Sun morning. Deads warm up, 370x3, 275x8x3, 30 sec. between sets. 315x5x2 3.5 inch deficit
This is week 2 of a deadlift program I got from Elitefts. One of many, from donating to make a wish.
It also icludes shrugs, chins, and GHR, but I already hit these other days.
Squats, 135x8, 225x6, 275x5, 315x5, 365x2, 395x1, Just because I think I should be squatting more than once a week.
I’m now of the opinion that squatting should be done at least twice a week.
ME Upper Body, Flat Bench w/85lbs chains, 135x8, 185x6, 225x6, 245x5, 265x3, 275x2, 285x1, 305x0
Floor presses, 225x6, 275x4, 285x3x2, all w/2second pause
Skull crushers 90x10, 110x10, 130x8, 140x6
Hammer curls
ME lower body, Squats to a parallel box. 225x7, 275x5, 315x5, 365x3, 405x3, 425x2, 445x1
DL 225x5, 315x5, 365x3, 390x3, 325x6x3 90secs. between sets, 345x4x2 3" deficit
GHR 3 sets
Squats and DL’s in the same day- Makes me tired just reading it.
Me too!
Great Job, you are working the hell out of that squat!
Colin, Thanks, it needs the work. The dead and squat are where any better totals are going to come from.
Sun morn. Speed bench 225x3x8, moved grip in and did cgbp, 225x3, 245x3, 265x3, 275x3, 295x2, 225x10
Bent over rows, 185x12, 225x10, 245x8, 265x6
pull ups with neutral grip 5x8
seated rows wide grip, 3x10
machine preacher curls, 4x8
Tried to bench Tuesday night after benching Sunday. Didn’t go to well.
135x8, 225x6, 245x5, 275x3, 315x2, 335x1(heavy) 315x2(2nd rep really heavy)
incline bench press, 90x10x3
kroc rows 120x12x3
db lying tri ext 40x10, 50x8x2
tri pressdowns with a heavy band 10x3
right shoulder has been aching for a few weeks. Once I warm up it does ok, but aches the next day.
Thurs. squats. 135x10, 185x10, 225x8, 275x5, 315x5, 345x3, 365x2, 405x1, 405x1
ssb good mornings, 185x5x3
GHR 4x8
All done!
good work in here (as always)…be careful with shoulders :(…my is hurting after the meet, but I tried a new grip (as in breaking the bar) rotates my repaired bicep anchor a bit too much…
are you going to try to squeeze another meet in soon?
Where does it happen? Your training, and how you train, are dictated by not what hurts, but by what hurts the least, and can be trained. Does this make me a powerlifter, or just old?
lil power, I want to do one more meet. Had thought hard about Nationals, but not sure if I can. The raw pro/am in August is on my radar too. I will know more in a week or so.
Sat. Decided to give my shoulder a break. Flat bench aggravates it, overhead pressing dosen’t.
Seated OHP, 135x10, 155x6, 165x5, 185x3, 185x3
lateral raises, 30x10x3
seated DB presses 70x10, 80x7x2, Felt like I had more, so decided on more presses.
Weighted dips, 85lbs, 4x8, one set to failure bw.
reverse flys, pec dec, 140x10, 150x8 160x8x2
OH tricep presses, 90x10, 110x10, tendon in my left elbow hates these, so I quit.
tricep pressdowns, using the rope 4 sets
straight bar curls 70x10, 80x10, 90x10, 100x10
you should try for Nats if you can, should be a good TNation turn out. I’ll be there but not lifting, but can do a mean kneewrap if you want 
I agree on the train by what hurts the least, or I’m trying that now with my shoulder…squatting is starting to get to me, too much weight on the bar hurts the shoulder again, but lower half can press it without issue…may have to break down and get a SSB soon and relieve some pressure and let the shoulder rest again.
Upper ME, 135x8, 225x5, 275x3, 295x3x8, flat bench
bw chins, 8x5
DB rows, 120x12x3
Trying to give the shoulder a break, while not giving up any ground.
Crazy week. I was planning on squats last night, walked in the house and my daughter was on skype, from Bahrain. The Abraham Lincoln was in port, and it was her first time on land in a month and a half. Talked to her for over an hour, no gym last night, I think she misses me. Four years ago she couldn’t wait to leave home…HA!
Squats tonight. Low box, 225x5, 275x5, 315x4, 365x3, 395x1, 395x2, 395x1
Something new, dead stop squats. Started light and a little above parallel, moved bar down to below parallel and bumped weight up. 275x5x3
3 sets of GHR
Benchin on Sat. 135x8, 225x6, 275x3, 315x3, 315x2, 315x1, 225x12
incline db press, 90x8x3
weighted chins +20 3x8
It’s hard for me to train heavy 2 days in a row, this dosent look like much , but was heavy.
Pulled Monday, warm up, 315x5, 365x3, 405x3,
dropped back to 325, 325x6x3,
pulled from 3" deficit, 345x4x2
Bench Wendsday, 135x8x2, 185x5, 225x5, 275x3, 315x2, 345x1
flooer press 275x3x3
Tricep press downs
weighted dips, 40lbs chains, 4 sets of 12
with the shoulder and elbow issues last few weeks, was happy with the bench.
Really nice work, I have been experiencing elbow, shoulder and bicep issues myself…gonna really take it easy after next week, Pause squats are great, I have been using them pretty regularly and really believe they help with power outta the hole.
Friday squats. 185x8, 225x6, 275x5, 315x5, 365x2, 405x1, 425x1, 440x1
Dead stop squats, 225x5, 275x5, 315x3x2
GHR, on third set hams cramped up nicely.
hyper ext
Sunday morning acessory stuff. Close grip bench, 135x8, 185x6, 225x6, 245x5, 275x3, 295x2, 225x10
JM presses, tried these to see how the elbow liked them. 4 sets not heavy, elbow pretty quiet about it.
DB seated press, 70x10, 75x10, 80x8x2
lateral raises, 25x10, 30x10x2
reverse flys on a pec dec, 140x10, 160x8x3
BB bent over rows, 185x10, 225x10x2
DB rows 120x10x2
Chins, bwx10, 25x8x2
preacher curls 10x3
The last couple weeks stuff has been heavy. This week everything got a little lighter. Shoulder is better, and elbow not as bad. Feeling like things are moving again.