I'm still a powerlifter I swear

Squat

295 x 1 x 3 @9

305 x 1 x 2@9

Zercher squat

205 x 5

225 x 5 x 3 at least I kind of lost count

Pause squat

225 x 3 x 2

235 x 3

Abs and jump lunges

Bench

195 x 1 x 4 @9 to 9+

195 x I suck

Dumbbell bench

60 x 8

65 x 8 x 3

Decline bench

145 x 5 x 4

Don't know if it was the lack of decline or the burnout from dumbbell but these were really hard

Lat pulldown,

180 x 8 x 4

upright rows superset

70 x 8 x 4

Going to try upright rows because I don't feel shrugs in my traps anymore

even more abs

Midnight trainings

Squat

275 x 3 x 5 @ 9

Zercher squat

185 x 5

195 x 5

205 x 5

225 x 5

I think I'm getting back into the groove for these

Pause squat

225 x 3 x 3

plyabs

Bench

165 x 3

170 x 3 x 3

175 x 3

Floor press

165 x 5 x 2

175 x 5

175 x 4

1 in the tank, always 1 in the tank

Dumbbell bench

65 x 8 x 2

65 x 6

65 x 8

Lat pulldown,

180 x 8 x 4

barbell shrugs superset

315 x 8 x 4

Bench Assistance

2 board:
315 x 5
325 x 5 @ 8+
335 x 5 @ 9

All with a pause. Felt easy

4 board:
385 x 1 @ 7
425 x 3 @ 8
445 x 3 @ 10
455 x 1 + 1f @ 10+

455 was heavvvvvy.

Pin Press:
225 x 5, 5, 5, 5 @ 8
235 x 5, 5 @ 8

The racks were all full, so I cobbled together the deadlift blocks next to the bench to simulate pin presses. Got it right above my chest. Kind of a nice variation since the blocks here force the bar back in the same position for every rep.

Supersetted with parallel grip lat pull down.

Finished with curls and hamstring stretching

Shoulders and Back. (resting chest).Tuesday, 8/3/10

Dumbell Shoulder Press 3x5
40s x 5 x 3
-> really tough

Arnold's Shoulder Press 4x6
35s x 6 x 4
-> didn't attempt 6th rep on 4th & final set though

High Row Machine 4x5
115lbs each arm x 5
120lbs each arm x 5 x 3 --> P.R.!!

Medium Hammer-Grip Lat Pulldowns 3x6
160 x 6 x 3
-> bringing down to collar bone

Forearms: Wrist-Flips 2x20
110 x 20
130 x 20

Upper Back

4/6/10

Neutral Grip Lat Pulldown

170, 180, 190 x 5

Seated Row

180, 190, 190, 200 x 5

One Arm Dumbbell Row (Vit and Brent's advice to strengthen D-lift lockout)

95 x 5 reps x 4 sets

Weird Seated Row Machine

Curls (with emphasis on reverse curls to strengthen wrists for benching)

Abs