11-13-2015 Bench

Major backslide this week but I think I know why and I think it’s okay.  My schedule was thrown off this week such that my press day happened on Wednesday rather than the usual Tuesday.  So Wednesday was heavy shoulders and then Friday was heavy chest – I don’t think my shoulders were fully recovered…

11-19-2015 Deadlift

Punishing morning.  I need to start pushing the prowler around more.  My cardio is for shit.  Towards the last few rounds of squats I was getting light headed and dizzy. I had one (1) joker set in me before my back rounded over and I had to call it a day. Cycle 2, Week 1…

11-18-2015 Press

Elbow still making heavy loads a pain in the ass.  I think I see a plateau on the horizon. Cycle 2, Week 2 (3×3) Warm Up Barx5 95×3 Work Sets 125×3 140×3 160×4 Projected 1RM from +3 set: 175 (Down from 180) FSL Down Sets 4x8x125 Assistance Work Curls Skull Crushers Triceps Extensions  

11-15-2015 Squat

315 pounds for 10 reps!!!  Massive jump. Cycle 2, Week 2 (3×3) Warm Up Bar x 5 155 x 5 185 x 3 215 x 1 Work Sets (Low Bar) 245 x 5 280 x 5 315 x 10 Projected Max based on 3+ set: 420 lbs (Up from 366) FSL 2 x 8 x…

11-13-2015 Bench

Definitely improving on this lift.  Happy face. Cycle 2, Week 1 Warm Up 10 fast (plyometric) push-ups Barx5 110×5 140×3 Work Sets 170×5 195×5 220×9 Projected Max based on 5+ set: 283 lbs (Up from 264) FSL Down Sets 5x8x170 Assistance Work Lateral Raises Rear Delt Raises Farmer Carries