Thursday 9/6/12
The 100 rep front raises from Tuesday still have my shoulders sore. Oddly my traps and lateral delts have been particularly sore, while my front delts feel perfectly fine.
Oly squat
Warm up (135-275)
5x3x315
I could tell that the last time I squatted was a bit more than a week ago. Things started off slow, but got better. Today wasn’t the best squat session, but it also wasn’t the worst. I was expecting squats to not go great. I just need to keep putting in good work and creating momentum for future PRs.
Friday 9/7/12
Came in really tired.
Oly squat
Warm up (135-275)
5x3x315
The same thing as yesterday but felt much better. Form felt more dialed in and squats felt like that had more snap. Good stuff.
Saturady 9/8/12
CGBP
Warm up (135-225)
6x2x275
1x275
Band pull aparts - 300 reps
Sunday 9/9/12
Oly squat
Warm up (135-275)
3x3x315
3x2x335
Overall squats went well. The last set with 335 just felt wrong, so I cut it there. I’ll probably tone down the next squat session and stick to x2-3 w/ 305.
Saturday 9/15/12
CGBP
Warm up (135-225)
3x3x255
3x3x255 —> regular grip
Decent. I could tell that I hadn’t benched in some time. The regular grip felt really weird. I’ll be focusing more on my paused bench now.
Band pull aparts - 240 reps
Sunday 9/16/12
3 ct Pause Oly squat
Warm up (135-275)
1x315
1x335
1x355
5x2x295
The pauses suck. They make anything more than 2 reps suck exponentially.
Monday 9/17/12
2 ct Pause Bench press
Warm up (135-225)
12x1x275
Good stuff.
Band pull aparts - 150 reps
Thursday 9/20/12
Oly squat
Warm up (135-275)
3x3x315
3x1x335
Squats felt awful. Might just be an off day. It could be that I need to eat more. Or I may just need a change of pace in the form of switching to SSB squats. Being tired may have a role as well.
Thursday 9/27/12
SSB squat
Warm up (135-275)
1x315
1x335 —> ez money
1 cheater rep x 355
3x1x315
Not much work done, but it’s better than nothing. The SSB squats really lit up my mid back. I’ll be sticking to SSB squats until I get bored of them.