Phase 3, Week 2

Monday
Squat - Bar x 8 x 2; 165 x 8, 165 x 6; 275 x 6; 363 x 4; 418 x 3 x 2 sets; 451 x 2; 451 x 1
NOTES: Cut my workout short tonight. I was just not into it mentally plus my hips were bothering me a bit.

Tuesday
Bench Press - Bar x 20; Bar x 15; 135 x 8 x 2 sets; 185 x 6; 225 x 6; 275 x 4; 315 x 3; 365 x 1; 405 x 1; 415 x 1; 335 x 4 x 6 sets
NOTES: Just wanted to see how 405 felt. I haven't done this much raw in quite a while. It felt pretty good. 415 felt better.
Rolling DB Ext - 40 x 10 x 3 sets
Tricep Pressdowns - 10 x 3 sets
Abs

Phase 3, Week 1

Monday
Squat - Bar x 8 x 2 sets; 165 x 6 x 2 sets; 275 x 5; 330 x 4; 385 x 3 x 2 sets; 440 x 3 x 5 sets (96.5%)
RDL's - 275 x 5 x 2 sets; 319 x 5
Leg Extensions - 10 x 3 sets
Good Mornings - 209 x 5 x 5 sets
Abs

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 230 x 5; 275 x 4; 32o x 3 x 2 sets; 370 x 3 x 5 sets (97.4%...getting there!)
Floor Presses - 315 x 4; 275 x 5 x 2 sets
Incline Press - 225 x 3 x 2 sets; 245 x 3 x 2 sets; 275 x 3
DB Presses (palms in) - 75 x 10; 85 x 10; 95 x 8
Tricep Pressdowns
Abs
NOTES: Everyone from the gym went to Outback after our workout. We all announced our goals for 2009.

Thursday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 295 x 5; 355 x 4; 415 x 3 x 2 sets; 475 x 3 x 5 sets (103.3%)
Pause Squats - 225 x 5; 315 x 5; 365 x 5
Straight Leg DL - 315 x 7
Pullups - 5 x 3 sets
Bar Rows - 4 plates x 6 x 3 sets
Abs

Saturday
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets. Pinky On Ring - 185 x 6; 225 x 6; 275 x 5; 315 x 5 x 5 sets
Standing Military - 135 x 6 x 2 sets; 135 x 8
Rolling DB Ext - 40 x 10 x 3 sets

Phase 2, Week 4

Monday
Squats - Bar x 8; 135 x 6 x 2 sets; 225 x 5; 315 x 4; 365 x 3 x 2 sets; 405 x 3; 425 x 3 x 4 sets
RDL's - 225 x 5; 275 x 5 x 4 sets
Shrugs - 20 x 3 sets
Abs - 10 x 3 sets
NOTES: This session was at 93.2% of where I was. I should have gone 430 x 3 x 5 (94%) but I figured wrong. 425 x 3 felt pretty easy so I don't think 430 x 3 would have been much trouble. Trained at Olympic Gym in San Antonio.

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 315 x 3 x 2 sets; 365 x 3 x 5 sets (96.0%)
Decline Bench - 225 x 8; 275 x 8; 315 x 8
Incline DB's - 60 x 10; 70 x 10; 90 x 10
Tricep Pressdowns - 10 x 3 sets
SuperSet: Flyes and Hammer Curls - 10 x 3 sets
Abs

Thursday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 225 x 6; 315 x 5; 315 x 4; 405 x 3; 455 x 3 x 4 sets (98.9%); 475 x 3 (103.2%)
Squat - 225 x 5 x 2 sets; 315 x 5
Straight Leg DL off block - 275 x 8 x 2 sets
Lat Pulls - 8 x 3 sets
Abs
NOTES: My training is going very, very well. I am much pleased with the progress!

Saturday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 225 x 5; 275 x 4; 335 x 3 x 2 sets; 385 x 2 x 2 sets (95.1%); 385 x 1.5; 365 x 2 x 2 pause sets (90.1%)
DB Military - 30 x 10; 45 x 10; 60 x 10
Superset: Front Raises/DB Tricep Ext
Superset: Side Raises/Flys
Superset: Rear Delts/DB Curls
Abs

Phase 2, Week 3

Monday
Squats - Bar x 8; 165 x 8; 165 x 6; 275 x 5; 341 x 4; 391 x 3 x 2 sets; 451 x 2 x 5 sets
NOTES: This training session was at 93% of where I was.
Good Mornings - 231 x 5 x 5 sets
Prone Leg Curls - 10 x 3 sets
Calves - 15 x 3 sets

Wednesday
Bench Press - Bar x 20; 135 x 8 x 2 sets; 185 x 6; 245 x 5; 290 x 4; 335 x 3 x 2 sets; 380 x 2 x 5 sets
NOTES: This training session was at 95% of where I was. Only got 1.5 reps with 380 on sets 3 & 4.
Standing Military - 95 x 8; 135 x 5 x 5 sets
T-Bar Rows - 10 x 3 sets
DB Ext - 40 x 10; 50 x 10; 70 x 6
DB Hammer Curls
Abs

NOTES: Missed Thursday and Saturday workouts due to the Athletic Business trade show in San Antonio.