3/21/11 Bench

Bench: 135x8, 185x5, 225x5, 245x1, 275x1, 295x1, 315x1, 325x1
Floor press: 225x5, 245x4, 275x3
Bunch of pendlay rows with 135




Need to start hitting my floor press hard.

3/15/11 Squat

Squat: 135x6, 225x5, 275x3, 315x3, 365x2, 385x4x2, 405x1
Some hip work and ab work.



Need to work on being more comfortable under heavy weights and work on keeping my knees out.

3/14/11 Bench

Bench: 135x8, 185x5, 225x5, 245x2, 275x5x3
then some rear delt, tricep and bicep work.

Back off intensity today for a bit of volume.. I was touching a little high today for some reason, so it was harder than it should of been.

3/11/11 Deadlift

Sumo deadlift: 135x8, 225x5, 275x3, 315x3, 365x1, 405x5(PR)
then a bunch of the good-girl machine



Didn't think I would get 5 on 405 after my first rep, it was kinda hard.. but I dug deep and finished the set. Next few weeks I will focus on full stop reps.

3/10/11 bench

Bench: 135x5, 185x5, 225x5, 245x2, 275x1, 295x1, 315x3x1, 300x1, 225x11
then some shoulder pressing and bicep work after




315 is officially easy for me on bench

3/8/11 Squat

Squat: 135x5, 225x5, 275x3, 315x2, 365x1, 425x1(20 pound PR)
Rack pulls(just below knee): 315x3, 365x3, 405x3
Hamstring curls: 120x3x8



fucking sank 425.

3/7/11 Bench

Bench: 135x8, 185x5, 225x5, 245x1(paused), 275x1(paused),295x1(paused),305x1(paused, 5 lb pr), 315x1(paused, 10 pound pr)
Super set 1: Incline DB press + rows: 90sx3x8
Super set 2: Rope pushdowns + curls: 62.5x3x8


Awesome PR, was smooth and quick, only thing that bothered me was when i was db pressing my right shoulder kept wanting to pop out of socket.