Training Log 9/12/09-9/18/09

I have not posted in awhile, but I have been keeping my log:

9/13/09

A1) Trap Bar Deadlift
225: 5
255: 3
285: 22 (250x27 last month)

B1) Rack Pull - setting "4", standing on 2" of mats (to make the pin lower without lowering the rack setting

165: 1x10
205: 1x10
235: 2x8

C1) Step-Ups
25x2: 4x9

C2) Hanging Leg Raise
BW: 4x17

9/15/09

A1) Standing BB Military Press
125:5
150:3
165: 10 (155x10 last month)

B1) DB Bent-over Row
90s: 4x10

B2) DB Neutral Grip Standing Press
45x2: 4x11

C1) Face Pulls
50: 3x16

C2) Cable Tricep Pushdown
87.5: 3x10

C3) BB Curl
65: 3x12

D1) Cable External Rotation, arm flexed 80 degrees
10: 3x8

9/16/09

A1) Front Squat

145: 5
165: 5
185: 14 (165x18 last month)

B1) Bulgarian Squat
30x2: 3x10

C1) Standing Ab Pulldown w/ rope
57.5: 4x10

9/18/09

A1) BB Incline Bench Press
215: 5
240: 3
270: 7 (260x7 last month) - I only meant to do 265 here, miscalculated.. but a good set nontheless

B1) Close-grip BB Bench Press
195: 10
205: 10
210: 2x10, 1x8

B2) Twitch (near top and midway) Pull-Ups
BW: 5 reps each x 5 sets

B3) Pull-Ups, full ROM
BW: 5x5

C1) Twitch Preacher Curls
35: 2x5
40s: 2x4

C2) DB Preacher Curl
35s: 2x8
40s: 2x6

D1) Scapular Retractions
50: 4x25

D2) External Rotation, arm flexed to 80 degrees
10: 4x10


Not too much to say. Pretty solid training week all around, hit PRs on pretty much everything.