Wed 12-18-13: Basic 5 Push

Basic 5 Push

3 sets of combo, 10 reps each:
BB Power Shrug
BB Press
Hang Clean

Deadlift
10 reps at 95,135,175

Bench Press
10 reps @ 95,135
Bodyweight (175) x 19 reps
5 reps x 225

Squat
3 sets of 10 @ 135

Lat Pulldown
10 reps @ 75,90,105,120,135,150

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Fri 12-13-13: Basic 5 Push

Basic 5: Heavy Push

Clean & Jerk
5: 45,65,95,115
10 sets of 1 @ 135

Deadlift
10: 3 sets @ 135

Squat
10: 3 sets @ 135

Bench
5: 135,135,185,205,225, 3 sets @ 245 (4 reps last set)

Pull-ups
10: 3 sets @ BW (different grips)

3 Supersets of:
Dips 8 reps
BB Bent Row 16 reps (45 lbs)

Wed 12-4-13: Basic 5 Push

Basic 5: Heavy Push

Clean & Jerk
3: 45,45,95,95,115,115,135,135

Squat
5: 135,185,185, 4 sets @ 225

Deadlift
5 sets @ 165

Bench
5: 135,135,185, 205, 2 sets @ 225

Chin-ups
5: BW,30, 3 sets @ 50 (pause at the bottom)

Dips
5 sets of 5

Wed 11-20-13: Basic 5 Push

Heavy squat and bench, light on everything else…

Basic 5: Push

Clean & Jerk
5: 45,45,65,65, 5 sets @ 95

Squat
3: 95,95,135,185,225,275,335, 2 sets @ 345

Bench
3: 135,135,155,175,195, 3 sets @ 245

Deadlift
5: 5 sets @ 135

Pull-ups
5: 5 sets @ BW (pause at the bottom, different grip each set)