May 16th, 2011 - Session#:115

Week 1 Workout 4
Weight: 184 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 240x5B, 260x5B, 280x3B
260lb/118kgx5B
300lb/136kgx5B
340lb/154kgx5
Did some bonus semi-sumo & sumo - 70kgx6
Glute Ham Raise
2xBWx10
BW+20x5 + BWx5
Good Morning
2x155x5
165x5
Hanging Leg Raises
2xBWx15
Conditioning
None
Notes: Workout Notes
Bonus: Heavy Bar Holds for 10 seconds - 315,365,385,385
Didn't have much time though.

YouTube - May 16th Deadlift.wmv

-Aaron

May 17th, 2011 - Session#: 116

Week 2 Workout 1
Weight: 183.6 lbs
Time: 50 mins
Military Press
Warmup: Bx5, 75x5, 85x5, 90x3
90x3
100x3
115x4
Incline Bench Press
140x5
145x5
150x6
Power Cleans
skipped - I need to stop skipping these of choose a different exercise...
Weighted Dips
This time: 29
10,9,10
Conditioning
Biking
Notes: Great workout.
-Aaron


AWESOME NEWS! 5/3/1 For Powerlifting is out!