Squats 3x3. Monday, 4/25/11.

Back Squats 3x3 (belted)
195, 205, 215

Box Squats 3x3 (belted)
185, 185, 185

Band-Resisted Squats 3x6 (belted)
135, 165, 165

Hang Cleans 2x10
95, 95

One-Arm Bent-Over Shrugs 2x30 ea
-> all w/ 135

Bus Drivers
-> (bar+25)x6 each way, (bar+25)x6 each way

**** WEIGH-IN: 141 LBS ****

5x5 Squat. Monday, 4/18/11.

Back Squats 5x5 (belted)
165, 185, 185, 185, 185

Band-Resisted Squats 5x3 (belted)
-> all w/ purples
135, 155, 155, 155, 155

Pause Squats 3 x 3 @ (3 sec.)
135, 135, 135

Weighted Sit-Ups 1x8, 1x6
-> w/ 17.5 db

One-Arm Bent-Over Shrugs 2x20 ea

Squat.. Monday, 4/11/11.

-> (didn't go too heavy today, chose to just get some good volume in).

Back Squats 5x3 (belted)
185, 185, 185, 185, 185

Pause Squats 5 x 3 @ (3 sec.) , (belted)
135, 135, 135, 135, 135

One Arm Bent-Over Barbell Shrugs 3x30 ea
-> all @ 135

Weighted Sit-Ups 3x5
12.5db, 17.5db, 17.5db
-> all w/ db behind neck

Weighted Twisting Sit-Ups
10db x 12, 10db x 8 +f

Bench Assistance & Deadlifts. Friday, 4/18/11.

Shoulder Press 5x3
85, 85, 85, 95, 95

Close Grip Pin Press 4x5
-> with pins ~5 inches off chest
-> all @ 135

Deadlifts 2x2
315, 315
-> felt ok, form not so great - rounded back, but at least deadlift strength is coming back to what it previously was (when 4 rep PR was w/ 335)

Stiff-Leg Deadlifts 3x10
185, 185, 185

Barbell Shrugs 3x15-20
185, 185, 185
-> all w/ double overhand grip

One Arm Bent-Over Barbell Shrugs
185x11 ea, 135x30 ea
-> this is a new shrug that I thought of, the focus is to hit the back of the traps & upper back more in a shrug movement while keeping my arms fairly straight

Bicep Curls (open grip)
80bb x 3 + f -> P.R.!!!!! , 80 bb x 3 + f

Reverse Curls
50bb x 12, 50bb x 15, 35bb x 17