Last year recap!

So here's how I did last year:

Squat - added 55 lbs to get to 560 lbs
Deadlift - added 58 lbs to get to 555 lbs
Bench - flat, but expected due to shoulders
Rolling thunder - added nearly 40 lbs
CoC - Almost there on the 3.0!

I came in light on some goals, hit others, but overall was on the upswing.  Adding over 10% to both deadlift and squat while staying relatively healthy is a win.

I lifted approximately 60% more than in 2011, clearing 8 million pounds, which is a big jump in work done and shows in my results.  This year, I'll top 2012 to stay on track!!!!

I also began to learn my craft, working on event-specific training (log, farmer's, yoke, stones, etc) which isn't 100% conducive to improving core lifts.  I'm getting steadily better across the board.

All-in-all a very good year.  My new goals are posted in my updated header.  I'm aiming at 600 on deadlift and squat as my first main indicators, but have a number of goals across various categories.

I'm already behind on updates for the year, but I did get a solid lift on Tuesday with cardio, cardio on Wednesday and rest yesterday.  I'll be lifting today and will update that later.  For now, here is a recap of Tuesday and Wednesday:

1/1/2013
Triceps work				Weight	Reps	Total
	Push-downs 50 lb band			50	40	2000
	French press 75 lb band			75	30	2250
	Kick-backs DB			40	30	1200
Back (lower)
	Rack pulls			135	15	2025
	Good mornings			135	15	2025
	Reverse hand rows			135	15	2025
Biceps
	Curls DB			35	30	1050
	Curls 50 lb band to face			50	40	2000
	Hammer curls DB			45	40	1800
Back (upper)
	Upright rows			55	40	2200
	Standing rows 75 lb band			75	50	3750
	Back fly DB			25	30	750
Abs
	Side crunch, bent leg crunch			60	75	4500
	Band crunch front & side			75	100	7500
Legs
	Calf raises to burnout			135	40	5400
	Kick-backs 50 lb band (hams)			50	50	2500
	Hip thrusts to burnout			200	40	8000
	Quad extensions 50 lb band			50	50	2500
Shoulders
	Standing strict press overhead			115	12	1380
	Superset combo DB			20	70	1400
	Cord work (various sets)			25	80	2000
			10	min cardio
1/2/2013			60	min cardio

I'm going to track cardio in terms of time, rather than distance, this year...just because.  I'll stick with the raw weight metric as that is a good indicator of total work done (for me personally).

With that, thanks for reading, and until next time!