July 17th, 2011 - Session#:147

Week 2 Workout 4
Weight: 186 lbs
Time: 1 hour
Deadlift
Warmup: Bx5, 165x5, 210x5, 250x5
270lbs/122kgs x 5
315lbs/143kgs x 5
355lbs/161kgs x 5
Deficit Deadlift
100kgx5
120kgx3
130kgx3
Superset
Glute Ham Raise/Ab Wheel
BWx10/ 10
BWx10/ 20
Conditioning
Sledgehammer Swings & Farmer's Walk
Notes: Workout Notes
-Aaron

July 18th, 2011 - Session#: 148

Week 3 Workout 1
Weight: 186.4 lbs
Time: 50 minutes
Military Press
Warmup: Bx5, 55x5, 70x5, 80x5
100x5
115x3
130x1
Heavy Singles: 2x120
Incline Dumbbell Bench Press
40x6
55x6
60x4
Superset
Weighted Dips / Pendlay Rows
BW+vestx10 / 135x8
BW+vestx10 / 135x8
Conditioning
Biking
Notes:
Not too much time today.
-Aaron