Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

Deload recap

It was deload week so I'll just post highlights from each day

Monday

Cleans

135 x 5 x 2

155 x 3 x 3

Tuesday

Reverse grip bench

115 x 10 x 5

Thursday

Zercher squat

135 x 10 x 3

145 x 10 x 2

Friday

Incline bench

115 x 10 x 2

125 x 10 x 2

135 x like 5 or 6 before spotter came in

Volume feels good but makes me feel weak

Behind the neck press

55 x 10

65 x 10 x 4

Front raises

20 x 10 x 5

Close-grip lat pull down

135 x 10

150 x 10

165 x 10

165 x 8 x 2

Dumbbell row

60 x 10 x 5

Finish with reverse curls and cable abs

Unimportant deload updates

Since the 5/3/1 spreadsheet I've been using has been telling me to do things like squat 175 x 5 as my last work set, I'm just going to post the random assistance work I've been doing.

Yesterday

Cleans

135 x 5 x 5

Pistols

I used to be so much better at these. Now it's all power no balance.

Standing calves

horrible, horrible 30 minute ab routine

Today

Reverse grip bench

95 x 10 x 3

105 x 10 x 2

Dips

BW x 10 x 5

Dumbbell triceps

horrible, horrible 30 minute ab routine

6/3 Box Squats

Box Squats (16"):
185x2x8

Good Mornings:
140x5x5

Glute Thrusts
Abs

Starting my finals de-load. Everything felt pretty weak, so just taking it easy was probably the best course of action. My lower back was a little tweaked too, b/c I have been sitting down hunched over my computer far too much.

Deloading!

Since everyone is deloading I might as well throw in my hat too. I missed Friday's workout (3 hours sleep the night before. I just slept) and mondays was heavy but short. May or may not make tomorrow's because I'm flying out to a conference, and I'll miss Friday's too because of the conference. So, it's a somewhat unintentional deload but that's the way it is. I'll just start the next phase when I get back. Should be interesting.

9-24

Forgot to post. Deload week though, nothing very interesting.

power clean+push jerk 90/2+1 x 4 (70%)
snatch 72/2 x 4 (70%)
Back squat 95/5 (50%) 115/3 x 2 (60%)


Woo hoo.

ME Movie Watching

Me & the lil' lady (aka Brittany) went on a Tuesday date, which are AWESOME (there's no one out on Tuesday). We ate at Fuddrucker's (guess what we started calling it) and saw the Dark Knight. Then we had ice cream from Trader Joe's. GRUELING