“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Friday, August 30, 2013

531.c1w3.bench

main:
  • bench 20kgx5, 50kgx5, 60kgx5, 70kgx3, 80kgx5, 90kgx3, 100kgx7 (123.31kg)
  • bench 105kgx1, 110kgx1, 115kgx1
  • bench + benchdaddy 120kgx1, 125kgx1, 130kgx1
  • bench 80kgx5x5
  • db row 35kgx5x5
conditioning(?):
  • row 200m 31.5s

Thursday, August 29, 2013

531.c1w3.squat

main:

  • squat 20kgx5, 60kgx5, 75kgx5, 92.5kgx5, 107.5kgx3, 125kgx5, 140kgx3, 157.5kgx7 (194.21kg)
  • squat 165kgx1, 172.5kgx1, 180kgx1
  • squat 125kgx5x5
  • hanging leg raises 15kgx5x5

Tuesday, August 27, 2013

531.c1w2.press


main:
  • press 20kgx5, 30kgx5, 37.5kgx5, 45kgx3, 52.5kgx3, 60kgx3, 65kgx7 (80.15kg)
  • press 67.5kgx3, 70kgx1
  • press 52.5kgx8x5
  • weighted pull-ups 22.5kgx8x5

Sunday, August 25, 2013

531.c1w2.deadlift

main:

  • deadlift 60kgx5, 85kgx5, 105kgx3, 127.5kgx3, 147.5kgx3, 167.5kgx3, 190kgx8 (240.62kg)
  • deadlift 200kgx3
  • deadlift 147.5kgx10x3
  • weighted sit ups 10kgx10x5

Friday, August 23, 2013

531.c1w2.bench

main:

  • bench 50kgx5, 60kgx5, 70kgx2, 72.5kgx3, 85kgx3, 95kgx8 (120.31kg)
  • bench 100kgx3, 105kgx3
  • bench + bench daddy 110kgx3, 115kgx3
  • bench 72.5kgx10x5
  • db row 30kgx10x5

Thursday, August 22, 2013

531.c1w2.squat

main:

  • squat 20kgx5, 75kgx5, 92.5kgx5, 107.5kgx3, 115kgx3, 132.5kgx3, 147.5kgx9 (191.71kg)
  • squat 155kgx3, 162.5kgx3
  • squat 115kgx10x5
  • hanging leg raises 10kgx10x5

Tuesday, August 20, 2013

531.c1w1.press

main:

  • press 20kgx5x2, 30kgx5, 37.5kgx5, 45kgx3, 47.5kgx5, 55kgx5, 62.5kgx7 (77kg)
  • press 65kgx5
  • press 47.5kgx10x2, 40kgx10, 32.5kgx10x2
  • weighted pull-ups 15kgx10x5