Starting to get forgetful

Thursday

Deadlift

391 x 1 x 2

404 x f

Good news: 390 feels like toy weight

Bad news: 400 does not

Locked my left knee out way too early

Squats Off Pins

335 x 3

385 x 5

385 x 1+f

Gassed

Shrugs

315 x 10 x 2

405 x 10 x 2

Bent Over Rows

Abs, pull ups superset

Friday

Pause bench (3 sec)

145 x 3

155 x 3

165 x 3 x 2

Seated pin press

105 x 5

115 x 3

115 x 5

Dips, chin ups superset

BW x 15 x 3

BW x 12 x 3

Guess which is which

Bench Assistance. Friday, 10/8/10

Extra Long Pause Bench 5x3
135
135
135
135
135

Shoulder Pin Press
75x5 @ 8
85x4 @ 10
75x6 @ 10

Tricep Pushdowns
60x20
60x20
60x25

Weighted Pullups 3x5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

Hammer Curls
25s x 15
25s x 10
25s x 10 + fail

Medicine Ball Throws (Core)
3 sets till failure

PNF Stretching

**** WEIGH-IN: BODY WEIGHT @ 136 LBS ****

Bench Assistance. Friday, 9/24/10

Extra Long Pause Bench
-> 3 second pauses
120x3
120x3
125x4
135x3 --> P.R.??!! (if not, then tied PR)

Shoulder Pin Presses
75x6
85x4
75x6

Tricep Pushdowns (with rope) 3x10
60
70
70

Weighted Ultra-Wide Grip Pullups
BW + 25 lbs x 7 reps
BW + 25 lbs x 6 reps
BW + 25 lbs x 6 reps

Reverse Curls 3x8
50
50
50

Forearms
3 sets of 8-12 reps
-> + a good 15 second hold on the last rep of 3rd set