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Power Clean
185x5
205x5

Front Squat
185x5 easy

Back Squat
330x5 hard at 3

4-430pm
Bench dips total reps in 5 sets 63
Butter Fly Sit-ups total reps in 5 sets 81
Uneven Push-ups total reps in 5 sets 56 (thats 28 per side)
Pistol to bench total reps in 5 sets 36 (that 18...

Bench
95x5
185x5
205x10

DB press flat
50,60x5
70x15

Bar dips

Power clean
95x5
135x3
145x3
185x10

Thrusters
135x5
155x5

People will say, "don't spend more than an hour in the gym or don't train your whole body more than twice a week"; I say that's BS. There's no such thing as over training, only under resting and...

I did 315x10 today, a few months ago I maxed at 445lb

Simple change your workout,load,volume,distance,or intensity. The body is a machine it will adapt to anything good or bad,so to make it grown in size or speed you have to change it up about every 3...

Nuts,seed,some fruits,little starch, no sugar and lean meats.

Squats
275x5
315x10

Front Squats
135x5
155x5
175x10

Leg Press Plates per side and reps

Push Press-Rest as needed,maybe a minute between sets
45x10
155x5
165x5
185x10

DB Strict Press-No rest
30x5
35x5
40x3-Rest between 50's

Dead Lifts
155x5
225x3
325x10

DB Dead Lifts-Per Hand
65x5
75x3
90x10

AM-
4x200 Meters with 1 minutes rest between sets
Fasters of the four 35.3 seconds

Bench Press
95x5
115x5
135x3
145x5
175x5
190x15

Low Incline DB Press
40x5

Power Cleans
85x5
135x5
155x5
175x3
225x3
235x3
245x0
245x1

PM-
Push press-From rack trying to find a better max
135x5
155x5
185x3
225x3
245x1

DB curls-New max weight
25x10

AM-
Dead Lifts
135x5
185x5
225x5
315x5
135x10
185x10
225x10
315x10

AM-
3 RFT-9:47
30# KB
40 High Pulls
25 SLDL
25 Goblet Squats

Squats
135x3
185x3

Nov.13
Bar Dips total reps in 5 sets 37
Hand Release Push-ups total reps in 5 sets 55
Butter Fly Sit-ups total reps in 5 sets 111
Squats total reps in 5 sets 4 (yes,just 4)

I have no energy to...

Sorry about the repost I was posting in the wrong area!!

Todays Workout-all DB per hand (yes,I had someone ask that dumb question)
DB strict press
20x5
25x5
30x5
40x5
50x3
60x3

STATS:2012
Body 6FT 230LB
Bench 230X5
Squat 315X10
Dead Lift 315X15
Strict Military Press 185x3

SHORT TERM GOALS:for reps
Body?
Bench 315LB