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