ME DL
2x3 320
2x3 335
1x3 365
1x1 385
DE SQ
8x2 200 w/80# chain
Camber bar GM
4x6
DB Curl
1x20
ME bench at the church of 22nd St Barbell
Bench
5x4 235
Floor Press
4x6
Camber Bar CGBP
4x6
DB Rows
4x10
1.5 miles in humid 90 degrees. Smart? Nope, but the 1/2 watermelon afterward made it somewhat worthwhile.
Achilles on each leg sore after last night’s run. Guess I shouldn’t have gone up on my toes like I did. It sucks being reminded that you’re not 20 anymore.
Training room was @ 90 degrees tonite. The 20" oscilating fan wasn’t much help.
Gonna flip flop Sat & Tues so we can squat on Saturday and DL on Tuesday.
Squats
1x5 235
1x5 285
1x5 305
1x2 325
1x2 345
1x2 365
DL Speed pulls
8x2 250
Bb Row
3x10
BB Curls
3x8
Jimmy Johns and 1/2 watermelon, yum.
Bench
1x5 185
1x3 225
1x3 245
1x2 255
1x1 275
BB Row
5x3
Tate Press
5x4
Skullcrusher
4x6
Squat
SSB
5x5
DL Speed
8x3 +80# chain
Camber Bar GM
4x6
Squat
SSB
5x5
DL Speed
8x3 +80# chain
Camber Bar GM
4x6
DL
Deficit on 100# plate
1x5 135
1x5 185
1x3 225
1x1 275
1x1 315
1x1 335
1x1 365
DE Squat
8x2
Bench w/ El Gordo (90# fat bar)
1x5 185
1x3 235
1x3 245
1x3 255
1x3 265
DB Floor press
5x4
Seated Tricep plate loaded contraption
4x6
Camber Bar Squats (80% of 80%) Will move toward true 80% of 1RM next time.
6x3 265
Speed DL
8x2 +40# chain
Camber Bar GM
4x6
Cleaned lifting room. Vacuum, mop and pick shit up. There was about 8-10 of us.
Speed bench
8x2 +40# chain
OH Press
5x5
BB Row
5x5
Skullcrusher
3x12
Watermelon
1x1
DL
Rack Pulls
225x8
275x5
315x3
345x1
365x1
390x1
415x1
425x1
435x1
445x1
455x0
Wanted a little volume in this so took smaller jumps. Nasty but fun.
SSB Squats
8x2 225 total weight
RDL
3x10
Bench today instead of tomorrow.
Fat Bar 2 Board bench
255x2
275x2
290x2
305x2
315x1
DB OHP
4x10
Skull Crushers
3x12
Band Pull Aparts
3x12
Band Pressdown
3x12
SSB Squat in power rack
1x5 225
1x5 275
1x2 300
1x2 315
1x2 340
1x2 365
Speed DL
8x2 185 + 80# chain
SSB GM
4x6
DL
worked up to 365 and stopped. things felt heavier than they should have
SSB squats
8x2 185 + 80# chain
BB curl
1x20
Lots of stress in life. Heard in confidence that company I work for is closing its doors. Our Pres/CEO has literally run it into the ground. Still trying to dig out of the financial mess that they caused me in 2007. I’m pretty sure I won’t make the same mistake with them again.
Bench
1x3 225
1x3 235
1x3 245
1x3 250
1x3 255
1x2.5 260
Floor Press
1x4 185
1x4 205
1x4 225
1x4 235
1x4 245
BB Row
5x3 225
Tri Cable Pushdown
1x20
A bomb was dropped today. I knew things weren’t good in the office. I was laid-off today. Felt the need to squat. Squats have been known to cure all that ails.
Camber Bar squats
1x3 245
1x3 270
1x3 295
1x3 335
1x3 360 (felt really close to Jesus on this set. He resembled Jerry Garcia.)
Sumo deads (normally DL conventional)
8x2 225 + 40# chain
Some of the 22nd St Barbell gang are lifting in a NASA meet tomorrow. A handful of us are going to handle/wrap knees, etc.
Tuesday
DL
Today
Bench
Still searching for job. Training toward November UPA meet in Dubuque, IA. 16 weeks out.
Starting Sheiko. Set maxes lower to accomodate building volume in this stage. Will readjust maxes to normal on next cycle.
Squat
5x5 285
Bench
3x3 235
5x5 195
Camber Bar GM
5x5
DL
2x3 285
5x3 325
Incline Bench
5x8
Tricep Pushdown
3x10
DL to Knees
5x4 285