Phase 1 - Day 4

From January 30th, 2013
~Band Warmup
~Bar Bench: 135x5; 185x5; 225x5; 275x3; 315x1
~3-Board Press: 315x3; 315x3; 325x3; 325x3; 335x2; 325x2
~Lat Pulldown: 160x10; 200x8x 3 sets
~Green Band Pressdown: 3x10
~TRX Arm Work: 3x10 of curls and pressouts

Nothing to memorable about this workout, was upset that I couldn't hit 335x3 and had to back off on the last set, but looking forward I'll be including more floor press/lockout work

Phase 1 - Day 3

From January 29th, 2013
~Ring Warmup
~Chain Deadlift(weights written are at the top w/ 70lbs of chains)
     205x5; 295x3; 345x3; 385x3; 435x3; 485x2x 3sets
~Reverse Hypers: 90x8; 180x8; 270x8x 2sets
~Glute Ham Raises: 3 sets of 6reps(5second negative)
~Core: 3minutes of V-Ups