2012-02-20 Few Weeks of Backlog

Deadlift 5s -

DL - 135, 185, 225, 270, 310
350lbs - 7

GHR - 10, 10, 7, 7, 6
Hands behind head

Rollout - 10

Front Squat Hold - 275x15s, 315x30s, 315x30s

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Bench 5s -

Bench - 45, 70, 95, 115, 135, 155
175lbs - 7
Total of 21 Chins. Some reps TnG

Push-Up - 10, 10, 8, 8, 7
4 chins

Inverted Row - 8, 7, 7, 6, 5

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Squat 5s -

Squat - 45, 95, 135, 185, 250, 285
325lbs - 5

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Press 3s -

Press - 45, 70, 95, 110
125lbs - 7 or 8
17 chins

Dip - 8, 6
1 chin

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Deadlift 3s -

Dead - 135, 185, 225, 290, 330
372.5lbs - 3

GHR - 10, 10, 8, 8, 6
Vampire position

FS Hold - 275lbs, 30sec, 2 holds

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Bench 3s -

Bench - 45, 95, 140, 165
185lbs - 5
16 Chins

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Squat 3s -

Squat - 45, 95, 135, 185, 225, 270, 310
345lbs - 3
Did the first two reps in my old style. It seems like Ineed to keep a really vertical torso to avoid GMing.

Front Squat - 135x10x5

Power Shrug - 185x10, 10, 10, 10, 7

PIR - 5sec holds, 3lbs, 10, 10, 9 (plus an extra 10sec)

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Press 531 -

Press - 45, 75, 105, 120
132.5lbs - 6
12 chins

Chin - 4, 2, 2, 2, 2, 1

Dip - 8, 7, 6, 6, 5
Mild pain in shoulder on these

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Dead 531 -

Dead - 135, 185, 225, 275, 310, 350
395lbs - 2

GHR - 10, 10, 10, 9, 6
Vampire

FSH - 295 for 5 holds of 20sec

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Bench 531 -

Bench - 45, 85, 125, 150, 175
195lbs - 3
18 total chins. Final set not paused.

Push-Up - 10, 10

Inv Row - 10, 10

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Squat 531 -

Squat - 45, 95, 135, 185, 225, 290, 325
365lbs - 1

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Press Deload -

Press - 45, 55, 70, 85
17 Chins

Chin - 3, 3, 3, 2, 2

Dip - 10, 9, 6, 6, 4

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Deadlift  Deload -

Dead - 135, 165, 205, 250
Bad form

Squat - 5 of 10 with 155, some highbar/lowbar switching

GHR - 10, 10, 10, 6, 6
Vampire

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Bench Deload -

Bench - 45, 65, 80, 100, 120
19 Chins

Push-Up - 5 of 10, but iffy right side so repeat

Inv Row - 10, , 10, 9, 9

PIR - 2x10x5sec with 2.5lbs