Monthly Archives: May 2013


Taking a de-load week.

Sorry for the lackluster posts. Nothing eventful in training nor am I doing anything cool. I’m just doing some coaching on the side and applying to some colleges. And on top of that I am killing some Diablo.

Here is a picture of Shawn and I.

Bench: 305×5
Sprints: 25×6

Squat: 365×5
RDL’s: 135x5x3
Fat Bar Pull-Downs: 3×10
DB Curls: 4×15

Bench: 225x5x2
Close-Grip: 185x5x2
Tricep Push/Pull Downs: 3×15
Sprints: 25×6

Squat: 225x5x2
Front Squat: 225x5x2
Deadlift: 315x3x3
Pull-Ups: BWx10x5

Training update

Haven’t really had anything to write about. Just been enjoying my time now that I am done with school. Looking forward to hearing back from some of the places I applied to.

In the mean time, enjoy this picture.

Squat: 435×5/420×5/405×5
RDL’s: 205x5x3
Rows: 225x3x3
Lot’s of Curls

Bench: 335×5/320×5/305×5
Press: 225×2/240×2/255
Dips: 135x3x3
Side/Front Raises: 3×12

Squat: 485×3 Felt groggy during the lift
DE Deadlifts: 315/On the Min/10 Min
Back Extensions: 25x10x3
DB Curls/Hammer Curls: 40x10x2/40x12x2

Bench: 405×2
Close-Grip: 335x3x3
Pull-Ups: 25x5x2/BWx2x10
Tricep Push/Pull Downs: 3×15


Graduating from grad school in a few days, then time to job hunt. It’s nerve racking and exciting at the same time. Trying to send resumes to some colleges in Georgia for S&C coach. There is also a potential job in Louisiana that I would really like to have. I think it would be fantastic. Gonna start looking around at private schools as a potential job source as well. I will be sporadic with my posts. You guys can understand why.

They remodeled my old dorm. I feel bad for the dude in this office. I spent many lonely nights in there. If you catch my drift.

Squat: 405x5x2/405×8
RDL’s: 185x5x3
Rows: 185x5x3
DB Curls: 40x12x4
Sprints: 6×20

Bench: 325x5x3
Press: 200×2/210×2/225×2
DB Incline Press: 90×10/110×8/120×8
Dips: 90×8/90×6/90×6

Deadlift: 510×3 Was gonna do 5, but I almost puked. Didn’t feel like cleaning puke
Dynamic Effort Squat: 225×1/On the Minute/10 minutes
Back Extensions: BWx12x3
DB Curls: 40×10/35×12/30×15

Bench: 395×2
Close-Grip: 330x5x2/330×3
Pull-Ups: BWx10x3
Tricep Push/Pulldowns: 3×12

Missed Fridays workout for Graduation/Etc

Bench: 325x5x3
Press: 185×2/195×2/205×2
Dips: 90lbs 3×6

Power-Snatch: 145x2x3
Squat: 475×5
Speed Deadlifts: 310×1/On the min/10 Min
Back Extensions: 25x10x3
GHD Sit-Ups: 3×8

Bench: 390×2
Close-Grip: 325x5x3
Pull-Ups: 3×10
Tricep Pushdowns: 90×10/100×10/110×10
Tricep Pulldowns: 70x12x3
Curls: 40x10x4