Week 1 / Day 2

12/22/08
Box Squat: Heavy set of 5
- 280 x 5
Glute Ham Raises: 30 reps as many sets as needed
- 30 reps, didn't count the sets
Front Squats: 3 sets of 10
- 200 x 10, 10, 10
45 degree back raises: 3 sets of 15
- +5 x 15, 15
- +10 x 15
Incline Situps: 3 sets of 12
- +10 x 12, 12, 12

Week 1/ Day 1

12/21/08

Dynamic Bench Press: 8 sets of 3 @ 60%
- 180 x 3, 3, 3, 3, 3, 3, 3, 3
(alternate close, medium, and wide grip)
Floor Press: 3 sets of 3
- 250 x 3
- 265 x 3
- 270 x 3
DB Bench Press: 3 sets of 10
- 75 x 10
- 80 x 10
- 80 x 10
DB Bent Over Row: 3 sets of 10
- 80 x 10
- 80 x 10
- 80 x 10
Tricep Pushdowns: 4 sets of 12
- 72.5

12/3/08

Front Squat: (225x3, 235x2, 255x1) x 3 sets
Ring Dips: 85# x 3 sets of 1

Questions of Strength by Charles Poliquin

12/1/08
L-sit: 10, 10, 10, 10, 10, 9.5 seconds (1 minute rest between sets)
Back Squat: 83% 5 sets of 3
- 305 x 3, 3, 3, 3, 3
Ring Pull Ups - 1 set max reps
- 13
Box Deadlift (4" box) - Heavy Triple
- 325 + 40 pounds of chain x 3
Push Press - 80% 3 sets of 5
- 175 x 5, 5, 5

I tried to do way too much in this workout. It took about 2 hours to finish. I'm going to have to pear it down a little. It feels good to be back though.