Sam - week of 12/17

Ugh, I really need to not miss posting....

Monday
Bench                        3x2 275, 285, 295(1 - L biceps tendon hurts - injection coming on 12/29!)
Seated row                3x5 200, 200, 220
Tricep pushdown      3x10@something
Supine leg raises       2x20 - these are the one where someone keeps pushing your feet down - I                                                          forgot how much they hurt

Tuesday
Squat                        2x10 235, 255?
Eh, fuck it

Weds
OHP                       3x2 185, 185(1), 175
BB Curl                 3x5 95, 85, 85
Supine leg raises   2x20
Lateral raises         2x10@35

Thursday
Came home at 11 - gonna GTG with chins/pullups x2 and goblet squat 5x97. I'll try and keep track of how many sets.

Sam - week of 12/10

Trying to remember everything...

Sunday

With Fucking Mike!

Front squat            3x5 185, 205, 225(4)

Reverse hyper        3x10 215, 215, 265

21s                          2x21@25s on the EZ Curl

One-leg calf raise   3x10@62 KB

I don't think we did abs

Tuesday

Bench                    3x3 255, 255, 265

Lat pulldown         3x5 180, 180, 200

Rolling triceps      3x12@35 DB

Abs

Thursday

DL                       3x3@405 (3,3,1 - everything just hurt)

OHP                     3x3  155, 165, 185(2 - sticking point on the 3rd rep)

Maybe chins?

Saturday
Clean and press  3x3 135, 155, 175

Sunday
Squat                  3x10@225

Gonna reset squat, the thinking is my tensor fascia lataes are tight and that's why my IT bands are tight and hurty and fucking up my squat. I'm on it.

Melanie: Week of 12/3

Sunday WOW
Work on handstand / other arm balances (I only really can do handstand because of T-Rex arm issue)

4 rounds of:
20 ft. Rope climb (fail)
4 inch worms
10 sit ups
10 push ups

Monday
KB Clean and Press: 3 x 7 on right; 7,7,4 on left @ 25

Wednesday
KB Goblet squat: 3 x 11, 12, 12 @ 25

Friday
KB Swings: 5 x 20 @ 40

Sam - Week of 12/3

Tuesday
Squat                        3x3 335, 345, 345(1)
Bench                       3x3@245
Lat pulldown            3x5 180, 180, 200
Rolling tricep ext.    3x12 30, 35, 35
Some abs

Freaking high gravity day - the 335 on squat was supposed to be a no-stress intro to going heavy - I was hoping to finish with 365/375 for 3. My shoulder acted up on the first rep of the last set. I'm doing too much leg, not enough ass too - I don't know what the deal is.

Bench felt a lot harder than it should be too.

Thursday
DL                             3x3@405 (3,3,1 - everything hurt after the 1st rep of the last set)
OHP                          3x3 155, 165, 185(2 - got stuck halfway up the third rep!)
Cheat row                 2x5@225
Chins                        3, 4 (Damn Emily, we were supposed to do curls, which I wanted to skip)

Melanie: Dec. 1

KB swing 5 x 20@25
Will increase weight on this exercise next week.