Day 1 (Wednesday, 6/1/11)
Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
2x5x435 (76%)
2 board Shirt Bench (F6)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x265 (touch)
1x285 (touch)
*add 2 board
2x285
2x305
2x320 (97%)
Bulgarian Split Squat
8xBW
6x25's
6x45's
2x5x65's
NG Pullups
5x3
Ab Wheel
3x8
Band Standing Row
3x10xlight
Comments: Couldn't be more pleased with this session. Deadlifts were solid, form is very close to being dialed in, and I lost very little strength over the last couple of months. Also, the low back felt the best it has after pulling since the injury (and this is the heaviest I've gone since the injury). YES! Bench went well also, controlled the bar up to lockout much better than the previous two weeks. Two weeks ago I didn't think I could be in this good of a position.
Day 2 (Friday, 6/3/11)
Incline Pause Bench
5x115
5x135
5x155
5x165
5x175
Step-ups
8xBW
8x25's
2x6x45's
CG Reverse Band Bench (light, #20)
5x225
5x245
5x265
5x275
Pendlay Rows
5x135
5x155
2x5x170
Reverse Hypers
5x10
Bogart Pulldowns
10x100
10x120
2x10x130
Band Face Pulls
4x10xlight
Lower Abs on Swiss Ball
5x12
Comments: Managed 10 pound PR's on both bench exercises today which was good, had to fight pretty hard on both for the last rep. Switching to triples on each for a 3 week cycle starting next week. Back is feeling good and I can't wait to squat on Sunday.
Day 3 (Sunday, 6/5/11)
Squat
3x8xbar
2x5x95
5x135
5x185
5x225
3x275
3x325
2x5x375 (76%)
Squat Walkouts (10 sec. hold)
1x405
1x435
1x465
CG Pause Bench
3x135
3x165
3x195
3x215
3x230
3x240
3x250
3x235
NG Pullups
4x3x+25
Seated Cable Rows
8x120
8x140
2x8x160
Pallof Press
4x6x+50
Band Hammer Curls
3x12xlight
Comments: Low back felt a bit stiff going in, maybe I didn't stretch enough the day before. At any rate, I had some discomfort after the first set at 375, but it was manageable. Decided to do my 2nd set, then skip box squats this week. I was hoping for a triple at 235 on CG bench, which would have been a PR, I was quite happy to do 15 pounds better than that. I figured that was pretty good considering I had a couple of pretty hard weeks in a row on bench, particularly working the triceps. Now I'll have to get my back ready for next week where I'll have over 80% on the bar again, finally!
Deadlift 060111
http://www.youtube.com/watch?v=2fgSa-TJ9o0
Squat 060511
http://www.youtube.com/watch?v=l9utudvxtrM
