4-11-11 Mesocycle 2/Block 4/Week 5/Upper&Lower #2

Deads x 3 @ 8-9 w/7% fatigue:
405 @ easy
455 @ 8
505 @ 9
505 @ 9.5
470 @ 9
470 @ 8.5

Bench x 3 @ 8-0 w/7% fatigue:
275 @ 7
295 @ 8.5
310 @ 9.25
285 @ 8
285 @ 8.5
285 @ 8.75
285 @ 9

Squat...
2 x 3 x 365
3 x 5 x 365

Incline DB BP:
5 x 8 x 80's, 95's, 95's (6.5), 80's, 80's (11.5)

Hardcore.

4-8-11 Mesocycle 2/Block 4/Week 5/Upper #1

"Speed" Bench:
3 x 3 x 225
3 x 3 x 255
3 x 3 x 275

Flat DB BP, paused and wide:
3 x 8 x 75, 90, 90

Machine Rows:
5 x 10 x 160, 200, 200, 200, 170

Shoulder Press:
4 x 8, 10, 12, 12 x 50, 50, 50, 65

Some curls.

4-7-11 Mesocycle 2/Block 4/Week 5/Lower #1

Squat x 3 @ 8-9 w/10% fatigue:
365 @ easy
405 @ 6.5
435 @ 9 (form not great)
455 @ 9.25
435 @ 9.5 (form really broke down)
410 @ 8.5
410 @ 9.25

Back was so sore from last deadlift session it was causing me to have shit form on these. Not worried though.

Speed Deads from deficit x 2:
315, 315, 405, 405, 405, 455, 455

GHR's: 3 x 8

BW Squats: 3 x 10

Decline Abs:
6 x 8 x 25

4-5-11 Mesocycle 2/Block 4/Week 4/Upper #2

Bench x 4 @ 8-9 w/10% fatigue:
275 @ 7
295 @ 9
295 @ 9.25
275 @ 9
265 @ 9

Incline DB BP x 8 @ 9:
85, 85, 85

Pullups:
5 x 8, 8, 8, 7.5, 6 x BW

Front Raises:
5 x 8 x 25, 35, 35, 35, 35

JM Press:
4 x 10 x 45, 95, 95, 95

Awesome workout, near NO pain in my arms!!!! (didn't even take a anti inflammatory)

4-4-11 Mesocycle 2/Block 4/Week 4/Lower #2

Deads x 4 @ 8-9 w/10% fatigue, no belt:
405 @ 7
455 @ 8
495 @ 9.5
445 @ 9.25 (broke down form on last rep...wasn't set)
445 @ 9.25

Felt like repping really works my lockout better. Inb4 625 deadlift.

Pause Squat x 4 @ 8-9 w/10% fatigue, no belt:
Was real sore, and afraid to strain my hammy so I used no belt to keep it light, and stress my back extra...
315 @ easy
365 @ 8, 8, 9
325 @ 8, 8.5, 9

Decline Abs:
3 x 10 x 25

4-2-11 Mesocycle 2/Block 4/Week 4/Upper #1

Speed Bench:
4 x 3 x 225
4 x 3 x 255

Flat DB BP:
3 x 8, 5.5, 8 x 85, 100, 85

Side Raise:
4 x 10 x 25, 35, 40, 40's

Machine Rows:
5 x 10 x 150, 200, 200, 200, 160

4-1-11 Mesocycle 2/Block 4/Week 4/Lower #1

I'm not sure what to label the blocks and such at this point, but this is still volume so I think it's right. Haven't been great at keeping up with this, but here goes.

Squat x 4 @ 8-9 w/5% fatigue:
365 @ easy
405 @ 7
435 @ 9
435 @ 9.5
405 @ 9.25

Deads x 2:
405, 405, 455, 455, 455, 455

GHR's:
4 x 8 x BW

Body Squats:
4 x 10 x BW (duh)

Decline Abs:
5 x 8 x 25