You can see what ive been upto in this thread on Tnation!

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo/justin_negretes_pl_log

Most of my training is being posted at Charles Staleys facebook page

http://www.facebook.com/pages/Staley-Performance-Institute/160569997311669?sk=app_142874499080353

1) Back squat
20lbs increment triples up to
245×3
*belt on
265 x 3
285×4
305×1 *good rep

2) Front Squat
185×5
195×5
210×5
225×5

3) Dumbbell Side Bends
4 sets of 12 each side w/ 110lbs DB

4) 2hand KB swing
45lbs x 65 total reps, mostly sets of 20

1) Bench Press

worked up to

195 x 4 sets of 5

205 x 5

2) One arm rows

111×14, 120×10, 130×8, 120×12, 110×15

3) Low Incline Fat Grip Press

95×25

125×15

135×12

155×8

185×3

135×10

4) chins

5 sets of 10

1) back squat
worked up to
230 5×5

2) pin good morning
225×5 sets of 10

3) blast strap push ups
X25,x16,x12,x8,x5,x5 minimal rest between

1) Military Press

95x5x5

2) Wide Grip Pulldown

90×15

110×12

140×6

110×11

90×16

3) Top End Seated Press

185×12, x15

205×10

185×15, x20

4) Pin Tricep Extensions

75×12

85×10

95×8

85×11

75×12

1) Back Squat

135x2x5

185x2x3

225×5

255×3

280×5 *belt and wraps

280×1

290×1

300 x1, x1

255×5

2) Weighted Chin ups

+70 x 7 sets of 3, 2 sets of 2, and 2 singles