3’s week Day 2
Deads
5x135
5x195
3x235
3x265
4x300* back got angry on fourth rep and shut it down.
12" Box Squats
7x135
6x175
5x190
5x205
2x215
3x185
8x135
Kind of a disappointing day.
3’s week Day 3
Bench
5x135
3x170
3x195
5x220
3x195
3x170
Speed Bench
3x8x145
T-bar Rows
12x45
12x90
12x135
12x180
7x205
Neutral Grip DB Bench
8x60
8x70
7x80
HS Decline Press
8x 45/side
8x 90/side
8x 135/side
HS High Row
8x 45/side
8x 90/side
8x 100/side
3’s week Day 4
Squats
8x135
5x185
3x225
3x255
4x285
1x315
3x255
3x225
12" box Squats
8x135
7x175
6x190
4x205
The 315 felt pretty good so I’ll try a 325 simgle soon and see how the back likes it.
Sat. Mountain Dog Arms Week 2
Hammer Curls- 45 seconds between sets
10x35
10x40
10x45
V-bar push downs- 45 seconds between sets
12x57.5
12x65
12x72.5
EZ Preacher Curls
12x60
12x80
7x80
Dip Machine
12x180
12x250
12x290
Standing BB Curls- 3 second negative
8x70
6x80
Incline EZ Extentions
3x15x50
Good work Joe, looks like the back is coming along nicely.
[quote]jjackkrash wrote:
Good work Joe, looks like the back is coming along nicely.[/quote]
Thanks, I’m getting there. I’m going to do another squat single this week at 315 and if it still feels good I’m going to Bump up to 325 and see how that feels.
1’s Week Day 1
2 board
5x180
3x205
3x230
1x245
3x205
5x180
Seated Shoulder Press
5x95
5x115
2x125* Shoulder started to get botchy and shut it down.
HS Iso-lat Row
12x 90/side
12x 135/side
12x 180/side
8x 135/side
HS Low Row
8x 45/side
8x 90/side
8x 125/side
HS Iso-Lat Shoulder Press
8x 45/side
8x 70/side
4x 90/side
V-bar pulldowns
10x145
10x165
10x185
I was strangely tired after this.
1’s Week Day 2
5x135
5x185
5x225
5x250
3x285
3x315
5x225
12" Squats
8x145
7x180
6x200
4x215
2x225
5x185
10x135
Could have pulled more on the money set but back gave me an ache on the third rep and I stopped while things were still gold.
Thursday 1’s week Day 3
Bench
10x135
5x180
3x205
3x230
1x245
3x205
5x180
Speed Bench
3x8x145
T-bar Rows
12x45
12x90
12x135
12x180
8x205
12x135
Neutral Grip DB Press
8x70, 8x80, 4x90
HS Decline Press
8x 55/side
8x 100/side
8x 145/side
7x 160/side
8x 135/side
HS High Row
8x 45/side
8x 90/side
5x 115/side
I was freaking wiped out after this.
1’s Week Day 4
Squats
10x135
7x185
5x225
5x240
3x270
3x330
2x315
3x270
5x240
Zercher Squats
8x135
8x165
8x185
Bleh, tired.
zerchers suck. or more accurately, I suck, and therefore I don’t do zerchers. or something
Saturday: Mountain Dog Arms
Hammer Curls
10x35
10x40
10x45
V-Bar Pushdowns
12x62.6
12x70
12x77.5
Seated Preacher Curls
12x70
12x80
7x90
Dip Machine
12x200
12x270
12x320
BB Standing Curls
8x70
6x80
Skullcrushers
2x15x50
1x15x60
5’s Week Day 1
Two Board Press
5x160
5x185
8x210
2x245
5x185
5x160
Seated Shoulder Press
5x95
5x115
4x125
HS Iso-Lat Row
12x 100/side
12x 145/side
12x 190/side
HS Low Row
8x 45/side
8x 90/side
6x 135/side
HS Shoulder Press
8x 45/side
8x 70/side
5x 90/side
V-bar Pulldowns
10x150
10x170
10x190
5’s week Day 2
Deads
5x135
5x185
5x225
5x260
6x295
2x315
1x335
12" Box Squats
8x145
8x185
6x205
3x225
2x245
12x135
5’s Week Day 3
Bench
5x135
5x160
5x185
7x210
1x235
1x250
5x185
5x160
T-bar Rows
12x45
12x90
12x135
12x180
10x205
Neutral Grip DB Presses
8x70
8x80
7x90
HS Decline Press
8x 45/side
8x 90/side
8x 145/side
7x 160/side
HS High Row
8x 45/side
8x 90/side
5x 115/side
Good work in here, Joe, it looks like things are coming along nicely.
good work Joe, really like that you are shutting down while still feeling good or gold 
[quote]lil power wrote:
good work Joe, really like that you are shutting down while still feeling good or gold
[/quote]
Thanks, I’m trying to be smart because I feel myself getting better and having a relapse would drive me crazy.
5’s Week Day 4
Squats
5x135
5x185
5x215
5x245
7x280
2x315
1x340* probably a little high.
5x245
5x215
Zerchers Squats
8x145
8x175
8x195
Sat: Mountain Dog Arms
Hammer Curls* 45 seconds between sets
10x35
10x40
10x45
6x50
V bar pushdowns
12x62.5
12x70
12x77.5
12x85
Seated Preacher Curls
12x60
12x70
12x80
7x90
Dip Machine
12x200
12x250
12x270
7x320
Standing BB Curls8 3 second descent
8x60
8x70
4x80
Incline tri. ext.
3x15x60