, 3x225, 3x255, failx275, 20x205
8/4/11 jump squats 90# 3x5, squats 5x185, 4x225, 4x225, 4x225, 15x185
8/11/11  jump squats 90# 3x5
8/15/11 squat 5x205, 3x235, 5x255, 5x255, 5x255
8/18/11  jump squats 95# 3x5, squats 5x185, 5x225, 5x225
8/22/11 squats 5x185, 2x225, 6x255, 3x3x255.
8/27/11 squat 5x185, 3x225, 1x250
8/28/11 squats 5x185, 3x225, 3x3x255, 1x255.
9/3/11  jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 2xfailx275
9/7/11 squat 6x185, 6x225, 6x235, 6x245
9/13/11 squat 8x185, 8x205, 8x225, 8x225
9/17/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x235
9/20/11 squat 6x135, 8x205, 8x225, 8x235, 2x235
9/23/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x245, 5x245
9/27/11 jump squats 85# 3x6, squat 6x135, 8x185, 8x225, 2x235, 8x235
10/1/11 deadlift 5x135, 5x205, 5x235, 5x245, 5x245
10/9/11 jumps squats rhythmic 45# 2x8, squats 5x195, 5x225, 5x245, 1x245, 5x225, 5x225
10/17/11 squat (full atg) 5x135, 5x185, 5x225, 1x225
10/23/11 jump squats 45# 2x6, squats 5x135, 5x185, 5x225, 5x245, 5x245
10/27/11 jump squats 45# 2x6, squat 5x135, 2x185, 2x225, 1x255, 1x275, 1x275
11/1/11 jump squats 45# 2x6, squat 5x135, 5x185, 5x225, 5x245, 5x245
11/6/11 jump squat 50# 3x6. squat (atg) 5x135, 5x185, 5x205, 3x225
11/13/11 jump squats 45# 2x8,  squats 8x135, 8x185, 8x205, 3x225, 2x225
11/17/11  jump squats 50# 2x5, squats 5x135, 3x185, 1x225, 1x245, 1x255
11/20/11 squats 3x185, 6x205, 4x225, 1x225, 3x225, 2x225, 1x225
11/27/11 squats 3x185, 3x205, 6x215, 6x215, 6x215
12/4/11 squat 6x165, 4x185, 6x205, 6x215, 3x225, 3x225
12/8/11 squat 3x165, 3x205, 2x225, 1x235, 1x245, 1x255, failx265
12/11/11 squat 3x165. 3x185, 2x205, 4x225, 7x195, 7x195
12/13/11 squat 5x165, 3x185, 2x205, 3x225
12/15/11 squat 5x165, 5x185, 3x205, 4x230, 7x200, 7x200
12/18/11 squats 5x165, 5x185, 3x205, 2x225, 1x245, 4x235, 7x205, 7x205
12/20/11 squat 5x165, 3x185, 2x215, 2x235
12/22/11 squat 5x165, 3x195, 1x225, 1x250, 4x240, 7x210, 7x210
12/26/11 squat 5x185, 3x225, 1x245, 1x260, 4x245, 7x215, 7x215
12/28/11 squat 5x185, 3x225, 2x245
12/30/11 squat 5x185, 2x225, 1x245, 1x265, 4x250, 7x220, 7x220.
1/2/12 squat 5x185, 2x225, 1x245, 1x265, 4x255, 7x225, 7x225.
1/6/12 squat 3x225, 1X250, 1x260, 1x270, 4x260, 7x230, 7x230
1/9/12 squat 2x225, 1X255, 1x275, unrackx305, 4x265, 7x235, 7x235
1/11/12 squat 5x185, 2x225, 2x250
1/13/12 squat 5x185, 3x225, 1x255, 1x280, failx270, 3x240
1/15/12 squat 5x185, 5x225, 5x225, 5x225
1/19/12 squat 5x175, 1x225, 1x245, 5x225, 5x225, 5x225
1/26/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
1/29/12 squat 5x185, 3x225, 1x255, 1x280, 1x270
2/2/12 squat 5x185, 3x225, 1x255, 1x275, 2x270, 6x235, 6x235
2/5/12 squat 5x185, 2x225, 1x255, 1x275, 4x255, 7x225, 7x225
2/7/12 squat 5x185, 2x225, 2x250
2/9/12 squat 5x185, 2x225, 1x255, 1x270, 4x260, 7x240, 7x240
2/13/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
2/19/12 squat 5x185, 2x225, 1x255, 1x280, 4x270, 7x240, 7x240 PR!!!
2/21/12 squat 5x185, 3x225, 2x250
2/23/12 squat 5x185, 3x225, 1x255, 1x275, 2x275, 7x240, 6x240
2/26/12 squat 5x185, 3x225, 1x255, 1x275, 1x275, 1x240
3/17/12 squat 5x185, 2x225, (4)x8x210
3/20/12 squat +chains(26#s) 5x185, 2x225, (4)x8x210
3/25/12 squat 5x185, 2x225, 1x245, (3)x8x215
3/29/12 squat 5x185, 3x225, 1x255, 2x240, 6x225, 6x225, 1x225
4/1/12 squat 5x185, 2x225, 1x255, (3)x8x225
4/3/12 squat 5x185, 2x225, 2x245, 1x255
4/6/12 squat 3x185, 3x225, MSEM 5x245, 1x225
4/8/12 squat (box) 5x185, 3x225, 1x255, 1x265, 4x255, 7x225, 7x225
4/12/12 box squat 5x185, 3x225, 1x255, 1x265, 4x260, 7x230, 7x230
4/16/12 squat 5x185, 3x225, 1x255, 1x270, 2x265, 7x235, 7x235
4/19/12 squat 5x185, 3x225, 1x255, 1x275, 4x265, 7x235, 7x235
4/23/12 squat 3x205, 3x235, 1x260, 1x280, 2x270, 7x240, 7x240
4/28/12 squat 5x185, 3x225, 1x260, failx280
5/1/12 squat 2x225, 1x255, 1x280, 4x270, 6x245, 7x245
5/6/12 squat 3x185, 2x225, 1x265, 1x285, 4x275, 7x245, 7x245 PR!!!!
5/11/12 jump squat 5x45, 5x95, squat 5x185, 3x225, 1x255, 1x275, failx285
5/15/12 jump squats 95# 2x5, squats 5x185, 3x225, 1x260, 1x280, 1x275, 6x240
5/20/12 jump squats 95# 3x5, squat 5x185, 3x225, 1x260, 1x285, 2x275, 7x245, 7x245
5/22/12 squat 5x185, 2x225, 1x255, failx275 (pin 4 depth)
5/25/12 jump squat 95# 3x5, squat 5x185, 2x225, 1x255, 1x270, 1x245, 4x245, 6x225, 6x225
5/28/12 jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 1x265, 4x250, 7x230, 7x230
5/31/12 jump squat 95# 3x5, squat 5x185, 3x225, 1x255, 1x275, 4x255, 7x235, 7x235
6/4/12 jump squat 95# 2x5, squats 5x185, 3x225, 1x260, 1x270, 3x260, 6x240, 3x240
6/7/12 jump squat 95# 2x5, squat 5x175, 5x200, 12x230
6/12/12 deadlift  5x190, 5x25, 13x245
6/14/12 squat 3x190, 3x215, 4x245
6/18/12 deadlift 3x205, 3x230, 9x260
6/21/12 jump squats 95# 3x5, squat 5x205, 3x230, 4x255
6/26/12 deadlift 5x215, 3x245, 6x275
6/28/12  jump squat 95# 3x5, squat 5x115, 5x135, 5x65
7/2/12 deadlift 5x115, 5x145, 5x175
7/6/12 jump squats 95# 2x5, squat 5x180, 5x210, 6x240
7/10/12 deadlift 5x195, 5x225, 10x250
7/13/12 jumps squat 5x45, 5x95, 5x95, squat 5x195, 3x225, 3x250
7/17/12 deadlift 3x210, 3x240, 4x270
7/20/12 jump squat 5x45, 5x95, 5x105. squat 5x210, 3x240, 1x265
7/24/12 jump squat 5x45, 5x95, 5x105, deadlift 5x225, 3x250, 2x285
7/27/12 jump squat 5x45, 5x95, 5x105, squat 5x140, 5x170
8/3/12 jump squat 5x45, 5x95, 5x105, squat 5x190, 5x215, 4x245
8/7/12 deadlift 5x205, 5x230, 5x260, squat with chains (28#s) 5x135, 5x155, 5x175
8/10/12 jump squats 5x45, 5x95, 5x105, squats 3x200, 3x230, failx260
8/12/12 squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205
8/14/12 deadlift 3x225, 3x245, 3x275
8/27/12 squat 5x185, 2x225, 1x245, 4x235, 7x205, 7x205
9/1/12 jump squat 5x45, 5x95, 5x105, squat 4x185, 2x225, 1x250, 2x240, 7x210, 7x210
9/5/12 squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210, deadlift 5x225, 5x245, 5x245
9/9/12 squat 5x185, 2x225, 1x245. 1x255, 4x245, 7x215, 7x215
9/14/12 squat 5x185, 2x225, 1x245, 1x260, 4x250, 7x220, 7x220
9/19/12 squat 5x185, 2x225, 1x245, 1x265
9/21/12 squat 5x185, 2x225, 1x245, 1x265, 3x255, 7x225, 7x225
9/26/12 squat   5x185, 2x225, 1x245, 1x265, 4x255, 7x230, 7x230
9/28/12 squat (+chains 28#'s) 6x135, 6x155, 6x175, 6x195. deadlift 6x185, 6x235, 3x255
10/2/12 squat 5x185, 2x225, 1x255, 1x270, 2x260, 7x230, 7x230
10/6/12 squat 5x185, 2x225, 1x255
10/9/12 squat 5x185, 3x225, 1x255, 1x270, 3x260, 7x230, 7x230
10/12/12 squat 5x185, 2x225, 1x255, 1x265, 7x230, 7x230, 7x230
10/16/12 squat 5x185, 2x225, 1x255, 5x255, 7x235, 7x235
10/19/12 squat 5x185, 2x225, 1x255, 4x260, 7x235, 7x235
10/23/12 squat 5x185, 2x225, 1x265, 3x6x245
10/26/12 squat 5x185, 3x225, 1x250, 1x260, 2x3x265 MSEM, 2x7x245
10/30/12 squat 5x185, 3x225, 1x250, 1x265, 4x265, 7x240, 7x240
11/3/12 squat 5x185, 2x225, 1x250, 1x265, 1x275, 5x245, 3x245
11/6/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x250, 1x270, 1x270, 7x245, 7x245
11/10/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x250, 1x270, 1x270, 5x250, 4x250
11/13/12 jump squat 5x45, 5x95, 5x95  squat 5x185, 3x225, 1x255, 1x270, 6x270 MSEM.
11/18/12 squat 5x185, 3x225, 1x255, 1x265, failx245, 3x6x225 (sick)
11/20/12 squat 5x185, 3x225, 1x255, 1x270,1x270, 7x245, 7x235, 7x225
11/23/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x270
11/27/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 4x270, 7x245, 7x245
12/1/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x270, 6X265, 8x245, 10x245
12/4/12 jump squat 5x45, 5x95, 5x95. squat  3x225, 1x255, 1x275, 1x270, 1x265, 2x260, 4x255, 5x255, 7x245
12/7/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x255, 1x275, MSEM 2x3x275, 7x255, 7x255.
12/11/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x275, 5X270, 7x260, 4x260, 5x250
12/14/12 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x260, 1x275, 6X270, 7x260, 7x260.
12/18/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 5X275, 3x265, 6x225+30#'s chain.
12/22/12 squat 5x185, 3x225, 1x260, 1x275, 6X275 MSEM, 6x260, 4x260.
12/28/12 jump squat 5x45, 2x5x95. squat 5x185, 3x225, 1x255, 1x265, 1x275, 5x275, 8x255, 6x255.
12/30/12 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x275, 1x280,5x275, 7x255, 7x255.
1/4/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 1x280, 6x280, 7x260, 8x260.
1/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, 7x280, 6x270, 8x260
1/12/13 jump squat 5x45, 5x95, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, MSEM 5x285.
1/15/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x285, 5x285, 6x265, 7x265
1/18/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 3x285, 3x275, 6x265
1/23/13 jump squat 5x45, 5x95.. squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x285, 8x275, 8x275
1/25/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x235+28# chain, 2x6x245+28# chain
1/29/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x290, 5x115(jump), 5x290, 5x275, 5x265, 5x265
2/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, MSEM 8x295
2/5/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x280, 1x295, 5x115(js), 6x295, 7x270, 7x270.
2/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x280, 1x300, 5x115(js), 5x275, 5x275, 5x275.
2/13/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x280, 1x290, 1x300, 5x115(js), 6x300, 7x275, 10x275.
2/16/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x260, 1x275, 1x295, 5x115(js), 5x280, 5x280, 5x280.
2/19/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 8x305 MSEM
2/22/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 4x5x285
2/26/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x305, 5x115(js), 6x305, 7x285, 8x285
3/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x290,
3/6/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x290, 1x310, 5x115(js), 8x310 MSEM.
3/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 1x295, 5x115(js), 3x5x295
3/12/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x295, 1x310, 5x115(js), 6x310, 7x295, 7x295
3/15/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 3x5x285 (back to pin 4 tap)
3/20/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 4x285, 5x265, 7x245
3/23/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 5x275, 5x275, 5x255, 5x255
3/28/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 4x285, 3x7x225 (pin 3) going forward-
4/4/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 1x275, 5x255, 5x245, 7x225
4/8/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x270, 5x115(js), 4x260, 7x240, 7x240
4/11/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255,, 5x115(js), 3x5x250
4/15/13 squat 5x185, 3x225, 1x255, 1x265, 5x115(js), 1x265, 1x255, 3x5x225 (new open hip form)
4/18/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 5x250, 5x250, 8x230
4/22/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 1x255, 3x5x230
4/25/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, (js) 5x115, 5x255, 7x235, 7x235
4/30/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 1x265, (js) 5x115, 5x260, 6x235, 7x235
5/3/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, (js) 5x115, 5x240, 3x5x225
5/6/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, MSEM 2x265, 4x255
5/9/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, 1x265, (js) 5x115, 2x265, 7x240, 7x240
5/14/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x255, failx265, (js) 5x115, 1,1x255, 7x235, 3x235.
5/16/13  squat 5x185, 2x225, 3x8x225
5/21/13 squat 3x185, 2x225, 1x245, 8x235
5/23/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 3x8x235
5/28/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 3x8x240
6/1/13 jump squat 5x45, 5x95. squat 5x185, 3x225, 1x255, 5x115(js), 3x6x245
6/4/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x250, 5x115(js), 2x245, 5x225, 5x225
6/7/13 squat 5x185, 2x225, 1x245, 5x95(js), 3x8x225
6/11/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 1X255, 5x115(js), 2x250,
6/17/13 jump squat 5x45, 5x95. squat 5x185, 1x225, 6x225, 8x205, 8x205
6/22/13 squat 5x185, 2x225, 1x245, 6x225, 8x205, 8x205
6/25/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 5x115(js), 7x230, 8x210, 8x210
6/30/13 jump squat 5x45, 5x95. squat 5x185, 2x225, 1x245, 6X235, 8x215, 8x215.
7/5/13  squat 5x185, 1x225, 1x235, 3x235, 8x205, 8x205
7/10/13 squat 3x185, 3x225, 3x235, 3x245
7/14/13 squat 5x185, 2x225, 1x245, 5x235, 5x225, 5x215, 5x215
7/17/13 squat 5x185, 2x225, 1x245, 8x235, 8x225, 6x225
7/23/13 squat 5x185, 2x225, 1x245, 6x240, 8x230, 5x230
7/26/13 squat 5x185, 2x225, 1x245, 7x240, 8x230, 8x230
7/30/13 squat 5x185, 2x225, 1x245, 8x240, 8x230, 8x230
8/2/13  squat 5x185, 2x225, 1x245, 1x255, 6x245, 6x235, 6x235
8/6/13 squat 5x185, 2x225, 1x245, 1x255, 8x245, 8x235, 6x235
8/15/13 squat 5x185, 2x225, 1x245, 1x255, 3x250, 2x240, 8x225
8/19/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x255, 3x245, 3x6x225
8/23/13 squat 3x185, 1x225, 1x245, 5x225, 5x235, 2x245
8/26/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 4x245
8/29/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 7x245
9/2/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x230, 5x240, 4x250, 1x250
9/4/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 5x115(js), 5x225, 5x235, 5x240
9/7/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 1x245
9/10/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 3x245
9/14/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 1x265, 8x255 MSEM
9/17/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x230, 5x240, 5x250.
9/21/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 5x230, 5x240, 2x250.
9/24/13 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x225, 5x235, 5x245, 2x245
9/28/13 Jump squat 5x45, 5x95. Squat 5x185, 1x225, 1x245, 5x225, 5x235, 2x245 TWEAKED MY BACK!!!
10/1/13 jump squat 5x45, 5x95. squat 3x5x185,
10/12/13 squat 3x5x135
10/15/13 squat 5x135, 5x185, 5x205, 4x225
10/18/13 squat 5x135, 5x185, 5x205, 3x3x225
10/22/13 squat 6x135, 6x185, 6x205, 1x225
10/26/13 squat 5x135, 5x165,
10/29/13 powertec squat 10x90, 10x140, 10x180, 10x180
11/2/13 squat 6x135, 2x185
1/4/14 front squat 8x95, 8x115, 3x8x135
1/7/14 front squat 3x8x145
1/11/14 front squat 6x135, 6x145, 3x6x155
1/14/14 front squat 8x135, 3x8x155
1/18/14 front squat 6x135, 3x155, 3x175, 3x8x165
1/21/14 front squat 5x135, 3x165, 3x185, 3x6x175
1/25/14 front squat 5x135, 5x165, 2x185, 8x175, 3x5x175
1/29/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 9x175
2/1/14 front squat 5x135, 5x165, 3x185, 3x5x180
2/7/4 front squat 3x165, 3x185, 8x175, 1x175, 5x165, 7x165, 5x165
2/11/14 front squat 5x135, 3x165, 3x185, 8x175, 8x175, 2x165
2/15/14 back squat 135# 5x5  deadlift 185# 3x8
2/19/14 front squat 3x135, 3x165, 2x185, 4x175, 5x175, 5x175, 5x175
2/22/14 back squat 3x155, 3x185, 5x5x185, deadlift 5x135, 5x185, 3x8x205
2/25/14 front squat 3x165, 2x185, 5x5x180
3/2/14 back squat 3x165, 2x185, 1x205, 4x5x195, deadlift 5x185, 3x8x205
3/6/14 jump squat 5x45, 2x5x95. front squat 3x165, 1x185, 1x195, 4x5x185
3/15/14 squat 3x185, 1x205, 5x5x185. deadlift 8x185, 2x8x205
3/19/14 pistol squat 4x5
3/23/14 pistol squat 5,6,6,7
3/29/14 pistol squat BW 4x8
4/2/14 pistol squat BW 4x8
4/5/14 pistol squat BW 5x8
4/12/14 pistol squat BW 5x8
4/23/14 back squat paused 5x5x135
4/29/14 back squat paused 5x135, 5x145, 3x5x155
5/3/14 paused squat 5x135, 5x155, 5x165, 5x175, 5x175
5/6/14 paused squat 5x135, 5x155, 5x175, 5x185, 5x185, 4x185
5/10/14 paused squat 5x135, 5x155, 5x185, 5x185, 5x185
5/13/14 paused squat 5x135, 5x165, 5x185, 5x165+chains
5/17/14 paused squat 5x135, 5x135(chain), 5x165(c), 3x5x175(c)
5/20/14 paused squat 3x135, 3x155(c), 3x175(c), 1x195(c), 5x185(c), 5x185(c)
5/24/14 paused squat 5x135, 3x135(c), 3x165(c), 0x195(c), 1x185(c), 3x5x175(c)
5/27/14 paused squat 5x135, 3x135(c), 2x165(c), 1x185(c), 3x5x180(c)
5/31/14 paused squat 3x135, 3x155(c), 2x175(c), 1x185(c), 3x5x185(c)
6/3/14 paused squat 3x135(c), 2x155(c), 1x185(c), 3x5x185(c)
6/10/14 paused squat 3x135(c), 1x185(c)
6/11/14 paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 5x190(c),  3x190(c),  5x175(c),  3x175(c)
6/14/14 paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x185(c)
6/17/14 jump squat 5x45, 5x95. paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x190(c), 3X190(c)
6/21/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 1x195(c), 3x5x190(c), 9X190
6/28/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 1x200(c), 3x5x185(c), 5x185
7/3/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165(c), 2x185(c), 3x5x185(c), 10x185
7/6/14 jump squat 5x45, 5x95. paused squat 5x135, 3x155(c), 3x175(c), 1x190(c), 1x190(c), 4x190, 1x175
7/8/14 paused squat 5x135, 3x165, 3x185, 3x205, 1x215, 1x225, 5x205, 3x8x185
7/12/14 paused squat 5x135, 3x155(c), 2x175(c), 1x190(c), 4x5x185(c), 10x185
7/16/14 paused squat 5x135, 3x155(c), 2x185(c), 1x195(c), 3x5x190(c), 10x190
7/19/14 paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 4x5x195(c)
7/24/14 paused squat 5x135, 3x155(c), 3x185(c), 1x205(c), 3x5x195(c), 3x195(c), 5x195
7/29/14 paused squat 5x135, 3x155(c), 2x185(c), 1x200(c), 4x195(c), 4x7x175(c)
8/3/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x200(c), 3x7x180(c)
8/6/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 4x205(c), 4x7x185(c)
8/9/14 paused squat 5x135, 3x155(c), 1x185(c), 1x205(c), 3x205(c), 3x185(c)
8/15/14 paused squat 5x135, 3x155(c), 2x185(c), 1x205(c), 1x205(c), 6x185(c), 8x185
8/19/14 paused squat 5x135, 3x165(c), 1x185(c), 1x205(c), 5x95(js),  5x205, 5x205
8/22/14 paused squat 5x135, 3x165(c), 2x185(c), 1x205(c), 1x205(c),5x205(c),8x185(c),10x185(c)
8/26/14 paused squat 5x135, 3x165(c), 1x190(c), 1x210(c), 1x210(c), 1x200(c), 4x185(c), 4x185(c), 4x185(c)
8/30/14 paused squat 5x135, 3x165(c), 1x195(c), 1x210(c), 1x210(c), 5x190(c), 5x185(c), 5x185(c)
9/11/14  paused squat 3x135, 3x165(c), 1x195(c)
9/28/14 paused squat 5x135, 3x165(c), 1x185(c), 3x185(c), 5x155(c), 3x8x155(c)
10/1/14 paused squat 4x135, 3x165(c), 1x185(c), 4x8x165(c)
10/5/14 paused squat 4x135, 2x165(c), 2x185(c), 3x8x175(c)
10/9/14 paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 3x8x180(c)
10/12/14 paused squat 4x135, 2x165(c), 1x185(c), 3x185(c)
10/14/14 jump squat 5x45, 2x5x95. paused squat 4x135, 2x165(c), 1x185(c), 1x195(c), 4x5x185(c)
10/18/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x165(c), 1x185(c), 1x195(c), 3x6x185(c)
10/21/14 paused jump squat 5x45, 2x5x95. paused squat 5x135, 2x165, 2x185, 1x205, 1x225, 0x235, 3x5x205
10/25/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 0x225
10/30/14 paused squat 5x135, 3x175, 1x195, 1x205, 1x215 long break and then
10/30/14 paused squat 1x185, 1x195, 1x205, 1x215, 1x225, 1x235, 7x205, 2x5x205
11/4/14  jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 2x195, 1x215, 1x215, 4x215, 2x7x195
11/9/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x215, 2x215, 7x195, 10x195
11/13/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 6x215, 8x205, 8x205
11/16/14 jump squat 5x45, 5x75, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 4x220, 7x210, 7x210
11/20/14 paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 5x225, 5x215, 8x205
11/23/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95( js ), 4x225, 8x210, 8x210
11/30/14 jump squat 5x45, 5x95. paused squat 5x135, 2x185, 1x205, 1x225, 5x95( js ), 0x225, 6x185, 3x3x205
12/6/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 6x225, 2x7x210
12/9/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 3x225, 2x7x205
12/13/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x95(js), 0x225, 3x5x205
12/18/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 2x3x225, 1x225
12/21/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 2x7x205
12/26/14 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 1x225, 5x205, 3x205, 3x185
12/28/14 jump squat 5x45, 5x95. paused squat 5x135, 3x165, 1x185, 1x205, 1x225, 5x95(js), 4x215, 2x7x195
1/1/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 4x225, 3x7x205
1/4/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 5x225, 8x205, 8x205
1/7/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 10x225 MSEM
1/10/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 1X235, 4x230, 7x210, 7x210
1/15/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225, 3x225, 5x205, 5x205
1/18/15 jump squat 5x45, 5x95. paused squat 5x135, 3x175, 1x205, 1x225
1/19/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x205, 1x225, 10x225 MSEM, 5x205, 5x205
1/22/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x215, 1x235, 4x230, 7x210, 7x210
1/25/15 jump squat 5x45, 5x95. paused squat 5x135, 1x185, 1x215, 1x230, 4x230, 7x210, 10x210
1/28/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x215, 1x230, 7x240 MSEM
1/31/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x210, 1x235, 4x235, 7x215, 7x215
2/5/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x245
2/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x245, 3x240, 5x225, 7x215
2/12/15  jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 2x245MSEM, 1x225, 5x205, 10x205
2/15/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 0x240, 1x235, 4x5x225
2/19/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 5x225, 3x225
2/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x225, 5x225, 5x225, 3x225
2/25/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 10x245 MSEM
3/1/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x215, 1x235 1x245, 4x245, 7x225, 7x225
3/6/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 4x245, 7x225
3/10/15 paused squat 3x135, 2x185, 1x225, 0x245, 5x225, 4x3x225
3/14/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, unrack-275, 0x250
3/17/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x250, 0x250, 3x5x225
3/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x225
3/25/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 3x245 msem, 3x225, 8x185
3/28/15 paused squat 3x135, 1x185, 1x205, 1x225, 3x8x205
4/1/15 paused squat 3x135, 2x185, 1x225, 3x8x215
4/4/15  jump squat 5x45, 5x95. squat 3x135, 2x185, 1x225, 6x225, 5x225, 3x225, 8x205
4/11/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 3x225, 5x215, 8x205
4/14/15 paused squat 3x135, 2x185, 1x225, 5x225, 10x205, 10x205
4/19/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x235, 8x215, 8x215
4/22/15 paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
4/26/15 paused squat 3x135, 2x185, 1x225, 0x245, 5x185, 5x205, 5x215
5/2/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x205, 1x225, 1x235, 1x235, 3x6x215
5/6/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 8x235 MSEM, 2x5x215
5/9/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 3x235, 2x7x215
5/12/15 jump squat 5x45, 5x95. paused squat 3x135, 1x185, 1x225, 1x245, 5x225, 5x255, 7x205
5/17/15 paused squat 3x135, 2x185, 1x225, 1x245, 5x245 MSEM
5/21/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 2x245, 6x225, 3x225
5/26/15 paused squat 3x135, 2x185, 1x225, 1x245, 2x240, 3x225, 2x7x205
5/29/15 paused squat 3x135, 2x185, 1x225, 3x5x225
6/1/15 paused squat 3x135, 2x185, 1x225, 4x245 MSEM
6/4/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 4x245,  3x5x225
6/7/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 2x235,  2x5x225
6/10/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 10x245 MSEM,  3x225
6/13/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 4x235, 2x7x215
6/17/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x245, 0x240, 3x5x225, 3x225
6/20/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
6/23/15 jump squat 5x45, 3x95. paused squat 3x135, 2x185, 1x225, 3x250 MSEM, 5x225
6/27/15 jump squat 3x45, 3x95. paused squat 3x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
7/4/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x245, 5x250 MSEM
7/12/15 Jump squat 5x45, 5x95. Paused squat 3x135, 2x185, 1x225, 0x245, 3x3x225, 7x205
7/15/15  paused squat 3x135, 2x185, 1x225, 5x3x225,
7/19/15  paused squat 3x135, 2x185, 1x225, 3x225, 2x7x205
7/22/15 paused squat 3x135, 2x185, 1x225, 3x235, 7x215, 7x215
7/25/15 paused squat 3x135, 2x185, 1x225, 0x235, 8x225 MSEM, 8x185
8/1/15 paused squat 5x135, 2x185, 1x205, 4x225, 2x7x205
8/5/15 paused squat 3x135, 2x185, 1x205, 1x225, 8x225, 8x205, 8x205
8/9/15 paused squat 3x135, 2x185, 1x225, 1x235, 3x5x215
8/15/15 paused squat 5x135, 2x185, 1x225, 3x225, 2x5x205, 6x205
8/19/15 paused squat 5x135, 2x185, 1x225, 1x225, 1x205
8/19/15 powertec squat 180# 4x8
8/25/15 paused squat, 5x135, 2x185, 1x225, 3x5x215
8/28/15 paused squat, 5x135, 5x185, 5x195, 5x205, 5x210, 5x205, 5x195
8/31/15 jump squat 5x45, 5x95. paused squat 5x135, 3x185, 5x200, 5x210, 3x215
9/3/15 paused squat  3x135, 2x185, 1x225, 5x5x205
9/6/15 paused squat 3x135, 2x185, 1x225, 1x210, 5x190, 5x195, 5x200, 5x205, 5x210
9/10/15  paused squat 3x135, 2x185, 1x225, 5x5x210
9/13/15 paused squat 3x135, 2x185, 1x225, 5x5x215
9/16/15 paused squat 5x135, 2x185, 1x225, 5x5x220
9/23/15 paused squat 5x135, 2x185, 1x225, 5x5x225
9/26/15 paused squat 4x135, 2x185, 1x225, 1x235, 3x230, 5x225, 2x225, 5x215, 5x215
9/30/15 paused squat 3x135, 2x185, 1x225, 1x235, 4x5x230, 2x230
10/3/15 paused squat 3x135, 2x185, 1x225, 2x5x230, 4x230, 2x5x230
10/6/15 paused squat 3x135, 2x185, 1x225, 1x235, 4x5x235, 3x235
10/9/15 paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
10/13/15 paused squat 5x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
10/18/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x240, 3x3x225
10/21/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x240 3x225, 1x225, 3x205
10/24/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x225
10/28/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x230
10/31/15 jump squat 5x45, 5x95. PS 3x135, 2x185, 1x225, 1x235 5x235, 4x235, 5x225, 1x225
11/4/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 0x225, 0x240 5x5x205
11/7/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225
11/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 4x5x225, 4x225
11/12/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 5x235 MSEM
11/15/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 0x225
11/19/15 paused squat 3x135, 2x185, 1x225, 3x5x225, 6x205, 7x205
11/22/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 5x5x225
11/27/15 paused squat 3x135, 2x185, 1x225, 1x230, 4x230, 2x7x210
12/1/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 1x235, 2x7x210
12/5/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 4x235, 7x215, 8x215
12/8/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 8x240 MSEM
12/11/15 paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 5x225, 5x225
12/16/15 jump squat 5x45, 5x95. paused squat 3x135, 2x185, 1x225, 1x235, 5x235, 2x6x225
12/19/15 js 5x45, 5x95. paused squat 2x185, 1x225, 1x235, 1x245, 7x255 MSEM
12/23/15 js 5x45, 5x95. paused squat 2x185, 1x225, 1x240, 4x240, 2x7x225
12/26/15  paused squat 2x185, 1x225, 1x235, 1x245, 1x225, 3x5x205
12/29/15  js 5x45, 5x95. paused squat 2x185, 1x225, 3x5x225, 1x4x225, 1x5x225
1/2/16 jump squat 5x45, 5x95. paused squat 2x185, 1x225, 1x235, 4x235, 5x225, 7x205
1/6/16 js 5x45, 5x95. paused squat 2x185, 1x205, 1x225, 3x10x205
1/10/16 jump squat 5x45, 5x95. paused squat 2x185, 1x205, 1x225, 3x8x210
1/14/16  paused squat 6x135, 3x185, 2x205, 1x225, 3x10x210, 10x185
1/20/16 paused squat 6x135, 3x185, 2x205, 1x225, 10x210, 2x8x215, 4x185
1/23/16 paused squat 6x135, 3x185, 2x215, 1x235, 10x215, 10x205, 9x205
1/27/16 paused squat 6x135, 3x185, 2x205, 1x230, 10x210, 2x10x215
1/30/16 paused squat 6x135, 3x185, 1x225, 1x235, 10x245 MSEM, 13x185
2/3/16 paused squat 5x135, 3x185, 1x225, 2x6x220, 5x220
2/9/16 paused squat 2x185, 1x225, 5x205, 4x5x210
2/14/16 paused squat 3x185, 2x205, 1x225, 10x205, 8x215, 8x215
2/17/16  paused squat 3x185, 2x205, 1x225, 3x8x215, 20x185
2/20/16  paused squat 3x185, 1x225, 1x245, 5x255 MSEM, 20x185
2/23/16 js 5x45, 5x9 ps 3x185, 1x225, 1x235, 3x10x220, 6x190
2/27/16 paused squat 3x185, 1x225, 1x245, 2x10x225, 8x225*
3/1/16 jump squat 5x45, 5x95 paused squat 3x185, 1x225, 1x245, 0x260, 5x225, 1x225
3/5/16 paused squat 3x185, 1x225, 6x225, 6x235, 3x245, 3x245
3/9/16 paused squat 3x185, 2x225, 5x225, 2x225
3/12/16 paused squat 2x185, 1x225, 1x235, 5x5x225, 2x10x185
3/16/16 paused squat 3x185, 1x225, 3x10x185
3/19/16  paused squat 3x185, 2x205, 1x225, 6x205, 6x215, 2x6x225
3/26/16 paused squat 3x185, 1x225, 1x245, 1x255, 3x5x235, 2x5x225
3/29/16 paused squat 3x185, 1x225, 1x245, 0x255, 6x225, 5x235, 4x235, 5x225
4/1/16  paused squat 3x185, 1x225, 1x245, 1x255, 2x3x235, 1x235
4/6/16 paused squat 2x185, 1x205, 1x225, 3x225, 4x5x225
4/9/16 5th pin squat 3x185, 3x225, 4x3x245. deadlift 8x185, 3x8x225
4/16/16 paused squat 2x185, 1x225, 1x235, 3x5x230. deadlift 5x185, 5x225, 3x5x235
4/19/16  jump squat 5x45, 5x95. paused squat 3x185, 1x225, 1x230, 5x230, 4x230
4/23/16 jump squat 5x45, 5x95. paused squat 3x185, 1x225, 1x235, 1x245, 3x6x230, 6x205
4/26/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x235, 4x8x215
5/1/16 js 5x45, 5x95. S 3x185, 1x225, 1x245, 7x235, 6x235, 7x235. DL 5x185, 5x225, 5x245, 5x255
5/4/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 0x255, 1x240
5/7/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x240, 6x235, 6x235, 3x235, 5x225
5/12/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 1x265, 1x270
5/15/16 js 5x45, 5x95. s 1x225, 1x245, 3x6x245, 3x245. DL  3x225, 2x3x245, 5x245
5/18/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
5/21/16 js5x45, 5x95. ssquat 5x185, 5x5x225quat 3x185, 1x225, 1x245, 5x250, 4x250, 0x250, 3x230
5/26/16 squat 5x135, 1x225, 1x245, 1x255, 2x265 MSEM
5/29/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 1x255, 2x3x245, 3x235
6/1/16 jump squat 5x45, 5x95. squat 3x185, 2x225, 1x245, 1x265, 3x250, 3x245
6/4/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 4x245, 2x7x225
6/8/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245, 5x245, 7x230, 7x230
6/11/16 squat 3x185, 1x225, 1x245, 0x255
6/15/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x235, 5x95js, 4x235, 5x235
6/19/16 jump squat 5x45, 5x95. squat 3x185, 1x225, 1x245
6/29/16 squat 5x185, 5x5x225
7/3/16 squat 2x185, 1x205, 1x225, 1x230, 5x230, 5x230
7/6/16 squat 3x185, 3x205, 3x225, 1x225, 0x205
7/10/16  squat 3x185, 1x205, 1x225, 1x235, 4x230, 7x210, 7x210
7/14/16 squat 3x185, 1x225, 1x235, 5x230, 8x215, 8x215
7/19/16 jump squat 5x45. squat 2x185, 1x225, 1x240, 6x230, 7x220, 7x220
8/9/16 squat 5x135, 5x185, 4x5x205
8/13/16 squat 3x185, 1x225, 2x5x225, 2x7x205
8/16/16 squat 2x185, 1x225, 1x235, 4x230, 7x210, 7x210
8/20/16 squat 2x185, 1x225, 1x240, 4x230, 7x220, 7x220
8/23/16 squat 2x185, 1x225, 0x245, 0x235
8/27/16 squat 2x185, 1x225, 1x235, 3x5x235, 2x5x225
8/30/16 squat 2x185, 1x225, 1x245. 6x240, 4x4x240
9/4/16 squat 2x185, 1x225, 1x235, 1x245, 4x240, 7x225, 7x225
9/7/16 squat 2x185, 1x225, 1x235, 1x245, 5x255 MSEM
9/10/16 squat 2x185, 1x225, 1x235, 1x245, 0x240
9/11/16 squat 2x185, 1x225, 1x235, 1x250, 5x245, 4x235, 0x235
9/14/16  squat 3x185, 1x225, 1x245, 3x3x245
9/20/16 squat 2x185, 1x225, 1x245, 3x5x245, 3x245
9/22/16  squat 2x185, 1x225, 1x245, 0x255
9/25/16 squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
9/28/16 squat 2x185, 1x225, 1x225, 4x8x185
10/2/16 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x245, 4x245 MSEM, 2x7x225
10/5/16 squat 2x185, 1x225, 1x240, 1x250, 4x250 MSEM, 7x205
10/9/16 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 4x250, 7x230, 7x230
10/15/16 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 0x245, 5x5x225
10/19/16 squat 2x185, 2x205, 1x225, 5x225, 1x230
10/30/16 squat 2x185, 1x225, 4x5x235, 4x235
11/6/16 squat 2x185, 1x225, 1x240, 3x240, 5x220, 5x220
11/12/16 squat 3x185, 1x225, 1x235, 5x235, 4x235, 4x225, 5x225
11/20/16 squat 3x185, 1x225, 1x240, 5x240, 7x225, 7x225
11/25/16 js 5x45, 5x95. squat 5x135, 3x185, 1x225, 1x245, 5x245, 2x7x230
12/3/16 squat 3x185, 1x225, 1x245, 5x235, 3x235
12/18/16 js 5x45, 5x95, squat 2x185, 1x225, 0x235,2x225
12/22/16 squat 5x5x185
12/24/16 squat 5x5x190
12/26/16 squat 5x5x195
12/29/16 squat 5x5x200
12/31/16  squat 5x5x205
1/2/17 squat 5x5x210
1/5/17 squat 5x5x215
1/7/17 squat 5x5x220
1/10/17 squat 5x5x225
1/12/17 squat 1x245, 5x5x230
1/14/17 squat 5x5x235
1/26/17 squat 2x185, 1x225, 1x240, 5x235, 4x3x235
1/28/17 js 5x45, 5x95. Squat 225 x 5,5,5,4,5
1/31/17 js 5x45, 5x95. squat 5x5x225
2/2/17 js 5x45, 5x95. squat 2x185, 5x5x230
2/4/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 5x5x235
2/7/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 5x5x240
2/9/17 js 5x45, 5x95. squat 5x5x245
2/11/17 squat 5x1x250
2/14/17 js 5x45, 5x95. squat 1x225, 1x250,2x5x250, 3x3x250
2/17/17 Squat 2x185,1x225,1x250,3x250
2/19/17 js 5x45, 5x95. squat 2x185, 1x225, 1x250, 5x5x250
2/21/17 js 5x45, 5x95, . squat 2x185, 1x225, 1x255, 2x4x255, 3x255, 2x255, 0x255
2/23/17 squat 2x185, 1x225, 1x245, 1x255, 5x3x255
2/26/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 5x5x255
3/5/17 squat 2x185, 1x225, 1x245, 1x260, 2x4x260, 2x3x260, 1x260
3/12/17 squat 1x245, 1x260, 5x260, 2x260, 3x3x245
3/20/17 squat 2x185, 1x225, 5x5x230
3/22/17 squat 2x185, 1x225, 1x235, 4x5x235
3/26/17 js 5x45, 5x95. squat 2x185, 1x225, 5x5x235
3/28/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 5x5x240
4/8/17 js5x45, 5x95. squat 2x185, 1x225, 1x235, 4x5x235, 1x235
4/10/17 js 5x45, 5x95. squat  1x225, 1x235, 5x5x235
4/13/17 js5x45, 5x95. squat 1x225, 1x240, 5x5x240
4/15/17 js 5x45, 5x95. squat 1x225, 1x245, 5x245, 4x245, 5x245, 3x245, 3x245
4/18/17 squat 2x185, 1x225, 1x245, 5x5x245
4/22/17 js 5x45 , 5x95. Squat 2x185, 1x225, 1x250, 1x250
4/23/17 js 5x45, 5x95. Squat 2x185, 1x250, 1x250, 3x5X225
4/25/17 squat 2x185, 1x225, 1x245, 1x255, 5x5x250
4/30/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 2x3x255, 2x255, 2x3x255
5/3/17 squat  1x225, 1x245, 1x255, 3x255, 2x255, 1x255
5/9/17 js 5x45, 5x95. squat 2x185, 1x225, 1x245, 1x245, 5x5x225
5/11/17 js 5x45, 5x95. squat 2x185, 1x225, 5x235, 5x245, 4x255
5/14/17 js 5x45, 5x95. squat 1x225, 1x245, 1x255, 2x3x255, 3x2x255
5/16/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 1x255, 0x255
5/20/17 js 5x45, 5x95. Squat 2x185, 1x225, 1x245, 3x5x250, 1x250
5/25/17 squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x275. 1x285
5/29/17 squat 1x225, 1x245, 2x255, 4x3x245
6/11/17 box squat 5x185, 5x205, 5x215, 5x215, 1x215
6/15/17 jump squat 5x45, 5x95. squat 2x185, 3x5x225
6/17/17 Squat 2x185, 3x7x225
6/20/17 Squat 2x185, 3x8x225
6/22/17 squat 2x185, 3x8x230
6/25/17 squat 3x185, 1x225, 3x5x235
6/29/17 squat 2x185, 1x225, 5x235, 2x3x235
7/2/17 jump squat 5x45, 5x95. Squat 1x225, 3x235, 3x5x235
7/9/17 Squat 3x185, 3x225, 3x225
7/16/17 js 5x45, 5x95. squat 2x185, 1x225, 5x5x225
7/22/17 jump squat 5x45, 5x95. squat 2x185, 1x225, 1x235, 5x5x230
7/31/17 squat 2x185, 1x225, 3x5x235
8/7/17 js 5x45, 5x95. squat 2x185, 1x225, 3x3x240, 5x225
8/14/17 squat 2x185, 1x225, 1x240, 3x240, 5x240, 5x240, 4x240
8/21/17 js5x45, 5x95. squat 2x185, 1x225, 1x245, 1x255, 1x265, 1x245
8/28/17 squat 2x185, 1x225, 3x240, 3x240
9/3/17 js 5x45, 5x95. squat 2x185, 1x225, 1x240, 5,5,3,5,5x210
9/10/17 squat 2x185, 1x205, 1x215, 3x5x215
9/14/17 paused squat 5x185, 5x195, 5x205, 5x195, 7x185
9/21/17 Paused squat 2x185, 1x205, 5x210, 5x215, 5x210, 5x205
9/28/17 paused squat 2x185, 1x205, 1x220, 1x225, 1x230, 1x235
10/11/17 Paused squat 5x165, 5x185, 5x195, 5x200
10/14/17 paused squat 5x135, 5x185, 5x205, 5x205, 5x205, 5x205.
10/21/17 Paused squat 5x135, 2x185, 3x205, 5x205, 5x205, 5x205, 5x205.
10/28/17 Paused squat 5x205, 5x205, 5x205, 8x185
11/4/17 Paused squat 2x185, 1x225, 3x225, 3x225, 3x225, 1x225
11/11/17 Paused squat 2x185, 1x225, 3x225, 7x205, 7x205
11/18/17 paused squat 2x185, 1x225, 3x225, 4x225, 3x225, 8x195
11/26/17 paused squat 5x135, 2x185, 5x185, 5x205, 5x205, 8x185
12/9/17 Paused squat 2x185, 3x205, 5x205, 5x205, 5x205
12/16/17 paused squat 5x135, 2x185, 1x225, 3x5x205
12/23/17 Paused squat 2x185, 3x195, 3x205, 2x225
12/30/17 Paused squat 2x185, 5x205, 5x205, 5x205
1/6/18 Paused squat 6x185, 5x205, 3x205
1/13/18 Paused squat 3x185, 3x205, 3x225, 3x225, 3x 205, 5x185.
1/20/18 Paused squat 2x185, 1x225, 1x225, 8x185, 8x185, 8x185
2/3/18 paused squat 5x135, 5x185, 5x205, 3x205, 3x205, 5x185.
2/17/18  Squat 2x185, 1x225, 5x205, 5x205, 5x205,  8x185.
3/3/18 Squat 2x185, 1x205, 3x205, 5x185, 5x185, 5x185.
3/10/18 Paused squat 2x185, 5x205, 5x205, 5x205, 5x205.
3/17/18 Squat 5x185,5x195, 5x205.
3/31/18 Jump Squat 5x45, 5x95. Paused squat 3x185, 5x205, 4x205, 8x185, 6x185.
4/8/18 Paused squat 3x185, 5x205, 5x205, 5x205, 5x205.
4/21/18 Paused squat 2x205, 1x225, 5x205, 5x205, 5x205, 5x205.
4/29/18 Paused squat 2x185, 5x205, 5x215, 5x215, 5x205.
5/5/18 paused squat 5x185, 4x5x205
5/17/18 Paused squat 2x185, 4x5 x205
5/31/18 Squat 3x185, 3x205, 3x225,
6/9/18 Front squat 5x135, 5x135, 5x135, 5x135
6/14/18 Front squat 4x5x155. Paused squat 1 x225
6/21/18 Front squat 5x145, 5x155, 5x155,
6/29/18 Front squat 5x135, 5x155, 5x155, 5x155, 5x155. 
7/6/18 Front squat 4x155, 5x155, 5x155.
7/8/18 Squat 3x185, 5x185, 5x185, 4x205, (belt)
7/12/18 Squat 3x185, 5x205, 5x205, 2x225, 5x205.
7/15/18 Front squat 5x135, 5x155,  5x165, 5x175, 5x165.
7/20/18 Squat 5x135, 5x185, 5x185, 5x185,
7/26/18 Squat 5x185, 5x205, 5x205, 3x225, 1x245.
7/29/18 Squat 5x185, 2x225, 3x225, 3x225 
8/9/18 Squat 3x185, 2x225. Front squat 6x155, 6x155, 6x155.
8/12/18 Squat 5x185, 5x205, 5x205,
8/17/18 Squat 3x185, 5x205, 5x205, 5x205,
8/24/18 Squat 3x185, 5x185, 5x205, 5x205, 7x205.
8/26/18 Box squat 5x185, 6x225, 5x245, 5x245.
8/31/18 Box squat 5x185, 5x225, 5x245, 4x275,
9/6/18 Squat 2x185, 2x225, 2x225
9/14/18 Squat 3x185, 5x205, 4x205, 3x205.
9/21/18 Squat 5x185, 5x185, 5x205, 5x205.
10/12/18 Squat 5x135, 5x185, 5x205, 5x205, 5x205.
10/13/18 Squat 3x185, 3x205, 3x225, 1x245, 2x225, 3x205.
10/18/18 Squat 3x185, 3x225, 3x225, 7x205, 7x205
10/21/18 Squat 3x185, 4x225, 7x215,
10/26/18 Squat 3x185, 4x225, 7x210, 5x210.



Ring work

4/2/14 ring pull up 5x5, ring push up 5x10, ring row 5x5
4/5/14 ring pull up 5,5,6,6,6. ring dip 5x8. ring row 5x8. ring push up 5x15. ring curl up 3x10
4/8/14 ring pull ups 7,7,7,7. ring dips 4x10. ring rows 4x7
4/9/14 ring push ups 5x20
4/12/14 ring pull 5x8. ring dips 8
4/13/14 ring dips 4x10, 15. ring rows 5x10. ring push 5x20
4/19/14 ring pull up 5x8. ring push up 5x20. ring row 5x8
4/22/14 ring dip 10,10,9,9,9. ring chin 5x8. ring push 5x20. ring row 5x8
5/2/14 ring dip 8,10,10,10,10. ring chin 5x8
5/4/14 ring push up 5x25. ring row 5x10
5/6/14 muscle up x4
5/17/14 ring pull 5x10
5/20/14 ring dip 3x12
5/24/14 ring pull 12, 10, 10, 10, 10. ring dip 5x12. ring row 3x10
6/12/14 False grip ring pull 3x8. ring dip 8,10,12
6/15/14 false grip ring pull 3x8
6/19/14 ring pull 3x10. ring row 3x10
7/4/14 ring pull 10,10,9,9. ring dip 10,12,10
7/13/14 ring row 4x12. ring pull 4x10
7/26/14 ring row 4x12. ring pull 10,9,8,8. ring leg raises 5x20
7/29/14 leg raises 1x20
8/3/14 leg raises 3x20
8/5/14 ring pull 10,10,8,8,8
8/6/14 leg raises 3x20
8/7/14 ring row 3x12
8/9/14 leg raises 3x20
8/15/14 leg raises 4x25
8/16/14 ring pull10,10,9,9,9
8/23/14 leg raises 4x25
8/24/14 ring pull up 10,10,10,5,5,5,5
8/31/14 ring chin up 5x8, leg raises 3x25
9/7/14 ring chin 10,10,9,9
9/28/14 ab curl 3x20
10/11/14 ring pull 3x10
11/1/14 ring pull ups 3x9
11/6/14 ring pull up 10,9,7
11/11/14 ring dip 3x10. ring pull 3x8
11/13/14 ring pull 3x5
11/15/14 ring pull 10,9,8. ring dips 3x12
11/23/14 ring ab curl 3x25
11/28/14 ring pull 10,10,9. ring dip 10,12,12
12/7/14 ring pull 8,8,8,7. ring dips 3x12. ab curl 4x25
12/12/14 ring ab curl 4x25
12/14/14 ring dips 4x12
12/20/14 ring pull 3x8. ring dip 12,13,12
12/21/14 ring ab curl 25,20,25
12/25/14 ring pull 7,11,8,8. ring dip 12,12,10
12/26/14 ring muscle up negative 4x10
1/3/15 ring progressions 1 hr
1/4/15 ring progressions 1 hr
1/7/15 ring progressions 1 hr
1/19/15 ring to shoulder chin 7x5, reverse muscle up with dip 3x3, ring invert arm curl 3x3
1/22/15 daily muscle ups with dips 1/22/15 to 2/22/15.
1/31/15 ring progressions 1 hr
2/8/15 ring progressions
2/15/15 gymnastic ring work
2/17/15 ring chin 5x5. ring ab work
2/22/15 2x daily muscle up starting today
3/8/15 ring row 4x5, ring chin 4x6
3/10/15 ring paused leg raise 50sec x3
3/14/15 ring row 4,3,3,3. ring chin 3x7
3/22/15 3x daily muscle up starting today
3/28/15 ring ab curl 5x10
4/19/15 4x daily muscle ups starting today
4/19/15 ring leg raises 3x20
5/2/15 horiz ring pull 7x3
5/20/15 5x daily muscle up starting today ending 6/25/15
5/25/15 ring row 3x5
5/28/15 ring row 4x5
5/31/15 ring row 3x5
6/27/15 6x daily muscle up starting today ending 7/14/15
7/4/15 ring muscle up x9. ring dips 3x15
7/19/15 ring muscle up 1x9. ring dip 15,15,20
7/22/15 muscle up 1x7. ring dips 1x20
7/25/15 muscle up 1x8, 1, 1. ring dips 3x20
8/1/15 muscle up 3x3
8/5/15 muscle up 1x8. ring dips 1x20
8/9/15 muscle up 1x10,+1,+1. ring dips 3x20
8/19/15 ring pull 12,10,9,9
8/25/15 muscle up 1x10. dips 4x20. ring ab curls 5x10
8/31/15 ring muscle up 1x10
9/3/15 ring muscle up 1x10. ring dips 3x20
9/10/15 muscle up 1x5
9/26/15 muscle up 3,2,2,2,2
10/13/15 ring pull 3x9
10/18/15 muscle up 6x6. ring dips 5x10
10/24/15 muscle up 3x1. ring dips 3x15
11/4/15 muscle up 6x2
11/7/15 muscle up 1x2
11/8/15 muscle up 1x4
11/15/15 muscle up 4x1. ring dips 1x20, 3x15
11/21/15 muscle up 1x4. dips 4x15
11/28/15 muscle up 1x4. ring dips 4x15
12/13/15 ring muscle up 4x1. ring dip 3x15
12/16/15 ring pull up 3x8
12/19/15 ring dip 3x15
1/6/16 muscle up 1x1. ring dips 1x15
6/1/16 muscle up 6x1

Bench press

1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20
1/21/11 185 x 6, 195 x 6, 205 x 4, 205 x 4
1/28/11 5x185, 5x195, 5x205, 5x205, 20x135
2/6/11 10x185, 6x195, 5x195
2/10/11 10x135, 10x185, 8x185, 6x185
2/19/11  (dumbbell) 12x55, 10x60, 8x65, 8x70.
3/3/11 8x135, 6x185, 6x195, 5x195
3/6/11  DB, 8x60, 8x65, 8x70, 8x75.
3/10/11 8x135, 3x6x185
3/13/11  8x135, 3x6x185
3/27/11  DB, 8x60, 8x65, 6x70, 6x75.
3/31/11 8x135, 8x185, 6x185, 6x185
4/3/11  8x135, 4x6x185
4/7/11 8x135, 4x6x185
4/10/11 10x135, 3x8x175, 6x175
4/17/11 8x135, 3x6x185
4/28/11 bench press 8x135, 8X185, 4X205, 3X205
5/14/11  DB, 10x55, 10x60, 8x65, 8x70.
5/21/11 bench press 8x135, 6X185, 4x195, 3X195
5/26/11 bench press 8x135, 6x185, 6x195, 6x195
5/30/11 bench press 8x135, 6x185, 6x195, 5x195
6/5/11 bench 6x135, 6x185, 6x195, 5x205
6/9/11 bench 6x135, 6x185, 6x205, 5x205
6/12/11 bench 6x135, 6x185, 6x205, 3x205
6/16/11 bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
6/23/11 bench  6x185, 3x205, 2x225, 5x205, 5x205
6/28/11 bench db 6x60#, 6x70#, 6x80# 6x80#
7/2/11 bench  6x185, 3x205, 3x225, 3x205, 8x185
7/7/11 bench  6x185, 5x205, 4x205
7/12/11 bench 6x135, 6x185, 5x205, 3x205, 3x205
7/15/11 db bench 8x50, 8x60, 8x70, 8x75
7/18/11 bench 3x5x185
7/23/11 bench 6x185, 5x205, 4x205
7/28/11 bench 5x135, 5x185, 5x205, 2.5x225
7/31/11 bench 5x135, 5x185, 5x205, 5x205
8/4/11 bench 5x135, 5x185, 5x205, 5x205
8/22/11 bench 5x185, 5x205, 4x205
8/28/11 bench 5x185, 6x205, 6x205, 5x205
9/7/11 bench 8x185, 8x185, 8x185
10/1/11 bench press 185# 3x6
10/9/11 bench press 185# 6,6,4
10/17/11 bench press 185# 3x6
10/22/11 bench press 185# 4x6
11/1/11 bench press 185# 3x6
11/5/11 bench press 185#3x8
11/12/11 bench press 185# reps 8,8,7,6
11/17/11 100 push ups with my 40lb kid on my back.
11/19/11 bench 6x165, 6x185, 6x195, 6x195
11/26/11 bench 6x165, 6x185, 6x195, 6x195
12/4/11 bench 6x165, 6x185, 6x195, 6x195
12/10/11 bench 6x165, 5x185, 5x205, 5x205
12/15/11 bench 5x165, 5x185, 5x205, 4x205
12/17/11 bench 5x165, 5x185, 5x195
12/20/11 bench 5x165, 5x185, 5x205, 5x205, 5x205
12/22/11 bench 5x175, 5x195, 4x215, 4x215
12/26/11 bench 5x185, 5x205, 5x205, 5x205,
1/11/12 bench 5x175, 5x215, 4x215, 4x215
1/15/12 bench 5x175, 5x195, 5x205, 5x205
1/19/12 bench 3x175, 5x205, 5x215, 5x215
1/26/12 bench 5x185, 5x205, 4x215
1/29/12 bench 5x185, 6x210, 6x210
2/2/12 bench 5x185, 6x215, 5x215
2/5/12 bench 5x185, 6x205, 6x205
2/9/12 bench 5x185, 5x205, 5x215, 4x215.
2/13/12 bench 3x185,3x225, 3x225, 3x225.
2/21/12 bench 5x185, 3x3x225
2/26/12 bench 3x185, 3x6x205
3/18/12 bench 8x185, 8x205, 5x205, 8x185, 8x165
3/22/12 bench 8x185, 8x205, 8x185, 8x185
3/26/12 bench 8x185, 5x205, 5x205, 5x205, 8x185
3/30/12 bench 8x185, 8x205, 7x205, 6x205, 8x185
4/4/12 bench 8x185, 8x205, 7x205, 8x205, 6x205
4/9/12 bench 3x185, 3x205, (3)x6x215
4/14/12 bench 5x185, 3x205, 1x225, 6x215, 6x215, 6x215, 5x215
4/21/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 7x205
4/26/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 4x205
5/3/12 bench 3x185, 2x225, 1x235, 4x225, 7x205, 5x205, 5x205
5/8/12 bench 3x185, 3x205, 4x225, 7x205, 7x205
5/13/12 bench 3x185, 1x225, 1x240, 4x225, 6x205, 6x205
5/17/12 bench 5x185, 4x205, 4x225, 3x225, 9x205
5/22/12 bench 4x185, 1x225, 1x240, 4x225, 7x205, 6x205
5/26/12 bench 5x185, 5x205, 3x3x225
6/12/12 bench 5x145, 5x170, 12x190
6/18/12 bench 3x160, 3x180, 9x205
6/26/12 bench 5x170, 3x190, 6x215
7/2/12 bench 5x135, 5x135, 5x135
7/10/12 bench 5x155, 5x175, 9x200
7/17/12 bench 3x165, 3x190, 5x210
7/24/12 bench 5x175, 3x200, 4x225
8/7/12 bench 5x155, 5x180, 8x200
8/14/12 bench 3x165, 3x190, 5x215
8/29/12 bench (+20# chain) 5x135, 6x175, 4x195, 6x175, 10x155
9/3/12 bench (+20# chain) 6x135, 6x175, 6x195, 8x175
9/11/12 bench (+20# chain) 6x155, 6x175, 5x195, 6x175, 10x155
9/17/12 bench 5x185, 5x205, 3x225
9/25/12 bench 5x185, 5x205, 5x205
10/2/12 bench 5x185, 5x205, 5x205
10/12/12 bench 3x8x185
10/16/12 bench 3x8x185
10/27/12 bench press  5x175, 5x195, 3x5x205, 8x185
11/3/12 bench (50 push up) 6x135, 6x175, 6x185, 6x195, 6x205
11/20/12 bench 10x135, 10x165, 10x175, 10x185
12/5/12 bench 8x135, 8x175, 8x185, 6x205, 6x205
12/15/12 bench 10x175, 10x185, 10x195, 6x205, 6x205
12/18/12 bench 10x135, 10x175, 10x185, 6x195
12/29/12 bench 10x135, 10x175, 10x185, 8x195, 8x195
1/5/13 bench 8x185, 8x195, 7x195, 7x195
1/13/13 bench 5x185, 5x205, 5x225, 3x225, 3x225
1/23/13 bench 8x135, 8x185, 8x205
1/25/13 bench 8x135, 5x185, 3x225, 2x225
2/5/13 bench 5x135, 5x185, 5x205, 5x205
2/8/13 bench 8x135, 8x185, 8x195, 8x195
2/17/13 bench, 8x175, 8x185, 7x195, 7x195
3/3/13 bench 8x175, 8x190, 6x200, 6x200, 5x200
3/28/13 bench 5x185, 3x5x205
5/6/13 bench 3x6x185
5/9/13 bench 3x8x185
5/16/13 bench 3x8x185
5/23/13 bench 185# 10,10,8
5/28/13 bench 8x185, 8x195, 8x200
6/1/13 bench 8x185, 8x195, 7x200
6/4/13 bench 8x185, 8x195, 8x200
6/17/13 bench 3x8x185
7/5/13  bench 3x8x185
7/10/13 bench 3x185, 1x225, 1x235, 1x245
8/6/13 bench 8x135, 8x165, 8x185, 8x195
9/4/13 bench 185# 6,6,8
9/14/13 bench 10x135, 10x155, 10x175, 10x185
9/17/13 bench 10x135, 10x175, 10x185, 10x185
10/1/13 bench 10x135, 10x165, 10x175, 10x185
10/12/13 bench 10x135, 10x165, 10x185
10/26/13 bench 10x135, 10x165, 10x185, 8x185
10/29/13 bench 10x135, 10x175, 10x185, 8x195
11/2/13 bench 10x135, 10x175, 10x185, 8x195
11/6/13 bench 10x175, 10x175, 10x185, 9x185
11/9/13 bench 5x175, 5x185, 5x195, 5x205, 4x215
11/13/13 bench 5x175, 5x195, 5x205, 5x215, 5x205
11/16/13 bench 5x165, 5x185, 5x205, 5x215
11/19/13 bench 5x175, 5x195, 2x6x205
11/23/13 bench 5x175, 5x195, 7x205, 7x205, 6x205
11/27/13 bench 5x165, 5x195, 3x7x205
11/30/13 bench 5x175, 5x205, 5x215. 5x205, 7x195
12/4/13 bench 5x185, 7x205, 6x205, 5x205
12/21/13 bench 5x165, 5x85, 4x6x205
2/17/14 bench 5x135, 5x175, 5x195, 5x195
3/2/14 bench 5x185, 6x185, 7x185, 6x185
3/9/14 bench 5x175, 5x5x185
3/19/14 bench 5x165, 8x185, 7x185, 7x185
3/23/14 decline bench 4x8x185
3/28/14 decline bench 8x185, 3x8x205
5/17/14 bench 6x135, 8x165, 8x175, 6x185
6/12/14 bench 8x135, 8x155, 3x8x175
6/15/14 bench 8x135, 8x155, 8x175, 8x180, 7x180
6/19/14 bench 5x135, 5x155, 5x175, 4x6x185
7/4/14 bench 5x135, 5x165, 5x185 3x6x190
7/13/14 bench5x135, 3x165, 3x185, 3x5x195, 4x195
7/26/14 bench 5x135, 5x165, 4x6x185
8/7/14 bench 5x135, 3x165, 1x185, 1x205, 3x8x185
8/24/14 bench 5x135, 5x165, 5x185, 5x195, 3x5x185
8/31/14 bench 5x135, 5x175, 5x195, 2x5x200, 3x200, 8x175
9/7/14 bench 5x135,3x175, 1x205, 5x200, 2x5x185, 8x185
9/11/14 bench 5x135, 3x175, 1x205
10/11/14 bench 5x135, 3x165, 5x185, 3x6x185
10/25/14 bench 5x135, 5x175, 5x185, 2x8x185
11/1/14 bench 5x135, 3x165, 3x185, 1x195, 1x205, 1x215, 3x5x195
11/6/14 bench 5x135, 4x175, 1x195, 1x205, 2x6x195, 5x195
11/11/14 bench 5x135, 3x175, 1x195, 1x205, 1x215, 5x200, 6x195, 6x190
11/15/14 bench 5x135, 3x175, 1x205, 1x215, 6x200, 5x200, 6x195, 5x195
11/28/14 incline bench 4x95, 8x135,  8x140, 7x145, 7x145
12/7/14 incline bench 5x95, 5x135, 3x8x145
12/14/14 incline bench 5x135, 6x150, 2x7x150
2/17/15 bench 4x5x185
2/26/15 bench 5x135, 5x185, 3x5x195
3/8/15 bench 5x135, 5x185, 3x5x195
3/14/15 bench 5x135, 5x185, 5x195, 5x205, 2x3x205
4/11/15 bench 5x185, 5x195, 2x3x205
4/15/15 bench 5x135, 5x185, 5x195, 2x6x195
4/26/15 bench 5x135, 5x185, 5x185, 10x185
5/2/15 bench 5x135, 5x185, 3x5x205
5/6/15 bench 5x135, 3x185, 3x6x195
5/11/15 bench 5x135, 3x185, 4x5x205
5/23/15 bench 5x135, 5x185, 6x205, 6x205, 5x205, 5x205
5/25/15 bench 3x185, 6x205, 4x205, 4x205
5/28/15 bench 5x135, 3x185, 5x205, 5x205, 4x205, 7x185
5/31/15 bench 3x135, 3x185, 3x5x205
6/8/15 bench 4x135, 5x185, 3x8x185
6/17/15 bench 5x135, 3x185, 4x5x205
7/3/15 bench 5x135, 8x185, 3x7x195
7/26/15 bench 5x135, 3x8x185
8/1/15 bench 5x135, 2x8x185, 7x185
8/9/15 bench 5x135, 8x185, 2x6x195
8/15/15 bench 5x135, 5x185, 2x6x195
8/19/15 bench 5x135, 5x185, 2x5x195, 6x195
8/25/15 bench 5x135, 5x185, 3x6x195
9/10/15 bench 5x135, 5x185, 4x5x195
9/13/15 bench 5x135, 3x185, 3x5x200
9/26/15 bench 5x185, 4x6x185
10/3/15 bench 3x185, 5x5x190
10/6/15 bench 5x135, 3x185, 5x5x195
10/10/15 bench 5x135, 3x185, 5x5x200
10/13/15 bench 3x185, 2x5x205, 3x205, 2x5x195
10/18/15 bench 3x15, 3x185, 5x5x205
10/24/15 bench 3x185, 4x3x205
11/8/15 bench 3x135, 2x185, 1x205, 4x205, 5x200, 3x5x195
11/15/15 bench 3x135, 3x185, 5x5x195
11/21/15 bench 3x185, 2x5x200, 4x200, 2x7x185
11/28/15 bench 3x135, 3x185, 5x5x200
12/7/15 bench 3x135, 3x185, 5x205, 2x4x205, 2x5x195
12/13/15  bench 3x135, 3x185, 4x205, 3x5x200, 4x200
12/19/15 bench 4x5x205, 4x205
12/26/15 bench 3x185, 3x205, 2x5x200, 2x4x200
7/3/16 bench 5x165, 3x7x185
9/25/16 bench 5x175, 5x185, 8x185, 6x185
10/2/16 bench 5x185, 3x7x190
10/9/16 bench 5x185, 4x6x195
10/30/16 bench 5x185, 2x6x195, 3x5x195
11/6/16 bench 5x185, 5x5x200
11/12/16 bench 3x185, 5x5x205
11/20/16 bench 3x185, 3x210, 4x205, 5x205, 4x205
11/27/16 bench 3x185, 1x205, 1x215, 5x205, 4x205, 3x5x200, 18x155
12/4/16 bench 5x135, 3x185, 4x6x195
12/18/16 Bench 3x185, 4x6x195, 5x195
12/22/16 bench 5x5x185
12/26/16 bench 5x5x190
12/31/16 bench 5x5x195
1/5/17 bench 5x5x200
1/10/17 bench 4x5x205, 3x205
1/14/17 bench 5x5x205
1/28/17  Bench 5x5x185
2/2/17 bench 5x5x190
2/7/17 bench press 3x5x195, 2x3x195
2/11/17 bench press 5x5x195
2/19/17 bench 4x185, 1x200, 5x5x200
2/23/17 bench press 3x185, 1x205, 3x205, 4x4x205
3/5/17 bench press 3x185, 1x205, 4x5x205, 4x205
3/20/17 Bench 5x5x185
3/26/17 bench 5x5x195
4/8/17 bench 5x5x195
4/13/17 bench press 5x5x200
4/22/17 Bench 3x5x205, 2x4x205
4/25/17 bench 2x185, 1x210, 5x5x210
5/11/17 bench 3x185, 3x205, 5x5x195
5/16/17 Bench 2x185, 2x200, 2x200
8/5/17 bench 6x135, 5x185, 3x6x185
8/12/17 bench 5x5x190
8/19/17 bench 5x5x195
8/28/17 bench 3x185, 1x200, 3x5x200, 2x4x200
9/2/17 bench 2x185, 5x5x200
9/10/17 bench 1x185, 3x205, 2x5x205, 4x205
9/13/17 bench 3x185, 5x205, 5x205, 3x4x205
9/17/17 Bench 5x135, 3x185, 3x205, 4x205, 5x205, 3x205, 6x185   
9/21/17 Bench 3x185, 1x205, 3x5x205, 2x4x205
9/24/17 Bench 3x185, 4x205, 5x205, 4x205, 6x185
9/28/17 Bench    3x185, 3x5x205
10/1/17 Bench 2x185, 4x205,5x205. 4x205, 4x205
10/11/17 Bench 3x185, 5x5x205
10/15/17 Bench 2x185, 5x205, 4x210, 3x210, 3x210, 7x185
10/22/17 Bench 3x185, 4x205, 3x205, 6x185, 7x185, 6x185   
10/29/17 Bench 6x185, 6x195, 6x195, 7x185, 7x185
11/5/17 Bench 5x205, 5x205, 3x205, 8x185, 5x185.
11/12/17 Bench 2x185, 5x205, 5x205, 4x205, 5x195, 5x195 
11/19/17 Dumbbell bench #60 3x8.
12/3/17 Bench 8x60, 8x60,  8x60
12/10/17 Bench 8x60, 8x60,  8x60.
12/17/17 Bench 5x135, 3x185, 3x205, 5x195, 5x195, 5x195
2/4/18 Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x185
2/11/18 Bench 5x135, 5x185, 5x185, 6x185, 6x185, 5x185.
2/18/18 Bench 5x135, 5x185, 5x185, 5x185, 5x185, 5x15
3/1/18 Bench 6x185, 6x185, 6x185, 6x185.
3/4/18 Bench 5x185, 7x185, 5x185, 6x185.
3/7/18 Bench  5x185, 6x195, 5x195, 5x195, 5x195.
3/25/18 Bench 5x185, 3x195, 7x185, 5x185, 6x185. 
3/29/18 Bench 6x185, 7x185, 7x185, 6x185, 6x185.
4/17/18 Bench 5x185, 6x195, 6x195, 6x195, 5x195.
5/4/18 Bench 5x135, 4x5x185 
5/11/18 Bench 5x185, 6x185, 6x185, 6x185
5/18/18 Bench 5x185, 5x195, 5x195, 5x195
5/25/18 Bench 5x185, 5x195, 5x195, 5x195, 3x195
6/7/18 Bench 3x185, 5x195, 5x195, 4x195, 2x185   
6/15/18 Bench 3x185, 4x200, 3x200, 3x200, 5x185.
6/22/18 Bench 3x185, 4x200, 4x200, 7x185
6/30/18 Bench 2x185, 1x205, 1x225, 0x235, 7x185
7/7/18 Bench 5x185, 4x195, 5x185, 6x185,
7/13/18 Bench 5x185, 4x195, 4x195, 6x185, 5x185
7/19/18 Bench 5x185, 6x185, 6x185, 5x185, 17x135.
7/27/18 Bench 5x185, 5x185, 5x185, 5x185.
8/2/18 Bench 3x185, 8x185, 10x185, 5x185.
8/5/18 Bench 5x185, 3x5x195.
8/10/18 Bench 3x185, 3x205, 1x225, 4x205, 8x185, 5x185. 
8/16/18 Bench 5x185, 4x205, 4x205, 3x205, 5x185
8/25/18 Bench 5x185, 4x205, 4x205, 4x205, 9x185
8/30/18 Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
9/7/18 Bench 5x185, 4x205, 3x205, 7x185,
9/13/18 Bench 5x185, 4x205, 5x195, 4x195, 6x185.
9/16/18 Bench 3x185, 4x195, 5x195, 4x195, 2x185, 2x195.
9/21/18 Bench 5x185, 5x205, 5x205, 4x205, 4x205, 4x205.
9/30/18 Bench 5x185, 3x205, 5x195, 5x195, 5x195.
10/7/18 Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
10/10/18 Bench 3x185, 2x205, 2x225, 4x205, 3x205, 5x185, 5x185.
10/19/18 Bench 3x185, 1x225, 4x205, 4x205, 4x205, 4x205, 4x205.
10/25/18 Bench 3x185, 1x225, 1x235, 0x240, 8x185, 6x185   
10/28/18 Bench 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
11/1/18 bench 4x210, 7x185, 7x185
11/8/18 Bench 3x185, 4x205,  5x195, 6x195, 6x195.
11/15/18 Bench 3x185, 5x205, 4x210, 4x210, 7x190.
11/17/18 Db bench 12x60, 12x60, 12x60.
11/22/18 Bench 3x185, 3x205, 7x195, 7x195, 6x195.
11/25/18 Bench 5x185, 5x205, 5x210, 3x210, 5x195.   
11/29/18 Bench 3x185, 4x205, 5x205, 4x205, 4x205. Dumbbell bench 12x70, 6x70 fat gripz


ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.
1/20/11 ham curl 110# 3x10, seated toe raisers 55# 3x10, reverse hyper BW+10 3X12
1/24/11 ham curl 110# 3x10, seated toe raisers 55# 3x10
2/3/11 ham curl 110# 3x8, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/6/11 ham curl 110# 3x10, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/13/11 walking lunges 135# 3x6
2/19/11 ham curl 110# 3x10, seated toe raisers 55# 3x12
3/3/11 ham curl 120# 3x8, seated toe raisers 70# 4x10
3/31/11 reverse hyper BW+5 20,15,15,15, ham curls 100# 3x10, lunges 135# 3x6
4/3/11 lunges 135# 3x6, seated toe raisers 55# 4x10
4/7/11 seated toe raisers 55# 3x12, reverse hyper BW+10 3x15
4/10/11 seated toe raisers 60# 4x10, reverse hyper BW+10 3x15
4/17/11  seated toe raisers 60# 4x12, reverse hyper BW+10 3x15
4/28/11  seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
5/14/11  seated toe raisers 65# 3x10
5/21/11 seated toe raisers 65# 3x10
5/26/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
5/30/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
6/1/11 seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
6/5/11 seated toe raisers 75# 4x10
6/9/11  seated toe raisers 70# 3x10, reverse hyper BW+10 3x15
6/12/11 reverse lunges 135# 3x5, seated toe raisers 75# 3x10
7/15/11 db lunge 50# 1x6
8/15/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/22/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/28/11 ham-curls 105# 3x10, standing calf raise 90# 4x12
9/13/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x10
9/17/11 BSS 40# 3x8, standing calf raise 90# 3x10
9/20/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x12
9/23/11 BSS 50# 3x8, standing calf raise 90# 3x12
9/27/11 reverse barbell lunge 135# 3x8, ham curl 115# 3x8, toe raisers standing 110# 3x10
10/1/11 BSS 60# 3x8, standing calf raise 110# 3x12
10/9/11 lower back hyper-extension bw 1x20, +5 15,20
10/23/11 lower back hyper BW+5 2x20
11/1/11 lower back hyper BW+5 2x20
11/13/11 ham curl 115# 4x8, standing toe raise 110# 4x10
11/20/11 ham curl 115# 4x8, standing toe raisers 110# 4x12
11/27/11 ham curl 115# 3x8, standing toe raisers 110# 3x10
12/4/11 ham curl 125# 3x8, seated toe raise 75# 3x10
12/11/11 ham curl 125# 3x8, standing calf raise 110# 3x10
12/15/11 ham curl 125# 3x8, standing calf raise 120# 3x12
12/17/11 ham curl 125# 3x8, standing calf raise 140# 3x10
12/22/11 ham curl 125# 3x8, standing toe raise 140# 3x12
12/26/11 ham curl 130# 3x7, seated toe raise 70# 3x10
12/30/11 ham curl 130# 3x8, standing calf raise 140# 3x12
1/2/12 ham curl 135# 3x8, seated calf raise 70# 3x10
1/6/12 ham curl 135# 3x6, standing toe raise 160# 3x10
1/9/12 ham curl 135# 3x8, standing toe raise 160# 3x10
1/26/12 ham curl 135# 3x8, standing toe raisers 140# 12,12,10
1/29/12 ham curl 135# 3x8, standing toe raisers 140# 3x10
2/2/12 ham curl 135# 3x8, seated toe raise 70# 3x10
2/5/12 ham curl 135# 3x8
2/9/12 ham curl 135# 3x7, seated toe raisers 70# 3x10
2/13/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/19/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/23/12 ham curl 140# 3x8, seated toe raise 70# 3x10
3/17/12 barbell lunge 135# 3x8, 1 legged calf raise BW+20 3x10
3/20/12  barbell lunge 140# 3x8
3/29/12 barbell lunge 135# 3x8
4/1/12 barbell lunge 135# 3x8
4/8/12 barbell lunge 145# 3x8
4/12/12 deadlift 5x185, (3)x6x225
4/19/12 deadlift 5x185, 6x225, 6x245, 6x245
4/23/12 barbell lunge 145# 3x8
5/1/12 deadlift 5x185, 5x235, 5x255, 5x255
5/20/12 barbell lunge 150# 3x8
5/25/12 deadlift 5x185, 5x225, 5x245, 5x245
5/28/12 barbell lunge 145# 3x8
5/31/12 deadlift 5x185, 5x225, 5x245, 5x245
6/4/12 barbell lunge 150# 3x8
6/7/12 barbell lunge 150# 3x8
6/14/12 barbell lunge 150# 3x6
6/21/12 barbell lunge 150# 3x6
7/6/12 barbell lunge 155# 3x6
7/20/12 barbell lunge 155# 3x6
8/3/12 barbell lunge 160# 3x6
9/1/12 barbell lunge 6x135,6x145, 6x150
9/9/12 barbell lunge 6x135, 6x145, 6x155, 6x160
9/14/12 barbell lunge 6x135, 6x150, 6x155
9/19/12 barbell lunge 6x135, 6x155, 6x165
9/21/12 GHR BW 2x6
9/26/12 barbell lunge 6x135, 6x155, 6x165, 6x165
9/28/12 GHR BW 3x6
10/2/12 barbell lunge 6x135, 6x145, 6x155
10/9/12 barbell lunge 6x135, 6x155, 6x165
10/12/12 calf raise 90# 4x15, GHR BW 3x6
10/16/12 barbell lunge 6x135, 6x155, 6x165, calf raise 140# 3x12
10/19/12 barbell lunge 6x135, 6x155, 6x165, calf raise 140# 3x12
10/23/12 barbell lunge 6x135, 6x155, 6x165, calf raise 12x140, 2x12x160
10/26/12 calf raise 3x12x160
10/30/12 GHR BW 3x6. calf raise 170# 3x12
11/3/12 barbell lunge 6x135, 6x155, 6x165, 6x175. calf raise 180# 4x12
11/6/12 barbell lunge 6x135, 6x155, 6x175. calf raise 180# 3x14
11/10/12 barbell lunge 6x135, 6x155, 6x175. calf raise 180# 3x15
11/13/12 GHR BW 3x6. calf raise 180# 3x15
11/18/12 barbell lunge 6x135, 2x6x175, calf raise 180# 4x15
11/20/12 GHR 3x8. calf raise 180# 3x10
11/27/12 barbell lunge 6x135, 6x165, 6x180. calf raise 15x180, 2x15x190. GHR BW 3x8
12/1/12 barbell lunge 6x135, 6x175, 6x185. calf raise 15x180, 3x15x190. GHR BW 3x8
12/5/12 calf raise 180# 3x12
12/7/12 barbell lunge 6x135, 6x175, 6x185. calf raise 190# 4x15. GHR BW 3x8
12/11/12 barbell lunge 6x135, 6x175, 6x185, 6x190. calf raise 200# 3x15. GHR BW 3x8
12/14/12 barbell lunge  6x175, 6x185, 6x
12/22/12 barbell lunge 5x135, 5x175, 5x185, 5x195. GHR BW 3x8. calf raise 180# 3x15
12/28/12 barbell lunge 5x135, 5x165, 5x175, 5x185. calf raise 15x180, 2x15x190
12/30/12 GHR BW 3x8. calf raise 3x12x200
1/4/13 GHR BW 3x8. calf raise 3x15x190
1/8/13 barbell lunge 5x135, 5x175, 5x185, 5x185. calf raise 200# 3x15
1/12/13 barbell lunge  5x175, 5x185, 5x195, 5x205. calf raise 200# 3x15
1/15/13 GHR BW 3x8. calf raise 210# 3x12
1/18/13 GHR BW 3x8. calf raise 210# 3x10
1/23/13 GHR BW 3X8. calf raise 210# 2x15
1/25/13 barbell lunge 5x135, 5x175, 5x190, 5x200.
1/29/13 GHR BW 3x8. calf raise 210# 3x15
2/5/13 GHR BW 8,8,10. barbell lunge 5x135, 5x175, 5x195, 5x195
2/8/13 GHR BW 8,10,10
2/13/13 GHR BW 3x8. calf raise 210# 3x15
2/19/13 barbell lunge 5x135, 5x175, 5x185, 5x195. calf raise 220# 3x12
2/22/13 barbell lunge 5x135, 5x175, 5x190, 5x200. calf raise 220# 3x12
2/26/13 GHR BW 3x10
3/1/13 barbell lunge 5x135, 5x175, 5x185, 5x195. calf raise 3x10x230
3/8/13 GHR BW 3x8. calf raise 230# 3x10
3/12/13 GHR BW 2x8, x10. calf raise 220# 3x12
3/20/13 GHR BW 3x8
3/28/13 GHR BW 3x8. calf raise 180# 3x15
4/4/13 GHR BW 8, 10,10. calf raise 180# 3x15
4/5/13 powertec squat machine 8x90, 8x130, 8x180, 8x180
4/8/13 GHR BW 3x10. powertec squat machine 180# 3x8. calf raise 180# 3x12
4/11/13 GHR BW 3x10. powertec squat 200# 2x8. calf raise 200# 2x12
4/15/13 GHR BW 3x8
4/18/13 GHR BW 3x8
4/22/13 calf raise 180# 3x15
4/30/13 GHR BW 3x8
5/3/13 GHR BW 2x8
5/6/13 GHR 2x10
5/9/13 GHR BW 3x10
5/14/13 barbell lunge 5x135, 5x155, 5x175, 5x185
5/16/13 GHR BW 3x10. calf raise 180# 3x12
5/23/13 GHR 3x10. calf raise 140# 3x20
6/1/13 GHR BW 3x12. calf raise 140# 3x20
6/4/13 GHR BW 3x15
6/7/13 calf raise 140# 1x20
6/22/13 barbell lunge 5x135, 5x145, 5x155. calf raise 140# 3x20
6/25/13 barbell lunge 5x135, 5x155, 5x165, 5x175
6/30/13 barbell lunge 5x135, 5x155, 5x175. calf raise #140 3x20
7/5/13 GHR BW 3x12
7/10/13 GHR BW 3x12, calf raise #140 3x20
7/14/13 barbell lunge 5x135, 5x155, 5x165. calf raise 140# 3x20
7/17/13 barbell lunge 5x135, 5x155, 5x175. calf raise 150# 3x20
7/23/13 barbell lunge 5x145, 5x165, 5x185. calf raise 160# 3x20
7/26/13 barbell lunge 5x145, 5x165, 5x185. calf raise 160# 3x20
7/30/13 barbell lunge 5x150, 5x170, 5x190. calf raise 160# 3x20
8/2/13 barbell lunge 5x150, 5x170, 5x190. calf raise 160# 3x20
8/6/13 GHR BW 3x15. calf raise 170# 3x20
8/15/13 GHR BW 3x15. calf raise 170# 3x20
8/19/13 GHR BW 3x12. calf raise 170# 3x20
8/26/13 barbell lunge 5x155, 5x170, 5x190. calf raise 180# 3x20
8/29/13 barbell lunge 5x155, 5x175, 5x195. calf raise 180# 2x20
9/2/13 calf raise 180# 2x20
9/7/13 barbell lunge 5x155, 5x175, 5x195. calf raise #180 2x20
9/10/13 barbell lunge 5x155, 5x175, 5x195
9/17/13 GHR 3x10
9/21/13 barbell lunge 5x155, 5x175, 5x195. calf raise 180# 3x20
9/24/13 GHR 3x10
10/15/13 calf raise 180# 3x20
10/18/13 barbell lunge 5x135, 5x165, 5x185, 5x195. calf raise 180# 3x20
10/22/13 barbell lunge 5x135, 5x165, 5x185, 5x195. calf raise 200# 2x20
10/26/13 barbell lunge 5x135, 5x165, 5x185, 5x195, calf raise 200# 3x20
10/29/13 calf raise 20x180, 2x20x200
11/2/13 calf raise 20x180, 2x20x200
11/6/13 calf raise 200# 3x20
11/9/13 calf raise 200# 3x20
11/13/13 barbell lunge 6x135, 6x155, 6x175. calf raise 200# 3x20
11/16/13 barbell lunge 5x165, 5x185, 5x195. calf raise 20x200, 2x20x210
11/19/13 barbell lunge 5x135, 5x175, 5x195, 1x195. calf raise 210# 3x20
11/23/13 calf raise 20x210, 2x20x220
11/27/13 calf raise 220# 3x20
11/30/13 calf raise 220# 2x15
12/21/13 calf raise 200# 3x20
1/4/14 barbell lunge 5x135, 2x5x155. calf rasie 180# 3x20
1/7/14 calf raise 180# 3x20 
1/11/14 barbell lunge 5x135, 5x155, 2x5x175. calf raise 20x180, 3x20x200
1/14/14  barbell lunge 5x135, 5x165, 5x185
1/18/14 barbell lunge 5x135, 5x165, 2x5x185. calf raise 200# 3x20
1/21/14 powertec squat 12x90, 12x140, 2x12x160. calf raise 200# 3x20
1/25/14 barbell lunge 5x135, 5x165, 2x5x185. calf raise 210# 3x20
1/29/14 barbell lunge 5x135, 5x165, 5x195, 5x195. calf raise 210# 3x20
2/1/14 barbell lunge 5x135, 5x175, 5x195, 5x205. calf raise 230# 3x15
2/7/14 powertec squat 6x90, 6x140, 6x180
2/11/14 barbell lunge 5x135, 5x175, 5x195. calf raise 210# 3x20
2/15/14 calf raise 210# 3x20
2/19/14 barbell lunge 3x135, 5x175, 5x195, 5x200, 5x205. calf raise 230# 3x15
2/22/14 power clean 5x95, 5x95, 5x115, calf raise 230# 3x15
2/25/14 barbell lunge 3x135, 5x175, 5x195, 5x205. calf raise 240# 3x15
3/4/14 power clean 5x95, 5x115, 5x125, deadlift 5x185, 3x8x205
3/6/14 barbell lunge 3x135, 3x175, 5x195, 5x205
3/15/14 calf raise 230# 3x15
4/2/14 GHR 1x5
4/5/14 calf raise 180# 3x20
4/23/14 barbell lunge 135# 4x6
4/29/14 barbell lunge 135# 7,8,8. calf raise 180# 2x15
5/3/14 barbell lunge 8x135, 8x145, 8x155. calf raise 15x180, 3x15x200
5/6/14 barbell lunge 5x135, 8x155, 8x165. calf raise 15x200, 15x220, 15x220
5/10/14 barbell lunge 5x135, 8x155, 8x175, 8x185. calf raise 3x15x220
5/17/14 calf raise 220# 1x15
5/20/14 barbell lunge 5x135, 8x165, 8x185, 5x195. calf raise 220# 1x15
5/24/14 barbell lunge 5x135, 8x165, 8x185
5/31/14 barbell lunge 8x155, 8x175, 5x190
6/11/14 barbell lunge 8x155, 8x175, 8x190
6/14/14 barbell lunge 8x155, 8x175, 8x195
6/17/14 barbell lunge 8x160, 8x180, 8x200
6/21/14 barbell lunge 6x165, 6x195, 6x205
6/28/14 barbell lunge 6x155
7/12/14 barbell lunge 6x135,6x155, 6x175
7/16/14 barbell step up 10x95, 2x10x105
8/3/14  barbell step up 3x10x105
8/15/14 barbell step up 10x105, 2x10x110
8/16/14 calf raise 90# 3x20 140# 2x20
8/22/14 calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190
8/26/14 barbell lunge 3x10x135. calf raise 3 sec pause 5x90, 5x140, 5x180, 2x5x190
8/30/14 barbell lunge 10x135, 2x10x145. calf raise 3 sec pause 5x180, 4x5x200
9/28/14 calf raise 180# 3x5
10/5/14 barbell lunge 135# 3x10. calf riase 5x180, 4x5x200
10/9/14 barbell lunge 10x135, 2x10x140 calf raise 5x180, 2x5x200
10/14/14 barbell lunge 3x10x140
10/18/14 barbell lunge 3x10x155
11/4/14 barbell lunge 3x10x155
11/9/14 barbell lunge 3x8x155
11/16/14 barbell lunge 3x10x160
11/23/14 barbell lunge 3x10x165
11/30/14 barbell lunge 3x10x155
12/6/14 barbell lunge 10x165, 10x165, 8x165
12/13/14 calf raise 180# 3x12. powertec squat 180# 4x8
12/21/14 barbell lunge 3x10x155
12/28/14 barbell lunge 3x8x155
1/4/15 barbell lunge 10x155, 3x8x165
1/10/15 barbell lunge 8x165, 2x10x165
2/15/15 barbell lunge  3x8x175
2/22/15 barbell lunge 3x8x175
3/1/15 barbell lunge 3x7x185
3/28/15 barbell lunge 8x155, 2x8x165. calf raise 3x10x140
4/4/15 barbell lunge 8x155, 3x8x175. calf raise 4x10x140
4/11/15 calf raise 3x10x140
4/14/15 calf raise 4x10x160
4/19/15 barbell lunge 3x8x175. calf raise 3x10x160
5/6/15 calf raise 5x10x180
5/9/15 barbell lunge 3x8x175. calf raise 3x10x180
6/13/15 barbell lunge 8x175, 2x10x175
6/17/15 barbell lunge 3x8x185
6/20/15 barbell lunge 3x8x185
6/27/15 barbell lunge 8x195, 8x195, 6x195
7/4/15 barbell lunge 8x195, 2x8x200
8/1/15 barbell lunge 3x8x185
8/5/15 barbell lunge 3x8x195
8/8/15 barbell lunge 3x8x200
8/15/15 barbell lunge 3x6x200
9/3/15 calf raise 180# 3x10
9/6/15 barbell lunge 8x195, 7x195
9/10/15 barbell lunge 6x195, 8x195
9/13/15 barbell lunge 8x195, 8x195
9/26/15 barbell lunge 7x195, 2x8x195
10/3/15 barbell lunge 3x8x200
10/28/15 barbell lunge 3x6x195
11/22/15 barbell lunge 3x6x195
11/27/15 barbell lunge 3x6x200
12/5/15 barbell lunge 3x6x200
12/19/15 barbell lunge 4x6x205
12/23/15 barbell lunge 3x6x205
1/2/16 barbell lunge 3x6x205
1/10/16 barbell lunge 2x6x195
1/23/16 lunge 3x8x185
2/14/16 barbell lunge 6x185, 2x8x185, calf raise 5x10x140
2/17/16 calf raise 5x10x160
2/20/16 calf raise 5x10x160
2/23/16 calf raise 5x12x160
2/27/16 calf raise 12x160, 4x12x170
3/9/16 calf raise 5x12x160
3/12/16 calf raise 3x12x170
3/26/16 calf raise 5x12x160
3/29/16 calf raise 3x12x170
4/1/16 barbell lunge 4x8x185. calf raise 3x10x170
4/6/16 barbell lunge 3x8x185. calf raise 1x10x180
4/9/16 calf raise 4x10x180
4/16/16 calf raise 3x10x180
4/23/16 calf raise 4x12x180
5/1/16 calf raise 3x12x190
5/15/16 calf raise 4x12x180
5/18/16 calf raise 3x10x200
5/29/16 calf raise 4x10x200
6/4/16 deadlift 5x185, 5x225, 3x245. calf raise 4x10x200 
6/8/16 barbell hip thrust 3x10x95
6/15/16 powertec squat 3x8x180. calf raise 12x180
7/10/16 barbell lunge 5x135, 3x6x185. calf raise 3x10x180
7/14/16 barbell lunge 3x5x195. calf raise 2x10x190
8/13/16 deadlift 5x185, 3x5x225. calf raise 3x12x180
8/16/16 deadlift 5x185, 5x225, 3x5x235
8/20/16 deadlift 5x185, 5x225, 5x240, 3x240
8/23/16 deadlift 1x185, 1x225, 1x245, 1x265
8/27/16 deadlift 3x185, 3x225, 3x5x245
8/30/16 deadlift 3x185, 3x225, 5x245, 4x255
9/4/16 deadlift 3x15, 3x225, 5x245, 3x5x255
9/7/16 deadlift 3x185, 3x225, 1x245, 1x255, 5x275MSEM
9/10/16 deadlift 3x185, 3x225, 5x245, 5x255, 5x255
9/14/16 deadlift 3x185, 3x225, 1x245, 1x255, 1x275, 3x5x255
9/20/16 deadlift 3x185, 3x235, 5x255, 2x5x265
9/25/16 deadlift 3x185, 3x235, 5x255, 3x5x265
10/2/16 deadlift 3x185, 3x235, 5x260, 3x270
10/5/16 deadlift 3x185, 3x235, 1x255, 1x275
10/9/16 deadlift 3x185, 3x235, 3x5x265
10/15/16 deadlift 3x185, 3x235, 2x5x255
10/30/16 deadlift 3x185, 3x235, 5x255, 2x5x265
11/6/16 deadlift 3x185, 3x235, 3x5x260
11/12/16 deadlift 3x185, 3x235, 1x255, 1x265, 3x5x265
11/20/16 deadlift 3x185, 3x235, 5x265, 5x275, 5x275
11/25/16 deadlift 3x225, 1x255, 5x265, 2x5x275
12/4/16 deadlift 3x235, 1x265, 1x275, 4x5x275
12/18/16 Deadlift 3x185, 3x235, 5x255, 4x5x265
12/24/16 deadlift 1x5x235
12/29/16 deadlift 1x10x240
1/2/17 deadlift 1x10x245
1/7/17 deadlift 1x10x250
1/12/17 deadlift 1x10x255
1/26/17 deadlift 1x5x255
1/31/17 deadlift 1x5x260
2/4/17 deadlift 1x5x265
2/9/17 deadlift 3x185, 3x235, 1x255, 0x270
2/14/17 deadlift 1x5x270
2/22/17 deadlift 1x5x275
3/22/17 deadlift 3x185, 3x235, 5x250
3/28/17 Deadlift 3x185, 2x235, 5x255
4/10/17 deadlift 3x185, 3x235, 5x255
4/15/17 deadlift 3x185, 3x235, 5x260
4/23/17 Deadlift 3x185, 3x235, 1x255, 5x265
4/30/17 deadlift 3x185, 3x235, 1x255, 5x270
5/9/17 deadlift 3x185, 3x235, 1x265, 5x275
5/14/17 deadlift 2x235, 1x265, 5x280
5/20/17 Deadlift 3x185, 3x235, 3x255, 3x275, 3x285
5/25/17 deadlift 2x235, 1x255, 1x275, 1x295, 1x305
5/29/17 deadlift 3x235, 3x275, 3x5x275
6/11/17 Deadlift 3x185, 5x235, 5x235, 5x235
6/15/17 deadlift 3x185, 3x235, 3x5x255. calf raise 90# 3x20
6/17/17 trap bar deadlift 5x235, 5x255, 4x5x275
6/20/17 trap bar deadlift 3x235, 1x255, 5x5x280
6/22/17 trap bar deadlift 3x235, 1x255, 5x5x285
6/25/17 trap bar deadlift 3x235, 1x275, 5x5x290
6/29/17 trap bar deadlift 3x235, 1x255, 1x275, 5x5x295
7/2/17 trap bar deadlift 3x235, 1x275, 3x5x300
7/6/17 Trap bar deadlift 3x235, 1x275, 5x5x305
7/9/17 trap bar deadlift 1x275, 1x305, 3x3x310
7/16/17 trap bar deadlift 3x185, 3x235, 3x8x275
7/22/17 trap bar deadlift 3x185, 3x235, 3x8x280
7/31/17 trap bar deadlift 3x185, 3x235, 3x8x285
8/5/17 barbell lunge 5x135, 4x5x185
8/7/17 trapbar deadlift 3x235, 3x275, 3x8x290
8/12/17 lunge 3x185, 5x5x190
8/14/17 trapbar deadlift 3x235, 1x275, 3x8x295
8/19/17 lunge 4x135, 1x185, 4x5x195
8/21/17 trapbar deadlift 1x235, 1x275, 3x295, 3x315, 3x325
8/28/17 trapbar deadlift 3x235, 1x275, 4x8x300
9/3/17 trapbar deadlift 3x235, 1x275, 3x8x305
9/10/17 trapbar deadlift 3x235, 3x5x275
9/14/17 deadlift 3x185, 3x235, 3x8x235
9/17/17 Deadlift 3x5x245
9/21/17 Trap bar deadlift 3x185, 3x235, 5x275, 5x285, 5x295
9/23/17 Deadlift 3x185, 1x225, 5x245, 5x255, 5x255, 5x255
9/23/17 Reverse hyper 10, 12+5#, 12+5#
9/30/17 Deadlift 1x225, 1x245, 5x255,
10/1/17 Reverse hyper BW 10, 10, 10
10/14/17 Reverse hyper +5x15, +5x15
10/21/17 Reverse hyper +5x20, +5x20
10/28/17 Reverse hyper +5x20, +5x20
11/4/17 Leg press 8x225, 10x225, 10x225
11/11/17 Reverse hyper +10x15,  +10x15. Leg press 15x270, 15x270
12/2/17 Deadlift 5x185, 5x225, 5x225, 5x235, 5x235. Reverse hyper +10#x20, +10#x15, Leg press 8x370, 8x370
12/30/17 Reverse hyper +10x15, +10x15.
1/6/18 Deadlift 5x185, 5x235, 5x245, 5x245, 5x245, 5x245.
1/13/18 Deadlift 5x185, 5x235, 5x255, 5x255, 3x255
1/28/17 Dumbbell lunge 50# 4x6
2/10/18 Deadlift 5x185, 5x235, 5x235, 5x235, 5x235, 5x235
2/17/18 Dumbbell lunge 6x50, 6x50
3/1/18 Trap bar dead 10x185, 10x235, 10x235, 10x235, 10x235.
3/7/18 Trap bar deadlift  5x10 x255
3/24/18 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235. Reverse hyper. +10x 15, +10x15, +10x15.
4/15/18 Deadlift 5x195, 8x235, 8x235, 8x235, 8x235.. Reverse hyper BW 12,  12,  12.
5/10/18 Deadlift 5x185, 5x235, 5x235, 5x235, 5x235.
5/17/18 DB lunge 5x50,  5x50, 5×50. Reverse hyper +10x10,  +10x10,  +10x10
5/24/18 Deadlift 5x185, 4x5x235
5/31/18 DB lunge 6x50, 6x50.
6/3/18 Deadlift 5x185, 5x235, 5x255, 1x255.
6/9/18 Barbell lunge 6x135, 6x135.
6/14/18 DB  lunge  6x55, 6x55, 6x55.
6/21/18 Deadlift 6x225, 6x225, 5x245
6/29/18 Dumbbell lunge 6x55, 6x55, 6x55.
7/6/18 Deadlift 5x185, 5x235, 5x235, 5x235.
7/8/18 Dumbbell lunge 12x55, 12x55.
7/12/18 Deadlift 5x185, 5x235, 5x235, 1x275, 5x235.
7/20/18 Deadlift 5x185, 6x235, 6x235, 6x235.
7/26/18 Deadlift 5x185, 6x235, 3x255, 3x255.
7/29/18 Lunge 6x60, 6x60, 6x60
8/3/18 Deadlift 5x185, 6x235, 5x255, 5x235.
8/9/18 Deadlift 5x225, 5x245, 5x245, 5x245
8/12/18 Dumbbell lunge 6x50, 6x50
8/17/18 Deadlift 5x205, 4x255, 7x225, 6x225
8/31/18 Deadlift 6x225,  6x245, 5x255, 3x255.
9/6/18 Deadlift 6x225, 6x245, 6x255, 6x255, 5x255. 
10/5/18 Deadlift 5x185, 6x235, 6x235, 6x235, 6x235.
10/13/18 Deadlift 5x185, 5x235, 5x235   
10/26/18 Deadlift 5x185, 5x235, 5x235. 






ANCILLARY WORK upper

1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
1/21/11 pull up BW 10,8,8, Dips BW 4 x15, seated cable row 100# 3 x 10. Curls 25# 3x10
1/28/11 pull up BW 10,8,8, Dips BW+4 4 x15, Curls 25# 3x10
2/6/11 pull up BW 8,8,6, Curls 25# 3x10
2/10/11 pull up BW 10,8,7, Dips BW 4x20, Curls 30# 3x8
2/19/11 pull up BW 10,8,7,  Curls 30# 3x10
3/3/11  pull up BW 10,8,7, Curls 30# 1x10
3/6/11 pull up BW 10,8,5, Dips BW 3x15, curls 30# 10,8,8
3/10/11 curls 30# 10,10,7
3/13/11 curls 10,7,7
4/3/11 pull ups BW 10,8,6
4/7/11 pull ups BW 10,9,8
4/10/11 pull ups BW 10
4/17/11 pull ups BW 10,9,7
4/28/11 pull up BW 10,8,6, Curls 25# 10,10,8, cable row 100# 3x10
5/14/11 pull ups BW 9,8,7
5/26/11 seated cable row 10x100, 2x10x120
5/30/11 seated cable row 120# 3x10, dips BW 3x15
6/1/11 pull ups BW 10,10,6, curls 10x25#'s ,10x30, 5x30
6/5/11 seated cable row 120# 3x10
6/9/11 pull ups BW 10,8,7
6/12/11 cable row 140# 3x8
6/16/11 pull up BW+10  7,6,5,  dips BW+25  12,12,6,  military machine 50#  6,5,4
6/23/11 pull up BW+10= 8,6  BW= 6,    dips BW+25 12,12,10
6/28/11 mod grip pull up BW 10,6,5. dips BW+25 12,12,10
7/15/11 pull up BW 10,8,7
7/18/11 mod grip pull up BW 3x6
7/23/11 mod grip pull up BW 10,8, 7
7/28/11 mod grip pull up BW 10, 7. dips BW 2x20
7/31/11  mod grip pull up BW 10,8,8 . dips BW 3x20
8/18/11 pull up BW 3x8
8/22/11 standing overhead press 65# 3x10
8/28/11 standing overhead press 85# 10,10,8
9/7/11 standing overhead press 85# 3x10, pull up BW 3x10
10/1/11 mod grip pull up BW 8,8,7, standing overhead press 95# 8,8,7
10/9/11 pull up BW 8,6,7
10/17/11  pull up BW 3x10
10/22/11 pull up BW 10,8,8,8. dips BW 4x20
11/1/11  pull up BW 10, 8, 8,
11/5/11 pull up BW 3x9. Dips BW 3x20
11/12/11 pull up BW+10  reps 8,8,7,7,  overhead press standing 95# 10,10,8
11/19/11 pull up BW+10 4x8, hang clean and press 95# 3x10, dips BW+10 3x15
11/26/11 pull up BW+10 3x8, dips BW+10 3x15
12/4/11 pull up BW 10,8,8
12/10/11 pull up BW+10 3x8, standing overhead press 95# 10,10,9, dips BW+10 3x15
12/15/11 pull up BW 3x8
12/17/11 standing overhead press 95# 3x10, pull up BW+10 3x6, dips BW+10 3x15
12/22/11 mod grip pull up BW 10,8,8
12/26/11 mod grip pull up BW 3x8
1/11/12 pull up BW+10 3x8
1/15/12 pull up BW 3x8, dips BW+10 3x20
1/19/12 pull up BW 3x8, dips BW+10 3x15
1/29/12 cable row 140# 3x10
2/2/12 cable row 140# 3x10, mod grip pull up BW 3x6
2/9/12 pull up BW 1x8
2/21/12 pull up BW+10 3x8, dips BW+20 3x12
2/26/12 pull up BW+10 3X6, dips BW+20 3x10
3/18/12 pull up BW 3x10, overhead press 95# 8,7,6, seated cable row 140# 10,10,8
3/22/12 pull up BW 12,10,10, overhead press 95# 10,10,9
3/26/12 pull up BW 10,10,9, overhead press 95# 3x10, seated cable row 120# 3x10
3/30/12 pull up BW 4x10, overhead press 95# 3x12
4/4/12 pull up BW 4x12, standing overhead press 105# 3x10
4/9/12 pull up BW 3x12, overhead barbell press 105# 3x10
4/14/12 pull up BW 3x12, overhead barbell press 110# 3x10
4/21/12 pull up BW 4x12, overhead press 115# 3x8
4/26/12 pull up BW 15,10,10, barbell overhead press 115# 6, 105# 7,6
5/3/12 pull up BW 15,12,10, overhead press 10x95, 8x105, 8x105
5/8/12 pull up BW 15,15,12, overhead press 105# 3x8
5/13/12 pull up BW 3x12, overhead press 105# 3x10
5/17/12 pull up BW 15,15,12,overhead press 110# 4x8
5/26/12 pull up BW 3x15
6/10/10 overhead press 5x80, 5x90, 12x105, pull up BW 3x10, dips BW 3x20
6/12/12 barbell row 95# 3x10
6/14/12 overhead press 5x85, 5x100, 10x110, pull up BW 3x12, dips BW 3x25
6/23/12 overhead press 5x95, 3x105, 8x115, pull up BW 3x15, dips BW 2x30, 50 push ups
6/26/12 barbell row 95# 3x10
6/30/12 overhead press 5x45, 5x60, 5x75, pull up BW 3x6, dips BW 3x10
7/8/12 overhead press 5x85, 5x100, 10x110, pull up BW+10 12,10,9, dips BW+10 3x15
7/15/12 overhead press 5x95, 5x105, 8x120, pull up BW+10 3x12, dips BW+10 3x25
7/22/12 overhead press 5x100, 3x110, 6x125, pull up BW+10 3x12, dips BW+10 3x25
8/5/12 overhead press 5x90, 5x105, 7x120, pull up BW+20 3x8, dips BW+20 3x15
8/12/12 overhead press 3x100, 3x110, 5x125
8/29/12 pull up BW+20 10,8,8, dip BW+20 20,15,15
9/3/12 overhead press 95# 8,10,10, pull up BW+20 3x8
9/12/12 pull up BW 3x15
9/17/12 pull up BW+20 10,9,9, dips BW+20 3x15
9/25/12 pull up BW+20 10,8,8, overhead press 10x95, 8x105, 8x105
9/28/12 wide grip pull up BW 3x10
10/2/12 pull up BW+20 8,8,7
10/12/12 pull up BW 3x12
10/16/12  pull up BW 3x12
10/20/12 pull up BW 3x6
10/26/12 pull up BW 3x12
10/27/12 overhead press 3x10x95
11/3/12 pull up BW+10 3x10
11/13/12 push up BW 4x50. chin up BW+20 8,6,8
11/18/12 push up BW 3x50
11/20/12 pull up BW 3x12
11/23/12 push up BW 3x50.
12/5/12 pull up BW 12,8
12/15/12 pull up BW+10 3x12. dips BW+10 3x25
12/29/12 pull up BW+20 3x10. dips BW+20 3x15
1/5/13 pull up BW+10 3x10. dips BW+10 3x15
1/13/13 pull up  BW+20 3x10. dip  BW+20 3x20
2/17/13 pull up BW+20 3x8. dips BW+20 3x15
3/3/13 pull up BW 3x12. dips BW 2x25
4/4/13  pull up BW 12,12,10
4/5/13 overhead press 95# 1x8, 3x6
4/6/13 dips BW 5x15. push ups BW 5x15
4/7/13 push ups x 100
4/11/13 push ups BW  3x25,. dips BW 3x15
4/13/13 pull up BW 4x12. push up 4x30
4/15/13 push up 3x51
4/18/13 push up 2x54. pull up 10,9
4/22/13 push up 52, 58. wide grip pull up 2x10
4/25/13 push up 54, 54, 40. wide grip pull up 3x10
4/30/13 push up 3x50
5/23/13 pull up BW 4x12
6/1/13 pull up BW 4x12
6/7/13 push up BW (1min)3x68
6/11/13 push up 1min = 74
8/15/13 pull up BW 20, 15, 10
8/19/13 pull up BW 19, 12, 10
9/24/13 pull up BW 3x12
10/12/13 pull up BW 3x10
11/9/13 pull up BW 12,12,12,10
11/16/13 pull up BW 3x12
11/23/13 wide grip pull up BW 4x10. dips BW 4x25
11/27/13 pull up wide grip BW 3x12. dips BW 3x30
12/4/13 pull up wide grip 4x12, dips 4x25
12/7/13 push ups 4x25, pull up 10,8,8,10, dip 4x20
12/10/13 pull up 4x12, dips 3x25
12/11/13 push up 4x40
12/15/13 chin up 4x12. push 4x40. dips 3x20
12/17/13 chin up 4x12. push up 3x50. dips 4x25
12/21/13 chin up 4x12. dips 20,25,30,30
12/24/13 push 3x50. chin up 4x12. dips 3x30
1/16/14 push up 3x40, pull up 3x10, dips 3x20
1/20/14 push up 3x45. pull up 4x12. dips 2x30
1/23/14 chin up 4x12. dips 4x30. push up 4x35
1/29/14 push up 3x50. chin up 4x12. dips 3x30
2/10/14 push up 4x50. pull up 4x10
2/17/14 hang clean and press 95# 3x8. pull up BW 4x10
3/9/14 pull up (wide grip) 3x10. dips 3x25
3/16/14 push up 50, 50, 30, 30, chin up 4x10, dips 3x25
3/19/14 BW row 4x10. wide grip pull up 4x6
3/23/14 BW row 10,10,10,12
3/28/14 pull up BW 4x12
8/24/14 barbell row, 95# 3x8, 2x10
8/31/14 barbell row 5x8x105
9/7/14 barbell row 95# 5x10
10/11/14 barbell row 95# 5x10
11/1/14 barbell row 95# 4x10
11/11/14 barbell row 95# 4x10
11/15/14 barbell row 4x10x100
11/28/14 barbell row 4x8x105
12/7/14 barbell row 4x8x105
12/14/14 barbell row 4x8x105, 10x105
12/20/14 barbell row 4x10x105
5/6/15 preacher curl 3x12x60
5/23/15 curl 60# 8,10,10
9/26/15 bar pull up 3x8
10/3/15 bar pull up 3x11
10/5/15 bar pull up 2x10
10/6/15 bar pull up 3x11
10/10/15 bar pull up 3x11
10/12/15 bar pull up 2x12
10/18/15 overhead press 4x8x95
10/24/15 overhead press 4x8x95
11/8/15 overhead press 4x8x95
11/21/15 overhead press 8x95, 2x10x95
11/28/15 overhead press 3x8x100
11/29/15 bar pull up 2x10
12/13/15 overhead press 4x8x100
12/26/15 overhead press 4x8x100. bar pull 4x8xbw
12/22/16 row 5x5x95
12/24/16 ohp 5x5x65
12/26/16 row 5x5x105
12/29/16 ohp 5x5x70
12/31/16 row 5x5x110
1/2/17 ohp 5x5x75
1/5/17 row 5x5x115
1/7/17 ohp 5x5x80
1/10/17 row 5x5x120
1/12/17 ohp 5x5x85
1/14/17 row 5x5x125
1/26/17 ohp 5x5x85
1/31/17 ohp 5x5x90
2/2/17 row 5x5x100
2/4/17 ohp 5x5x95
2/7/17 row 5x5x105
2/9/17 ohp 5x5x100
2/11/17  row 5x5x110
2/14/17 ohp 5x5x105
2/19/17 row 5x5x115
2/21/17 ohp 5x5x110
2/23/17 row 5x5x120
2/26/17 ohp 5x5x115
3/5/17 row 5x5x125
3/12/17 ohp 4x120, 5x120, 3x4x120
3/20/17 Row 5x5 110
3/22/17 ohp 5x5x105
3/26/17 row 5x5x115
3/28/17 Ohp 5x5 110
4/8/17 row 5x5x115
4/10/17 ohp 5x5x95
4/13/17 row 5x5x120
4/15/17 ohp 5x5x100
4/22/17 Row 5x5x125
4/23/17 Ohp 5x5x105
4/25/17 row 5x5x130
4/30/17 ohp 5x5x110
5/9/17 ohp 5x5x115
5/11/17 row 3x5x135
5/14/17 ohp 4,5,4,4,4x120
8/5/17 pull up BW 4x8
8/12/17 pull up 10, 8, 8, 8
9/13/17 row 3x5x135
9/17/17 Pull up BW 2x3
9/24/17 Row (cali gym) 8x70, 8x70, 8x70
9/30/17 Pull up BW 8,5, 5. Hang clean and press 95# 8, 8, 5
10/1/17 Row 70# 8,8,8
10/15/17 Row barbell 5x135, 5x135, 5x135
10/22/17 Pull bw 8, 8, 8
10/29/17 Row 8x65, 8x65, 8x65
11/5/17 Pull up BW 7,  7,  7
11/19/17 Pull up  wide grip 7,  7,  6. Dip 20, 20, 20   
12/3/17 Pull wide grip 8, 8, 8. Dip 20, 20, 20.
12/10/17 Pull 9, 9, 9. Dip 20, 20, 20
12/17/17 Pull 8, 8. Dip 20, 20
1/7/18 Pull 8, 8,7, 5. Dip 20, 20, 20, 10. Leg raise 20, 20, 20
1/28/18 Pull 3x5. Dip 3x20 
2/4/18 Row 10x45, 10x55,  10x60, 10x60, 10x60
2/11/18 Pull up 8, 6,  5. Dip 20, 15,  12
2/18/18 Pull   9, 8, 6
3/1/18 Pull up 6, 6, 6.
3/4/18 Pull 8, 7. Dip 15, 15
3/11/18 Overhead press 10x95, 10x95, 10x95 . Pull up BW 3x7
3/18/18 Ohp 10x95, 8x100, 8x100, 5x100. Dip bw 20, 20, 20
3/25/18 Pull  7, 5.
4/1/18 Ohp 10x95,  10x95, 10x95. Lat pull 10x120, 10x120
5/4/18 Pull up 3x4
5/11/18 Row 12x60, 12x60
5/13/18 DB incline press 10x50, 10x 50, 10x50, 10x50. Shrugs 10x95, 10x95, 10x95. 
5/19/18 Ohp 10x95, 8x95, 8x95. Row 8x70, 8x70, 8x70. Dip bw 20, 15, 15. Pull up 7, 5,  5
5/25/18 Row 10x70, 10x70, 10x70. Barbell Shrugs 3x8x135
6/1/18 Ohp 8x95, 8x95, 4x115, 6x105. DB incline 10x 50, 10x50, 10x50. Row 10x70, 10x70, 10x70
6/10/18 Ohp 8x105, 6x105, 7x105, 5x105. Incline db 6x55, 8x55, 7x55. Row 8x75, 8x75, 8x75. Barbell shrug 8x135, 8x135.
6/22/18 Db Incline 10x 55, 8x55. Row 10x75, 8x75. Barbell shrug 10x135, 8x135.
6/30/18 Pull up 5, 5, 5. Dip 20, 15, 15.
7/7/18 Ohp 3x105, 5x95, 5x95.Rows 8x70, 8x70, 8x70. Pull up 3, 3, 5
7/13/18 Dumbbell row 12x35, 10x40, 10x40. Pull 5, 5, 4.
7/19/18 Dumbbell incline 6x55, 6x50, 8x50. Shrugs 10x135, 10x135, 10x135. Pull 5, 5, Dip 15,
7/22/18 OHP 3x10x95. row 3x10x70. incline dumbbell 6x50, 8x50, 8x55. dumbbell fly 12x20, 12x25, 12x25
7/27/18 Chin up 6, 6, 6. 
8/2/18 Ohp 8x95, 8x95, 6x95. Dumbbell flys 3x12x30
8/5/18 Chin up 8,6,5. Row 3x 6x70
8/10/18 Chin up 8, 6, 6.  Dumbbell Shrugs 2x10x40
8/16/18 Pull up 8, 6, 6 Dumbell Row  8x40, 10x40, 8x40
8/19/18 Incline press 8x135, 8x145, 7x145, 7x145. Chin up 10, 8 , 8. Dumbbell fly 3x12x25. Barbell shrug 3x10x135.
8/25/18 Pull up 8, 8, 8, 5.
8/30/18 Chin up. 8, 5, 7. Dumbell fly 12x30,  12x30, 12x30
9/7/18 Pull up. 10, 3, 5, 3. Dip. 20, 20.
9/13/18 Pull up 10, 8, 6. Fly 8x35,  8x35, 
9/16/18 Pull 4x 8,    Dip 4x15
9/21/18 Pull 9,  9,   8. Dip 20,   20,  15
9/30/18 Pull. 10, 8, 7. Dip 20, 20, 20
10/7/18 Pull 8, 8,  8. Dip 20, 20, 20
10/10/18 Pull up 8, 10,  8. Dip 20, 20,  20.
10/19/18 Pull  12, 10. Dip     21, 21.
10/25/18 Pull 9,  8, 7. Dip 20, 20, 20
10/28/18 Pull up 9,9,9
10/21/18 pull up 3x5
11/8/18 Pull up 9, 7. Dip 20, 20.
11/15/18 Row 10x70, 10x70, 10x 70. Pull up 5. Push up 35
11/17/18 Lat pull down 3x20x80
11/22/18 Pull up 5, 5, 5, 5, 5.
11/25/18 Pull up 7, 7, 7, 7


REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6
1/20/11 pogo hops 3X8, depth jumps 24"-24" 3x5
1/24/11 pogo hops 3X8, on box 24" 2x6, depth jumps 24"-24" 3x6
1/27/11 pogo hops 3x8, on box 24" 3x6, depth jumps 24"-24" 3x6
2/3/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/6/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/10/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/19/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/23/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/27/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
3/6/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
3/10/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
3/27/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
4/3/11  pogo hops 3x8, depth drops 24" 3x6
4/10/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
4/17/11 pogo hops 3x8, depth drops 28" 3x5
4/28/11 pogo hops 2x8, depth drops 28" 2x5
5/14/11  pogo hops 3x8, depth drops 28" 3x5
5/21/11 pogo hops 3x8, depth drops 28" 3x5
5/26/11 pogo hops 2x8
6/12/11 pogo hops 2x8
7/28/11  pogo hops 3x8
7/31/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/4/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/11/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/18/11  pogo hops 3x8, depth jumps 24" 3x5.
8/22/11 pogo hops 3x8
9/3/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
9/13/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 3x6
9/17/11 pogo hops 3x6
9/20/11 pogo hops 3x8, on box jump 24" 1x6, depth jumps 24"-24" 3x6
9/23/11 pogo hops 3x8, depth drops 24" 3x6
9/27/11 pogo hops 3x8, on box jump 24" 1x6, depth drops 24" 2x5
10/1/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 4x6
10/9/11 pogo hops 3x8, lateral cone hops 2x10, depth jumps 3x8 24"-24"
10/24/11 pogo hops 3x8, lateral cone hops 3x8, depth jumps 24" 2x5
10/27/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/1/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/6/11 pogo hops 3x8
11/13/11 pogo hops 2x8, depth drops 24" 2x8
11/17/11 pogo hops 3x8
11/20/11 pogo hops 3x8, on box jumps 24" 2x5, depth drops 24" 3x8
12/8/11 pogo hops 3x8
12/11/11 on box jumps 18" 2x8, pogo hops 3x8
12/30/11 pogo hops 3x8
1/2/12 pogo hops 3x8
1/6/12 pogo hops 3x8
1/29/12 pogo hops 3x8
2/5/12 pogo hops 3x8, depth drops 24" 3x6
2/9/12 pogo hops 3x8, depth drops 24" 4x6
2/13/12  pogo hops 3x8, depth drops 24" 3x6
2/19/12  pogo hops 3x8, depth drops 24" 3x6
2/23/12 pogo hops 3x8, depth drops 24" 3x6
3/17/12 pogo hops
3/29/12  pogo hops
4/1/12  pogo hops
4/26/12 depth drops 24" 4x6
5/3/12 depth drops 24" 3x6, jump squats 95# 3x5
5/6/12 depth drops 24" 3x6, jump squats 95# 3x5
5/8/12 jump squat 95# 3x5, depth drop 24" 3x8
5/28/12 pogo hops 3x8
6/4/12 pogo hops 3x8
6/7/12 pogo hops 3x8
6/21/12 pogo hops 3x8
7/27/12 pogo hops 3x8
8/3/12 depth drop 30" 3x6
8/30/14 drop jumps 24" 3x5
10/15/15 depth jump 18"-24" 4x5
11/4/15 depth jumps 18" to 24" 4x5
11/8/15 depth jump 18" to 24" 3x5
11/12/15 depth jumps 18" to 24" 3x5

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours
1/24/11 treadmill 30min 3.5 inline 4.5mph
1/25/11 b-ball 2 hours
1/27/11 tread mill 20min 2.5 incline 2.5 mph
1/28/11 treadmill 30min 3.0 inline 3.0mph
2/1/11 b-ball 2 hours
2/8/11 b-ball 2.5 hours
2/21/11  b-ball 2 hours
3/1/11 b-ball 2 hours
3/8/11  b-ball 2 hours
3/15/11 b-ball 2 hours
3/22/11 b-ball 2 hours
3/27/11 treadmill 15min 3.0 incline 3.0 mph
3/29/11 b-ball 2.5 hours
4/5/11 b-ball 2 hours
4/12/11 b-ball 2 hours
4/26/11 b-ball 2 hours
5/3/11 b-ball 2 hours
5/10/11 b-ball 2 hours
5/17/11 b-ball 2 hours
5/24/11 b-ball 2 hours
5/26/11 treadmill 4.0 incline 3.5mph 20min
5/30/11 treadmill 5.0 incline 3.0mph 20min
6/7/11 b-ball 2 hours
6/16/11 treadmill 2.0/ 2.5 15min
7/7/11 treadmill 5.0 incline 3.5mph 20 min
7/19/11  b-ball 2 hours
7/26/11  b-ball 2 hours
8/2/11 b-ball 2 hours
8/9/11 b-ball 2 hours
10/4/11 b-ball 2 hours
10/7/11 b-ball league
10/11/11 b-ball 2 hours
10/14/11 b-ball league
10/21/11 b-ball league
10/25/11 b-ball league
10/28/11 b-ball league
11/3/11 treadmill 1 hour 5.0/variable
11/4/11 b-ball league
11/6/11 treadmill 1 hour 5.0/variable
11/8/11 b-ball 2 hours
11/15/11  b-ball 2 hours
11/17/11 treadmill .5 hour 5.0/variable
11/18/11 b-ball league
11/22/11 b-ball 2 hours
11/25/11 b-ball league
12/2/11 b-ball league
12/6/11  b-ball 2 hours
12/8/11 treadmill 30min 5mph Interval
12/9/11  b-ball league
1/3/12 b-ball 2 hours
1/7/12 b-ball 2 hours
1/14/12  b-ball 1.5 hours
1/23/12jump rope 10x100 turns, burpee 10x10, push up 10x10, BW squat 10x10
1/24/12 b-ball 1.5 hours
1/27/12 jump rope 4x200 turns, heavy bag 4x3min rounds
1/28/12 b-ball 1.5 hours
1/30/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/4/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/7/12 b-ball 2 hours
2/11/12 b-ball 2 hours
2/12/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/14/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/15/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/17/12  b-ball 2 hours
2/25/12 b-ball 1.5 hours
3/6/12 b-ball 1 hour
3/7/12  b-ball 1 hour
3/8/12  b-ball 1 hour
3/11/12 surfing 2 hours
3/18/12 treadmill 13.0 incline 2.6mph 30min
3/19/12 heavy bad workout 10 x 3min rounds
3/26/12 b-ball 2 hours
4/3/12 b-ball 2 hours
4/7/12 b-ball 2 hours
4/12/12 b-ball 2 hours
4/17/12 b-ball 2 hours
4/24/12 b-ball 2 hours
4/26/12 treadmill 23 min 6.0 incline 3.0mph
5/3/12 treadmill 30min 6.0 incline, 3.0 mph
5/8/12  treadmill 30min 6.0 incline, 3.0 mph
5/10/12 heavy bag 5x3.0 min rounds
5/11/12 treadmill 30min 6.0 incline, 3.0 mph
5/21/12 treadmill 6.0 inlcline 3.0 mph
5/27/12 heavy bag 5x3.0 min rounds
6/23/12 b-ball 1.5 hours
6/28/12 treadmill 2 miles
6/29/12 treadmill 2 miles
6/30/12 b-ball 2 hours
7/2/12 treadmill 2 miles
7/5/12 treadmill 2 miles
7/6/12 treadmill 2 miles
7/15/12 treadmill 2 miles
8/28/12 treadmill 2 miles 2.0 mph 2.0 incline
9/5/12  treadmill 2 miles 2.0 mph 2.0 incline
9/10/12 treadmill 3.0 incline 2.3mph 2.0 miles
9/11/12 walk ~ 2 miles
9/25/12 heavy bag 3x 2.0 min rounds
10/13/12 basketball 2 hours, treadmill 1.1 miles
10/16/12 walk 1.0 mile treadmill
10/17/12 walk 2.0 mile treadmill
10/18/12 walk 1.0 mile treadmill, heavy bag 8 x 2 min rounds
10/20/12 b-ball 2 hours
10/24/12 walk 2 miles treadmill
10/25/12 walk 3 miles treadmill
10/27/12 walk 2.5 miles treadmill
10/28/12 walk 2.3 miles treadmill
11/1/12 walk 2.5 miles treadmill
11/2/12 walk 2.5 miles treadmill
11/4/12 heavy bag 10 x 2.0 min rounds
11/7/12  walk 2.8 miles treadmill
12/14/12 heavy bag 1 x 2.0 min rounds
12/18/12 heavy bag 3x2.0 min
1/13/13 heavy bag 8x2.0 min rounds
1/17/13 heavy bag 7x2.0 min rounds
1/18/13 heavy bag 2x3.0 min's
1/19/13 b-ball 2 hours
1/25/13 heavy bag 2x3.0 min rounds
1/27/13 run 1.5 miles 12:30
1/29/13 heavy bag 2x3.0 min rounds
2/1/13 heavy bad 5x3.0 min rounds
2/2/13 b-ball 1.5 hours
2/3/13 run 1.5 miles 12:50
2/4/13 run 1.5 miles 12:20
2/16/13 run 2.0 miles
2/21/13 run 1.5 miles 11:55
3/1/13 Heavy bag (much work)
3/2/13 b-ball 2 games
3/8/13 heavy bag 3x2.0 min.
4/5/13 heavy bag 5x3.0 min rounds
4/6/13 heavy bag 5x3.0 min rounds
4/13/13 b-ball 2 hours
4/15/13 b-ball 1.5 hours AM
4/17/13 b-ball 1.5 hours AM
4/19/13 b-ball 1.5 hours AM
4/22/13  b-ball 1.5 hours AM
4/24/13 b-ball 1.5 hours AM
4/26/13 b-ball 1.5 hours AM
4/30/13 b-ball 1.5 hours AM
5/1/13 b-ball 1.5 hours AM
5/3/13  b-ball 1.5 hours AM
5/8/13 b-ball 1.5 hours AM
5/10/13 b-ball 1.5 hours AM
5/13/13 b-ball 1.5 hours AM
5/15/13 b-ball 1.5 hours AM
5/17/13 b-ball 1.5 hours AM
5/20/13 b-ball 1.5 hours AM
5/24/13 b-ball 1.5 hours AM
5/29/13 b-ball 1.5 hours AM
5/31/13 b-ball 1.5 hours AM
6/5/13  b-ball 1.5 hours AM
6/7/13  b-ball 1.5 hours AM
6/13/13 1.5 miles 11.08
6/14/13 b-ball 1.5 hours AM
6/17/13  b-ball 1.5 hours AM
7/1/13 b-ball 1.5 hours AM
7/13/13  b-ball 1.5 hours AM
7/20/13 warrior dash
9/9/13 b-ball 1.5 hours AM
9/11/13 b-ball 1.5 hours AM
9/13/13 b-ball 1.5 hours AM
9/16/13 b-ball 1.5 hours AM
9/20/13 b-ball 1.5 hours AM
9/23/13 b-ball 1.5 hours AM
9/25/13 b-ball 1.5 hours AM
9/27/13  b-ball 1.5 hours AM
10/9/13 b-ball 1.5 hours AM
10/11/13  b-ball 1.5 hours AM
10/14/13  b-ball 1.5 hours AM
10/16/13 b-ball 1.5 hours AM
10/21/13 b-ball 1.5 hours AM
10/23/13 b-ball 1.5 hours AM
10/28/13 b-ball 1.5 hours AM
11/1/13 b-ball 1.5 hours AM
11/13/13 b-ball 1.5 hours AM
11/18/13 b-ball 1.5 hours AM
11/22/13  b-ball 1.5 hours AM
11/25/13 b-ball 1.5 hours AM
11/27/13 b-ball 1.5 hours AM
12/9/13 b-ball 1.5 hours
1/6/14 b-ball 1.5 hours
1/8/14 b-ball 1.5 hours
1/10/14 b-ball 1.5 hours
1/14/14 b-ball 1.5 hours
1/17/14 b-ball 1.5 hours
1/22/14 b-ball 1.5 hours
1/24/14 b-ball 1.5 hours
1/27/14 b-ball 1.5 hours
1/31/14 b-ball 1.5 hours
2/10/14 b-ball 1.5 hours
2/12/14 b-ball 1.5 hours
2/14/14 b-ball 1.5 hours
2/26/14 b-ball 1.5 hours
2/28/14 b-ball 1.5 hours
3/3/14 b-ball 1.5 hours
3/5/14 b-ball 1.5 hours
3/7/14 b-ball 1.5 hours
3/27/14 b-ball 1.5 hours
3/31/14 b-ball 1.5 hours
4/14/14 b-ball 1.5 hours
4/21/14 b-ball 1.5 hours
4/25/14  b-ball 1.5 hours 
4/28/14  b-ball 1.5 hours
4/30/14  b-ball 1.5 hours
5/2/14 b-ball 1.5 hours
5/5/14 b-ball 1.5 hours
5/7/14 b-ball 1.5 hours
5/12/14 b-ball 1.5 hours
5/14/14 b-ball 1.5 hours
5/16/14 b-ball 1.5 hours
5/19/14 b-ball 1.5 hours
5/23/14  b-ball 1.5 hours
5/28/14  b-ball 1.5 hours
6/2/14 b-ball 1.5 hours
6/6/4 b-ball 1.5 hours
6/7/14 survivor mud run
6/9/14 b-ball 1.5 hours
8/17/14 jump rope 3x250
8/19/14 jump rope 250, 250, 250, 250, 50
8/23/14 jump rope 4x250
9/12/14 b-ball 1.5 hours
9/15/14 b-ball 1.5 hours
9/19/14 b-ball 1.5 hours
9/22/14 b-ball 1.5 hours
9/24/14 b-ball 1.5 hours
9/26/14 b-ball 1.5 hours
9/29/14 b-ball 1.5 hours
10/1/14 b-ball 1.5 hours
10/6/14 b-ball 1.5 hours
10/8/14 b-ball 1.5 hours
10/13/14 b-ball 1.5 hours
10/15/14 b-ball 1.5 hours
10/20/14 b-ball 1.5 hours.
10/22/14 b-ball 1.5 hours
10/24/14 b-ball 1.5 hours
10/29/14 b-ball 1.5 hours
10/31/14 b-ball 1.5 hours
11/3/14 b-ball 1.5 hours
11/7/14 b-ball 1.5 hours
11/10/14 b-ball 1.5 hours
11/12/14 b-ball 1.5 hours
11/19/14 b-ball 1.5 hours
11/21/14 b-ball 1.5 hours
11/24/14 b-ball 1.5 hours
12/1/14 b-ball 1.5 hours
12/5/14 b-ball 1.5 hours
12/8/14 b-ball 1.5 hours
12/12/14 b-ball 1.5 hours
12/15/14 b-ball 1.5 hours
12/19/14 b-ball 1.5 hours
1/5/14 b-ball 1.5 hours
1/14/15 b-ball 1.5 hours
1/16/15 b-ball 1.5 hours
1/21/15 b-ball 1.5 hours
1/23/15 b-ball 1.5 hours
1/26/15 b-ball 1.5 hours
1/30/15 b-ball 1.5 hours
2/2/15 b-ball 1.5 hours
2/6/15 b-ball 1.5 hours
2/8/15 heavy bag 5x50sec
2/9/15 b-ball 1.5 hours
2/11/15 b-ball 1.5 hours
2/13/15 b-ball 1.5 hours
2/23/15 b-ball 1.5 hours
2/27/15 b-ball 1.5 hours
3/4/15 b-ball 1.5 hours
3/13/15 b-ball 1.5 hours
3/16/15 b-ball 1.5 hours
3/18/15 b-ball 1.5 hours
3/23/15 b-ball 1.5 hours
3/27/15 b-ball 1.5 hours
4/3/15 b-ball 1.5 hours
4/13/15 b-ball 1.5 hours
4/15/15 b-ball 1.5 hours
4/17/15 b-ball 1.5 hours
4/20/15 b-ball 1.5 hours
4/24/15 b-ball 1.5 hours
4/27/15 b-ball 1.5 hours
4/29/15 b-ball 1.5 hours
5/4/15  b-ball 1.5 hours
5/8/15 b-ball 1.5 hours
5/11/15  b-ball 1.5 hours
5/13/15 b-ball 1.5 hours
5/15/15 b-ball 1.5 hours
5/18/15 b-ball 1.5 hours
5/22/15 b-ball .5 hours
5/29/15 b-ball 1.5 hours
6/1/15 b-ball 1.5 hours
6/5/15 b-ball 1.5 hours
6/10/15 b-ball 1.5 hours
6/12/15 b-ball 1.5 hours
6/15/15 b-ball 1.5 hours
6/17/15 b-ball 1.5 hours
7/12/15 Run 3.2 miles 25 min
7/13/15-7/17/15 bike to work 6 miles
7/15/15 Run 3.2 miles 25 min
7/18/15 warrior dash x2 run 6.0 miles
9/9/15 b-ball 1.5 hours
9/11/15 b-ball 1.5 hours
9/14/15 b-ball 1.5 hours
9/16/15  b-ball 1.5 hours
9/18/15  b-ball 1.5 hours
9/21/15  b-ball 1.5 hours
9/23/15  b-ball 1.5 hours
9/25/15  b-ball 1.5 hours
9/28/15  b-ball 1.5 hours
9/30/15 b-ball 1.5 hours
10/5/15 b-ball 1.5 hours
10/7/15 b-ball 1.5 hours
10/9/15 b-ball 1.5 hours
10/12/15 b-ball 1.5 hours
10/16/15 b-ball 1.5 hours
10/19/15 b-ball 1.5 hours
10/21/15  b-ball 1.5 hours
10/23/15 b-ball 1.5 hours
10/26/15 b-ball 1.5 hours
10/28/15 b-ball 1.5 hours
10/30/15 b-ball 1.5 hours
11/2/15 b-ball 1.5 hours
11/6/15 b-ball 1.5 hours
11/9/15 b-ball 1.5 hours
11/13/15 b-ball 1.5 hours
11/16/15 b-ball 1.5 hours
11/18/15 b-ball 1.5 hours
11/20/15 b-ball 1.5 hours
11/23/15 b-ball 1.5 hours
11/30/15 b-ball 1.5 hours
12/2/15 b-ball 1.5 hours
12/4/15 b-ball 1.5 hours
12/7/15 b-ball 1.5 hours
12/11/15 b-ball 1.5 hours
12/14/15 b-ball 1.5 hours
12/16/15 b-ball 1.5 hours
12/18/15 b-ball 1.5 hours
1/4/16 b-ball 1.5 hours
1/6/16 b-ball 1.5 hours
1/8/16 b-ball 1.5 hours
1/11/16 b-ball 1.5 hours
1/13/16 b-ball 1.5 hours
1/15/16 b-ball 1.5 hours
1/20/16  b-ball 1.5 hours
1/22/16  b-ball 1.5 hours
1/27/16  b-ball 1.5 hours
1/29/16  b-ball 1.5 hours
2/1/16 b-ball 1.5 hours
2/3/16 b-ball 1.5 hours
2/5/16 b-ball 1.5 hours
2/8/16 b-ball 1.5 hours
2/12/16 b-ball 1.5 hours
2/22/16 b-ball 1.5 hours
2/24/16 b-ball 1.5 hours
2/29/16 b-ball 1.5 hours
3/2/16 b-ball 1.5 hours
3/7/16 b-ball 1.5 hours
3/9/16 b-ball 1.5 hours
3/14/16 b-ball 1.5 hours
3/16/16 b-ball 1.5 hours
3/21/16  b-ball 1.5 hours
3/23/16  b-ball 1.5 hours
3/28/16  b-ball 1.5 hours
3/30/16   b-ball 1.5 hours
4/4/16  b-ball 1.5 hours
4/6/16  b-ball 1.5 hours
4/11/16  b-ball 1.5 hours
4/13/16  b-ball 1.5 hours
4/18/16  b-ball 1.5 hours
4/20/16  b-ball 1.5 hours
4/25/16 b-ball 1.5 hours
4/27/16 b-ball 1.5 hours
4/29/16 b-ball 1.5 hours
5/4/16  b-ball 1.5 hours
5/9/16  b-ball 1.5 hours
5/11/16  b-ball 1.5 hours
5/13/16 b-ball 1.5 hours
5/16/16 b-ball 1.5 hours
5/18/16 b-ball 1.5 hours
5/23/16 b-ball 1.5 hours
5/27/16 b-ball 1.5 hours
6/3/16 b-ball 1.5 hours
6/6/16 b-ball 1.5 hours
6/8/16   b-ball 1.5 hours
6/10/16 b-ball 1.5 hours
6/13/16 b-ball 1.5 hours
6/15/16 b-ball 1.5 hours
6/25/16 Battlefog 8k
9/7/16 b-ball 1.0 hours
9/9/16 b-ball 1.0 hours
9/12/16 b-ball 1.0 hours
9/14/16 b-ball 1.0 hours
9/16/16 b-ball 1.0 hours
9/23/16 b-ball 1.0 hour
9/26/16 b-ball 1.0 hour
9/30/16 b-ball 1.0 hour
10/5/16 b-ball 1.0 hour
10/7/16 b-ball 1.0 hour
10/10/16 b-ball 1.0 hour
10/12/16  b-ball 1.0 hour
10/14/16  b-ball 1.0 hour
10/17/16 b-ball 1.0 hour
10/21/16  b-ball 1.0 hour
10/26/16 b-ball 1.0 hour
10/28/16 b-ball 1.0 hour
10/31/16 b-ball 1.0 hour
11/2/16 b-ball 1.0 hour
11/4/16 b-ball 1.0 hour
11/7/16 b-ball 1.0 hour
11/14/16 b-ball 1.0 hour
11/16/16 b-ball 1.0 hour
11/18/16 b-ball 1.0 hour
11/21/16 b-ball 1.0 hour
11/28/16 b-ball 1.0 hour
11/30/16 b-ball 1.0 hour
12/2/16 b-ball 1.0 hour
12/5/16 b-ball 1.0 hour
12/7/16 b-ball 1.0 hour
12/12/16 b-ball 1.0 hour
12/14/16 b-ball 1.0 hour
12/16/16 b-ball 1.0 hour
1/4/17 b-ball 1.0 hour
1/6/17  b-ball 1.0 hour
1/9/17 b-ball 1.0 hour
1/13/17 b-ball 1.0 hour
1/27/17 B-ball 1.0 hour
1/30/17 B-ball 1.0 hour
2/1/17 b-ball 1.0 hour
2/3/17 b-ball 1.0 hour
2/10/17 b-ball 1.0 hour
2/13/17 b-ball 1.0 hour
2/15/17 b-ball 1.0 hour
2/17/17 b-ball 1.0 hour
2/27/17 b-ball 1.0 hour
3/1/17  b-ball 1.0 hour
3/3/17 b-ball 1.0 hour
3/6/17 b-ball 1.0 hour
3/8/17 b-ball 1.0 hour
3/10/17 b-ball 1.0 hour
3/13/17 b-ball 1.0 hour
3/17/17 b-ball 1.0 hour
3/20/17 b-ball 1.0 hour
3/22/17 b-ball 1.0 hour
3/24/17 b-ball 1.0 hour
3/27/17 b-ball 1.0 hour
3/29/17 B-ball 1.0 hour
3/31/17 B-ball 1.0 hour
4/3/17 b-ball 1.0 hour
4/7/17 b-ball 1.0 hour
4/17/17 b-ball 1.0 hour
4/19/17 b-ball 1.0 hour
4/21/17 b-ball 1.0 hour
4/24/17 b-ball 1.0 hour
4/26/17 b-ball 1.0 hour
4/28/17 b-ball 1.0 hour
5/5/17 b-ball 1.0 hour
5/8/17 b-ball 1.0 hour
5/10/17 b-ball 1.0 hour
5/12/17 b-ball 1.0 hour
5/15/17 b-ball 1.0 hour
5/17/17 b-ball 1.0
5/22/17 b-ball 1.0
5/24/17 b-ball 1.0
5/26/17 b-ball 1.0
6/2/17 b-ball 1.0
6/5/17 b-ball 1.0
6/7/17 b-ball 1.5
6/9/17 b-ball 1.0 hour
6/12/17 b-ball 1.0 hour
6/14/17 b-ball 1.0 hour
6/16/17  b-ball 1.0 hour
6/19/17 b-ball 1.5 hours
6/21/17 b-ball 1.0 hour
6/23/17 b-ball 1.0 hour
6/26/17 b-ball 1.0 hour
9/13/17 b-ball 1.0 hour
9/20/17 B-ball 1.0 hour
9/27/17 B-ball 1.0
10/4/17 B-ball 1.0
10/25/17 B-ball 1.0
11/1/17 B-ball 1.0
11/8/17 b-ball 1.0 hour
11/15/17 b-ball 1.0 hour
11/22/17 b-ball 1.0 hour
11/29/17 b-ball 1.0 hour
12/6/17 b-ball 1.0 hour
12/13/17 b-ball 1.0 hour
1/3/18 B-ball 1.0 hour
1/10/18 B-ball 1.0 hour
1/14/18 Treadmill 20 mins 2.0 miles
1/17/18 B-ball 1.0 hour
1/31/18 b-ball 1.0 hour
2/7/18 b-ball 1.0 hour
2/14/18 B-ball 1.0 hour
2/28/18 B-ball 1.0 hour
3/7/18 B-ball 1.0 hour
3/14/18 B-ball 1.0 hour
3/21/18 B-ball 1.0 hour
3/28/18 B-ball 1.0 hour
4/4/18 B-ball 1.0 hour
4/18/18  B-ball 1.0 hour
4/25/18 B-ball 1.0 hour
4/27/18 B-ball 1.0 hour
5/2/18 B-ball 1.0 hour
5/9/18 B-ball 1.0 hour
5/12/18 Bike 6.0 miles
5/16/18 B-ball 1.0 hour
5/20/18 1.54 miles arc trainer
6/2/18 30 min run 2.7 miles
6/6/18 B-ball 1.0 hour
6/8/18 Run 30 min 2.0 miles
6/13/18 B-ball 1.0 hour
6/16/18 Run 30 min 2.67 miles
6/17/18 Run 30 min 2.83 miles
6/20/18 B-ball 1.5 hours
6/23/18 Run 30 min 3.22 miles
8/4/18 Treadmill 40 min 3.05 miles
8/18/18 Run 35mins 2.88 miles
9/5/18 B-ball 1.0 hour
9/8/18 Bike 30 mins 5.05 miles
9/12/18 b-ball 1.0 hours
9/15/18 30 mins bike 6.16 miles
9/19/18 b-ball 1.0 hours
9/26/18 b-ball 1.0 hours
9/28/18 b-ball 1.0 hours
10/3/18 B-ball 1.0 hour
10/17/18 B-ball 1.0 hour
10/20/18 Bike 30 mins 7.0 miles level 28
10/31/18 B-ball 1.0 hour
11/2/18 Rowing machine 25 mins 4200 meter
11/3/18 Rowing machine 45mins 8500 meters
11/5/18 B-ball 1.0 hour
11/7/18 B-ball 1.0 hour
11/10/18 Rowing machine 30min 5800 m
11/16/18 rowing machine 30min 6500 meters
11/18/18 Row machine 30 min 6066 meters
11/24/18 Rowing machine 30 min 5950 meters
11/30/18 Rowing machine 45 min 8450 meters



AB/CORE
1/15/11 Core circuit
1/20/11 core circuit
1/21/11 core circuit
1/28/11 core circuit
2/3/11 core circuit
2/10/11 core circuit
2/19/11 core circuit
5/14/11 incline board 50
5/26/11 p90x abs
5/30/11 p90x abs
6/5/11 p90x abs
6/16/11 incline sit ups 30,30,30
6/23/11 p90x abs
6/28/11 p90x abs
7/2/11 p90x abs
7/12/11 p90x abs
7/15/11  p90x abs
7/31/11 p90x abs
8/6/11 p90x abs
8/9/11  p90x abs
8/22/11 p90x abs
8/28/11  p90x abs
9/3/11 p90x abs
9/7/11 p90x abs
9/17/11 p90x abs
9/20/11 p90x abs
9/23/11 p90x abs
9/27/11 p90x abs
10/1/11 p90x abs
10/4/11 p90x abs
10/9/11 p90x abs
10/17/11 p90x abs
10/21/11 p90x abs
10/25/11 p90x abs
10/28/11 p90x abs
11/1/11  p90x abs
11/4/11 p90x abs
11/6/11  p90x abs
11/13/11  p90x abs
11/15/11 p90x abs
11/18/11 p90x abs
11/22/11 p90x abs
11/27/11 p90x abs
12/6/11 p90x abs
12/11/11 p90x abs
12/15/11 p90x abs
12/18/11 p90x abs
12/20/11 p90x abs
12/26/11 p90x abs
1/2/12 p90x abs
1/24/12 p90x abs
1/29/12  p90x abs
2/2/12 p90x abs
2/7/12 p90x abs
2/23/12 p90x abs
3/18/12 p90x abs
3/20/12 p90x abs
3/25/12  p90x abs
3/29/12 p90x abs
4/1/12  p90x abs
4/8/12 p90x abs
4/12/12 p90x abs
4/16/12 p90x abs
4/19/12 p90x abs
4/25/12 p90x abs
4/28/12 p90x abs
5/1/12 p90x abs
5/4/12 P90X Abs
5/6/12 P90X Abs
5/9/12 p90x abs
5/11/12 p90x abs
5/13/12 p90x abs
5/20/12 p90x abs
5/25/12 p90x abs
5/28/12 p90x abs
6/12/12 p90x abs
6/23/12 p90x abs
7/17/12 p90x abs
8/5/12  p90x abs
10/9/12 p90x abs
10/13/12 p90x abs
10/17/12 p90x abs
10/20/12 p90x abs
10/26/12 pushie leg abs 3x10
10/27/12 p90x abs
10/30/12  pushie leg abs 3x12
11/3/12 pushie leg abs 3x15
11/6/12 sit up 30, 55, 60. pushie leg abs 2x15
12/2/12 200 reps p90x
12/8/12 200 reps p90x
12/15/12 p90x abs
12/18/12 med ball decline sit ups 3x50
12/30/12 med ball decline sit ups 3x50
1/4/13  med ball decline sit ups 3x50
1/13/13 abs 250 reps
1/21/12 abs 300 reps
1/23/13 decline med ball abs w/ a twist 2x40
1/25/13 abs -  pushie leg 3x15, heels to heaven 3x30.
1/29/13 decline med ball abs w/ a twist 2x40
3/8/13  ab wheel 3x10
3/12/13 ab wheel 2x10, 1x12
3/20/13 ab wheel 3x12
3/28/13 ab wheel 3x13
4/4/13 ab wheel  3x14
4/7/13 abs x 100
4/8/13 ab wheel rollouts 3x15
4/11/13 ab wheel rollouts 2x16
4/15/13 ab wheel roll out 3x12
4/18/13 ab wheel roll out 2x15
4/22/13 ab wheel roll out 2x12
4/25/13 ab wheel roll out 2x15
4/30/13 ab wheel roll out 3x15
5/6/13 1 min sit ups. 54, 51, 46
5/9/13 sit ups 1 min 41, 48, 48
5/14/13  ab wheel roll outs 3x15
5/16/13 sit up BW+5 3x60
5/23/13 sit up BW+5 3x65
5/28/13 sit ups +10 3x60
6/1/13 sit ups +10 3x65
6/4/13 sit ups +10 3x70
6/7/13 sit ups +10 2x75
6/11/13 sit up +10 1x75
6/17/13 sit up L,M,R 3x25
6/22/13 p90x abs 
6/25/13 p90x abs
7/5/13 P90X abs
7/10/13 p90x abs
7/14/13 p90x abs
7/23/13 p90x abs
7/26/13  ab wheel roll outs 2x20
7/30/13 ab wheel roll out 3x20
8/2/13  ab wheel roll out 3x20
8/6/13 p90x abs
8/15/13 P90X abs
8/19/13 ab wheel roll out 2x20
9/4/13 p90x abs
9/10/13 ab wheel roll out 2x20
9/14/13 ab wheel roll out 1x20
9/17/13 p90x abs
9/21/13 ab wheel roll outs 1x20
9/24/13 p90x abs
10/12/13 gravity boots 15,15,20,20
10/15/13 gravity boots 3x25
10/18/13 gravity boots 3x25
10/22/13 gravity boots 2x25
10/26/13 ab wheel roll out 3x12 
10/29/13 ab wheel roll outs 3x15
11/2/13 ab wheel roll outs 3x15
11/6/13 gravity boots BW 3x15
11/9/13 gravity boots BW 3x15
11/13/13 ab wheel roll out 1x20. gravity boots 2x15
11/16/13 gravity boots BW 3x20
11/19/13 ab wheel roll out 1x20. gravity boots 2x20
12/4/13  gravity boots BW 2x20
12/7/13 ab curl 10,12,12,15
12/8/13 ab curl 20,15,15,15,15
12/11/13 ab curl 3x20
12/15/13 ab curl 1x15
12/16/13 P90X abs
12/23/13 P90X abs
1/11/14 ab wheel roll out 4x15
1/16/14 ab wheel roll out 1x20
1/18/14 ab wheel roll out 2x20
2/1/14 gravity boots 3x20
12/28/14 ab wheel roll out 4x10
8/1/15 100 rep abs
8/5/15 100 rep abs
11/29/15 gravity boot curls 3x10
12/8/15 gravity boot curls 3x12
12/19/15 gravity boot ab curl 2x12
8/24/16 p90x abs
8/28/16 p90x abs
9/1/16 p90x abs
9/5/16 p90x abs
9/8/16 p90x abs
9/20/16 p90x abs
10/27/16 P90x abs
12/22/16 p90x abs
12/29/16 p90x abs
9/23/17 Decline abs pin 6. 20+5# , 15+5#, 15+5#
9/24/17 Decline abs pin 6. 20, 20
10/1/17 Ab decline bw 10,5
10/14/17 Decline ab 6. +4x25, +4x25
10/15/17 Decline abs +7x20, +7x25, +7x25
10/21/17 Decline ab +7x25, +7x25
10/29/17 Decline abs +7x30, +7x30, +7x20
11/5/17 Decline abs +7x35, +7x25, +7x20
11/12/17 Decline abs +7x35, +7x25, +7x20
11/19/17 Leg raise 20, 20, 20
11/26/17 Decline abs 1x40.
12/3/17 Decline abs +9x20, +9x20.
12/10/17 Leg raise 20, 20, 20. Decline abs +9x20, +9x20
12/17/17 Leg raise 25
1/7/18 Leg raise 20, 20, 20. Decline ab +12x20, +12x20
1/14/18 Decline abs +15x30, +15x13, +15x20
1/28/18 Leg raise 3x20. Decline ab +25x 15. Ab wheel s/m/s 1x10
2/4/18 Decline ab +25x25, +25x20
2/11/18 Leg raise 20, 20, 20
2/18/18 Decline ab  +25x25,  +25x15, +25x15
3/11/18 Decline abs +20x20, +20x20, +20x20.
3/18/18 Decline abs +25x20, +25x20, +25x15 . Ab curl 70#x50, 85# x30, 85# x30
3/25/18 Ab wheel l,m,r 1x8, 1x5. Leg raises 20,  20.   
4/1/18 Decline abs +20x25,  +25x25,  +25x25. Ab curl 30x85, 30x85
5/11/18 Decline abs +10×25, +10×25.
8/4/18 Ab workout (p90x style)
8/18/18 Ab workout (p90x style)
8/26/18 Ab workout p90x style
9/8/18 P90x abs
9/22/18 Decline abs + 7. 3x25
10/6/18 Bike 1 hour 1 min 15.0 miles level 29
10/13/18 Decline abs +15. 25, 25
10/21/18 Leg raises 20, 20, 20
11/9/18 p90x style abs
11/17/18 Leg raises 20, 20, 20, 20.
11/25/18 Leg raise 20, 20, 20, 20

« Last Edit: December 01, 2018, 02:12:13 am by LoopieMclooperson »
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #1 on: December 08, 2010, 02:37:39 am »
0
glad you started a log man!


Current Stat's

Age: 31
Height: 5'10"
weight: 184 lbs
reach: 7'6"

PR's are as follows:
Squat:275
deadlift:340
clean: 145
Bench: 260
SVJ: 28"
RVJ: 31"



Quote
About me:
Married, father of two boys.

awesome!


Quote
About 3 years vert training history.
Naturally stronger than I am quick. Longer torso, shorter limbs with thicker joints.
Not currently playing any sports, About 8 hours sleep a night. Supplementing whey, multi, fish oil, B100 and D3.

Goals:
Lose about 9-10 pounds fat while maintaining strength.
Get my 1 RM squat above 300lbs (Finally)
Be able to consistently get my fingers over the rim.

what are you doing to lose that 9-10 lb fat? what kind of cardio do you do and when do you do it? The kind of cardio you get in is important because, I'd recommend moving "reactive work" to mon/fri, and putting pretty much jumps alone on wednesday.. that'll give you a higher frequency of reactive work which is needed to "learn" how to spring off the ground more efficiently.




Quote
I am currently in a strength building phase. I am working out legs Mon, Wed, Fri, with Wed being plyo/jump centered.
I also do upperbody and cardio on off days. dynamic warm ups pre workout and stretching daily.

here was my workout for yesterday

12/6/10 Monday

Squat
5 x 135
5 x 185
4 x 4 x 225

Dumbbell Lunges 80#s
3 x 8

Reverse Hypers BW+10
4 x 10

Hamcurls 75#
4 x 8

Toe Raisers on leg press 225#
4 x 12

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

LoopieMclooperson

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Re: Loopie's Log
« Reply #2 on: December 09, 2010, 01:09:42 am »
0

glad you started a log man!

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)
I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10


5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #3 on: December 09, 2010, 05:24:54 am »
0

glad you started a log man!

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)

that's good actually.. focusing on bar speed is very important.. good call there.



Quote
I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

nice!



Quote
As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10




are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

LoopieMclooperson

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Re: Loopie's Log
« Reply #4 on: December 09, 2010, 10:42:08 pm »
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are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

Sorry, Depth drops. I always get the names wrong.

I will definately add some pogos. (frank Yang style)

I live in seattle and with the rain/ winter it is hard to get sprints in.

5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LBSS

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Re: Loopie's Log
« Reply #5 on: December 10, 2010, 09:23:38 am »
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are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

Sorry, Depth drops. I always get the names wrong.

I will definately add some pogos. (frank Yang style)

I live in seattle and with the rain/ winter it is hard to get sprints in.



If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LoopieMclooperson

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Re: Loopie's Log
« Reply #6 on: December 10, 2010, 11:05:50 pm »
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If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.

Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

LoopieMclooperson

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Re: Loopie's Log
« Reply #7 on: December 10, 2010, 11:11:57 pm »
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workout for 12/10/10

Dynamic warmup

Pogo hops
3 x 30 seconds

Squat
5 x 135
5 x 185
4 x 4 x 235

Walking Lunges Barbell
3 x 10 x135

Reverse Hyper BW+10
4 x 10

Hamcurls 85#
4 x 8

Toe Raisers on leg press 225#
4 x 20

Treadmill 15min 3.7mph 5.0 incline


5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #8 on: December 11, 2010, 03:31:35 am »
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If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.

Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?

ya, frank yang had a beastly 30m sprint.

he did them outside in a few places, and on a track.

i do my sprints outside on pavement/pure concrete but i'm adapted to very hard surfaces..

peace man

LoopieMclooperson

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Re: Loopie's Log
« Reply #9 on: December 13, 2010, 01:28:51 am »
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12/12/10

dynamic warmup

sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)

tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".

Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?

Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #10 on: December 13, 2010, 05:40:33 am »
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12/12/10

dynamic warmup

sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)

tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".

Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?

Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.


each 5 lb of fat is about 1-1.5 inches, so ya, definitely could gain 1" with 6lb fat loss.

nice testing man.

LoopieMclooperson

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Re: Loopie's Log
« Reply #11 on: December 13, 2010, 11:37:50 pm »
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12/13/10

Dynamic warm up.

Power cleans 135#
2 x 3

Reactive squats 85#
3 x 5

Squats
5 x 135
3 x 185
3 x 225
2 x 245
1 x 265
1 x 225

Deadlift
6 x 135
3 x 6 x 225

Reverse Hyper BW+10
4 x 12

Seated toe raisers 45#
3 x 10

Leg curls 85#
3 x 8

Ab work. stretch.

Pretty gassed, felt weak and without direction tonight. Crowed gym and no plyo boxes available.
Wanted to see if I could tie PR from last year on squat. probably a bad night to try. Don't think I could of hit 275. so left on positive.

Need more cardio. lifting makes me feel horribly out of shape. (Which I am)
« Last Edit: December 13, 2010, 11:41:17 pm by LoopieMclooperson »
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

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Re: Loopie's Log
« Reply #12 on: December 14, 2010, 05:25:08 am »
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12/13/10

Dynamic warm up.

Power cleans 135#
2 x 3

Reactive squats 85#
3 x 5

Squats
5 x 135
3 x 185
3 x 225
2 x 245
1 x 265
1 x 225

Deadlift
6 x 135
3 x 6 x 225

Reverse Hyper BW+10
4 x 12

Seated toe raisers 45#
3 x 10

Leg curls 85#
3 x 8

Ab work. stretch.

Pretty gassed, felt weak and without direction tonight. Crowed gym and no plyo boxes available.
Wanted to see if I could tie PR from last year on squat. probably a bad night to try. Don't think I could of hit 275. so left on positive.

Need more cardio. lifting makes me feel horribly out of shape. (Which I am)


short sprints make you *human* :) get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

LoopieMclooperson

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Re: Loopie's Log
« Reply #13 on: December 16, 2010, 12:41:43 am »
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12/15/10 Wed

dynamic warmup

jump rope 5min

1 leg step ups 18" box
3 x 6

On box jumps 24" box (no leg bend)
3 x 8

Depth drops 24" box
3 x 6

power cleans 135#
3 x 3

Bench
6 x 185
3 x 6 x 195

Pull ups
10,8,6

Dips BW
3 x 20

Seated cable rows 100#
3 x 8

Treadmill
20 min 4.0 inline x 4.0 mph

static streching

No soreness from Monday's w/o. pretty low intensity but I feel energized after it. :headbang:
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

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Re: Loopie's Log
« Reply #14 on: December 16, 2010, 12:47:23 am »
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short sprints make you *human* :) get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

Sprints feel good. I plan on hitting some thursday night. definately one of the missing links!

Comeback road is hard, but I feel a little better everyday.
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864