3-25-11 Mesocycle 2/Block 4/Week 3/Upper #2

Closeish Grip Bench x 5 @ 9-10 w/5% fatigue:
255 @ 8
265 @ 9
275 @ 10.5 (failed last rep, almost died)
250 @ 9.5

Paused Flat DB BP:
3 x 8 x 75's, 90's, 100's (6)

Side Raises: 4 x 12

1-Arm Rows: 4 x 10 x 85, 100, 100, 100

Felt like shit the whole time.

3-24-11 Mesocycle 2/Block 4/Week 3/Lower #2

Squat x 5 @ 9-10 w/5% Fatigue:
315 @ easy (no belt)
365 @ 7 (no belt)
405 @ 9 (no belt)
435 @ 10
435 @ 10
405 @ 10
390 @ 9.5

dyin with those 5-rep squats.

Speed Deads from a one-plate deficit x 2:
315, 405, 405, 405, 455, 455

GHR's: 3 x 8

Bodyweight Squats: 3 x 10

Decline Abs:
4 x 8 x 12

3-22-11 Mesocycle 2/Block 4/Week 3/Upper #1

Maxed Bench. Failed 350 two times (vid below). After I did some pullups, JM Press, side raises. Was pretty down about it. Will really nail my form and tri's the next few weeks.

3-21-11 Mesocycle 2/Block 4/Week 3/Lower #1

This was my "x 1 @ 9-10" day...decided to just make it a full on max-out to get a good idea of where I'm at and what my limits are for now. Did not do any drop sets, but finished off with some lunges, GHR's, and decline abs to the sides.

Hit PR's of 520 squat and 600 deadlift

3-17-11 Mesocycle 2/Block 4/Week 2/Lower #1

Pause Squat x 2 @ 9-10 w/5% fatigue:
315 @ easy
365 @ 6
405 @ 8.5
435 @ 9 (added belt)
455 @ 10
455 @ 10
420 @ 10

Speed Deads x 2:
worked up to 5 x 2 x 405

GM's:
4 x 6 x 225, 275, 275, 275

Decline Abs:
5 x 8 x 35

3-15-11 Mesocycle 2/Block 4/Week 2/Upper #1

Bench x 2 @ 9-10 w/5% fatigue:
275 @ easy
295 @ 9
315 @ 10
325 @ 10
330 @ 10
315 @ 10



Paused Flat DB BP:
4 x 6 x 85's, 100's, 110's, 110's (4.5)

Pullups: 5 x 6 x BW

Side Raises:
4 x 8 x 30's, 35's, 40's, 40's

Some light triceps and some fly's.

Bench was ok, but I took my anti inflammatory too late so was in quite a bit of pain. There are a few tweeks I need to do on my form though. I need to get my forearms perpendicular to the ground so I might flare my elbows just a touch. I will start using wrist wraps to fix my wrists bending back. Other than that I just gotta keep working on my arch, tightness, and consistently using my legs without coming off the bench at all.

3-14-11 Mesocycle 2/Block 4/Week 2/Lower #1

Squat x 2 @ 9-10 w/6% fatigue:
385 @ 7
455 @ 9
480 @ 10
495 @ 10
465 @ 10

The 480 and 495 weren't to the depth I'd like, but there is a vid of the 495 below. I think they are ok but just hard to tell.

Deadlifts x 2 @ 9-10 w/9% fatigue:
455 @ 7
495 @ 9
535 @ 10
565 @ 10
515 @ 10

Box Squats:
3 x 6 x 225, 275, 275

GHR's:
3 x 6 x BW

Standing Machine Abs:
6 x 8 x 107.5