9/16/15 - Wednesday
Bench: 195 for 5, 5, and 7 (may have gotten 8 but I can’t remember)
Rows: 10, 10 with 150
Rear delt destroyer set
Deads: 7 with 325
Missed Monday, had an average day.
9/18/15 - Friday
Push Press: 5, 5, 7 with 155
Chins: 7, 5 with 45lbs
Rear delts: 23, 23 with 20s (straight arms/strict)
Squats: 5, 5, 7 with 270
9/21/15 - Monday
Bench: 25, 19 with 195
DB Rows: 215 with 120s
Rear Delts: 30, 26 with 20s
Squats: 25, 1*9 with 275
Really nice day here to be honest. I went back and I actually only used 190 last bench session, when I logged 195. So I added 5lbs and 2 reps as well. I still think I will repeat 195 just because that’s the plan. It doesn’t hurt to get more work in these higher rep ranges.
The landline setup was being used, and my backup corner that I use was also occupied. I’ve been thinking about switching things up anyways, so I may give DB rows some work. The 120s felt pretty light though, and my gym only goes up to 150, so the one arm BB rows are probably better for loading potential. Rear delts are fine, and my lower back definitely appreciates lighter weight/stricter form.
Very pleased with this squat day. I knew I was feeling a little off last time, and I expected to have a nice day, but I was thinking 8 reps would be really solid.
9/23/15 - Wednesday
Push Press: 25, 18 with 155
Weighted Chins: 8, 6 with 40lbs
Rear Delts: 23, 21 with 25s
Deads: 1*8 with 330
9/25/15 - Friday
Bench: 25, 17 with 200
DB Rows: 215 with 130
Rear Delts: some reps with 25
Squats: 25, 1*7 with 280
9/28/15 - Monday
Push Press: 25, 18 with 160
Weighted Chins: 9, 7 with 40lbs
Rear Delts: 28, 23 with 25s
Squats: 25, 16 with 285
10/1/15 - Thursday
Bench: 25, 17 with 200
DB Rows: 215 with 140s
Rear Delts: 30, 24 with 25s
Deads: 17 with 335