
6/29/17
Workout:
Deadlift
45lb x 5
135lb x 5
225lb x 5
280lb x 4 x 8
280lb x 12
315lb x 1
365lb x 1
405lb x 1
Front Squats (no rest between sets)
135lb x 3
155lb x 3
175lb x 3
195lb x 3
205lb x 3
225lb x 3
Back Squat
225lb x 10
6/30/17
Overhead Press
45lb x 5
105lb x 4 x 8
105lb x 12
Pullup Superset
1A Weighted pullups 35lb x 3 x 5
1B CHinups BW x 3 x 8
Pullups
Bw x 8 + chinups BW x 4
7/3/17
Workout:
Squat
45lb x 5
135lb x 5
225lb x 3
245lb x 3
265lb x 2 x 8
265lb x 10
295lb x 1
315lb x 1
Speed Trapbar Deadlifts
315lb x 10 x 3
Abs
7/4/17
Workout:
Bench
45lb x 5
135lb x 3
165lb x 3
185lb x 3
205lb x 2 x 8
205lb x 5 + 2 + 1
Couldn't get the reps this time. So did a large drop set, dropping from 195  105 in 10lb increments going 1 rep shy of failure each set.
Chest supported dumbbell rows
50lb x 4 x 10
Superset
1A Chinups BW x 3 x 8
1B Dips BW x 3 x 8
7/5/17
Did a V02 max test for free at my gym. Get the results this week.
started on treadmill, speed when up gradually. ended around 8.5mph run, took about 12 minutes.
7/6/17
Workout:
Deadlift
45lb x 5
135lb x 5
225lb x 5
265lb x 3
295lb x 3
315lb x 2 x 8
315lb x 12
365lb x 1
405lb x 1
425lb x 1 (with belt)
Speed Box Front Squats
225lb x 10 x 2
7/7/17
Seated Overhead Press
45lb x 5
105lb x
110lb x 3
120lb x 2 x 8
120lb x 12
135lb x 2
155lb x 1
165lb x 1
SUperset
1A Pullups BW x 3 x 10
1B Dips BW x 3 x 10
7/8/17
Running workout
5 minute slow jog, 5 minute medium run, 3 minute slow jog, 5 minute medium run, 3 minute slow jog, 5 minute medium run 5 minute walk.
Felt good

7/10/17
Workout:
Squat
45lb x 5
135lb x 5
185lb x 5
225lb x 3
255lb x 2
275lb x 1
295lb x 9
315lb x 1
335lb x 1
Speed Trap Bar Deadlifts
335lb x 10 x 3
Leg Raises
BW x 3 x 15

Dude I started back doign trap bar deadlifts after a tim ferris podcast, trap bar is supposed to be the silver bullet for speed!

[QUOTE=beertank23;1511413061]Dude I started back doign trap bar deadlifts after a tim ferris podcast, trap bar is supposed to be the silver bullet for speed![/QUOTE]I sure hope so! i like them for speed deads for sure. It seems that a lot of sports teams do those instead of conventional deadlifts to reduce risk of back injuries. it's seems like it's the best way to lift the most weight with the least amount of skill needed to complete the lift, since it's closer to a bottom up squat.

7/11/17
Workout:
Bench Press
45lb x 10
135lb x 5
165lb x 3
195lb x 2
205lb x 1
225lb x 9
245lb x 1
255lb x 1
205lb x 5
Chest Supported DUmbbell Rows
55lbs x 3 x 15
did an isometric on the last rep of each set, squeezing my back as hard as i could for as long as i could hold it
standing dumbbell overhead press
30lb x 2 x 15
30lb x 13