7/6/12
DE squat and deads

warm up, gpp
bar x10
135x8
135+80lbs chains x 5
185+80lbs chains x3
185+160lbs chains x1
205+180lbs chains 10x3 with 1 minute rest between sets

band pulls
135x5
135+grey band (average) x3
185+ grey band x3 the weight felt good here so i decided to start my working sets

6x3 @185+ grey bands with one minute rest between sets. I like using the bands not only for the explosiveness off the floor but it also feels like the bar is always trying to slip out of my hands which is helping me squeeze the bar tight.

snatch grip deads
5x6@225...these were a light weight but i will be working these into one of my pull days as high rep.

good mornings
3x12@95


7/7/12
DE bench

warm up, gpp

bar x 10
135x10
135+40lbs chains x 5
135+80lbs chains x3
155+100lbs chains 10x3

DB press 3x10@100

T-bar row 5x6@115

OH Press 3x10@165

pull-ups 3x5@bw

Triceps rope pull down 3x12@60

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