2/28/11 Bench

Bench: 135x8 185x5, 225x5, 245x1, 275x1, 295x1, 315x1
CG Floor press: 225x4, 245x4, 255x4
Lat pulldown: 160x8, 180x2x8



315 was pretty fast, small stall before lockout.

2/25/11 Deadlift

Sumo deadlifts: 135x8, 225x5, 315x2, 335x2, 365x8 (pr)

Pressed for time, can't belive I did 8 reps with 365.. Like.. Ive NEVER done even more than 1 rep of 365 even when I deadlifted 455.

2/24/11 Bench

Bench: 135x8, 185x5, 225x2, 245x1, 275x8x1, 275x2
W-Bar pushdowns: 80x8, 95x2x8 (omg whole stack pr)
Bunch of preacher curls.


the 8 sets of 1 on 275 was actually really easy.. so my last set I did two.. lolz.

2/22/11 Squat

Squat: 135x5, 225x5, 275x3, 315x2, 365x2x2 (second set second rep was a grinderrrrr)
Hamstring curls: 90x8, 100x8, 110x8


I attempted to do standing gms and it was so fail.

2/21/11 Bench

Bench: 135x8, 185x5, 225x5, 245x5, 275x3
Superset 1: DB Bench + DB Rows
100sx3x8 for both
superset 2: W-Bar Pushdowns / curls
Pushdowns: 65x8, 72x8, 80x8
Curls: 65x8, 72x2x8

Just had no energy for 275 it seemed. Next bench day im going to do as many sets of 275 as I can, just doing a single each time. Also forgot to log last DL workout, got 335x5 belted.

2/17/11 Bench

Bench: 135x10, 185x5, 225x2, 255x1, 275x1, 295x1
Paused Bench: 225x6
Dips: BWx2x20, 70x6
Cheat curls: 135x4
Strict curl: 135x1
Superset:
rope pushdowns/curls
65x3x10 for both

2/15/11 Squat

Benched yesterday, was terrible, only got 275x3 and 285x1.. was just shitty.

Squats: 135x6, 225x5, 275x3, 325x1, 375x1(with a slight pause), 405x1, 315x1

Felt shitty going into the gym but hit a very solid 405.

2/11/11 Deadlift

Deadlift: 135x8, 225x5, 285x3, 325x2, 365x1
BB Rows: 135x8, 185x3x8

in and out

2/10/11 Bench

Bench: 135x8, 185x5, 225x5, 245x1, 265x1, 275x1, 295x1 (very easy)
CG Floor press: 235x3x5
Dips: BWx3x20
Superset:
Rope pushdowns: 50x3x10
W-Bar curls: 50x3x10
pretty much just one long set.. almost no rest between sets.

2/8/11 Squat

Squat: 135x5, 225x5,(add belt) 275x5, 315x5, 345x4, 365x1 (ez)
Pause Squat: 135x3
Hack Squat machine: 2 platesx3x10
Abs: 3x10

2/7/11 Bench

Bench: 135x8, 185x6, 225x5, 245x5, 265x5
Superset 1: DB Bench + DB Rows
100sx3x7
Superset 2: W-Bar Pushdowns + Rope Hammer Curls
Pushdowns: 65x3x10
Hammer curls: 50x3x10

2/4/11 Deadlift

Deadlift: 135x6, 225x5, 275x3, 315x3, 350x3 all beltless
Pullups: Bwx3x6
Abs: 3x10 weighted

Pretty solid dls. on my 3rd  rep of 350 my upper back rounded bad, but the other two were solid.

Bench 2/3/11

Bench: 135x8, 185x5, 225x2, 245x1, 265x1, 275x1, 295x1, 305x1
CGBP: 225x2x5, 245x3
Dips: Bwx3x15
Superset:
W-Bar Extensions: 50x3x10
W-Bar Curls: 50x3x10