Squat – worked to 290 x 8 PR Assistance: DC Style Squat – 205 x 20 (widowmaker) Calves – RP – 20-25 total Cable Leg Curl – 15-20 total
Deadlifts
Deadlift: 270 x 3 / 310 x 3 / 345 x 5 Assistance: DB Rows (RP): 105 x 9/5/8 = 23 total DB Row: 50lbs – 2 x 15 Rope Row: 2 x 15-20 Calves – 2 x 15-20 Lunges – 2 x 12-15 Band Leg Curl – 2 x 15-20 Good workout, this is [...]
Training (last 2)
Can’t remember what all I did for legs Monday Squat: worked to 275 x 5 Assistance: squat/GHR/Calves Wednesday: Bench: worked to 235 x 3 – felt very heavy and hard My bench is really creeping down, which is weird, but my deadlift is moving up, which is good, and my squat remains the same [...]
Deadlifts, PR
Deadlift: worked to 325 x 8 Assistance: Good Mornings – 3 x 8-12 Chins (wide) /SS/ Nuetral Pulldowns – 3 x 8-12 Cable Pullovers – 3 x 15-20 T-Bar Row – Pyramid Up and strip setted down Rope Rows – 2 x 20-25 Rear Delts/Guns – circut of 12-15 for 3 sets This was some [...]
Congradulations to me and thank you government
Well I won my unemployment battle! and due to the econonimc stimulus I receive more. I’m a happy man now.
Bench
Bench – 220 x 8 DB Bench – (65′s) – 3 x 8-10 Uprights – 5 x 10 Pushdowns – 5 x 10
Squats
Squat: 5/3/1: worked to 260 x 5 (hips were VERY tight and had no mobility so I just did the regualar set/reps) Assistance: Boring But Big Squat – 5 x 10 GHR – 6 x 10 Calves – 6 x 15-20 Abs/Neckwork
Deadlift
Deadlift: 5/3/1 280 x 5 – felt heavy as fuck 320 x 3 – felt heavier 355 x 5 – went smooth! PR Assistance: Dumbell Kroc Row – 125 x 12 PR Some chins I was very happy with deadlifts for once and actually got some reps that i’m looking for. Had some great dumbell [...]
Bench..
Bench: 5/3/1 190 x 5 215 x 3 240 x 5 Assistance: Dips – worked to 70 x 20 PR Laterals – 4 x 10-15 Tricep Ladder
11-8-09 Squats, a day early
Squat – 5/3/1 bar x 10 115 x 8 135 x 5 180 x 3 220 x 5 (75%) 250 x 3 (85%) 280 x 9 (95%) PR Assistance: Boring But Big Squat – 5 x 10 (135/145/155/165/175) A lame assistance PR GM’s – 2 x 15 Calves – 5 x 10 (increased weight 10lbs [...]
