Pete's Strength after 50 Log

[VikingCellist]

Press
58.5x5x3
CGBench
60x6,6,8
LTE (Rip)
32.5x10, 35x10x2
OHTE w/DB standing
8x12x3

[VikingCellist]

Squats
112.5x5x3
Chins
3x2, 1x3, 5 neg.
Lat Pulldown
77x10x4
BB Row
60x5, 70x6,7,8
DB Curls
8x12, 10x12x3
C2 Rower
140:20 intervals x 7 2:30/500m av pace

[VikingCellist]

Edit: Heavy Press from 11/28 was 48.5kg not 58.5

12/1/16

Light Press
44x3x5
Bench
70x5x3 PR (154lbs)
Incline DB Press
20x10, 22x10x2
Decline DB Press
24x8x2, 22x10

[VikingCellist]

Light Squats
102.5x3x5
Deadlift
1st set alternate, then straps
133.5x5x3 (294 lbs)
SLDL w/straps
102.5x8x2
BB Shrugs
60x20x2 (slight pause at top)

Took video of squats and deadlifts. Squats are deep enough and I am mostly keeping tight, so I was mostly concentrated on bounce and explosive hip drive out of the hole as prescribe for this weight. As for the dead lifts, the first work set showed I was rounding, pretty much from the start but it got worse. On the second set I got so exhausted from my set up I almost skipped the last rep ... almost. After a rest of 10 min, the SLDL (w/o belt) were taxing. Somehow the second set seems feels much easier than the first. Not sure if it is important, but I tried holding longer at the top of the shrug motion. Good trap pump.

[VikingCellist]

Press
53.5x3x3 PR
CGBench
62.5x6,8,8
LTE (Rip)
35x10x3
OHTE w/DB standing
8x12x3

after workout, I practiced deadlift setup w/straps for time.

[VikingCellist]

BW: 99

Squats
120x3x3
Chins
3,2,2,1x3, 5(-12), 5 neg.
Lat Pulldown
80x10x3
DB Row
26x10x3
DB Curls
8x12x4

[VikingCellist]

Light Press
43.5x3x5
Bench
75x3x3 (165 lbs) PR
Incline DB Press
22x10x3
Decline DB Press
24x10,6, 22x10

[VikingCellist]

Press
57.5x1x3 PR
CGBench
65x5,62.5x7x2
LTE (Rip)
35x12, 37.5x10x2
OHTE w/DB standing
8x12, 10x10x2

[VikingCellist]

Squats
127.5x1x3 (280lbs)
Chins
3x3,1 jump,hold@top+neg.x5
Lat Pulldown
80x10x3
DB Row
28x10x3
DB Curls
10x12x4

[VikingCellist]

Light Press
last warm up 40x3
worksets 43.5x3x5
Bench
Planned: 82.5x1x3
warm up 20x5x2, 50x5, 55x3, 62.5x2, 67.5x1, 72.5x1
work sets 82.5x1, 83.5x1, 85x1x2 (187lbs)
Incline DB Press
22x10x3
Decline DB Press
24x10,10,9

I got to the gym a earlier than usual. Overall I am happy with the progress on the upper body lifts. On the press I got carried away with warmups and did 40x3, when I had planned 37.5x2 and 40x1, but it didn't seem to make a difference. I was more careful with my bench warm ups. The first single at 82.5 was pretty easy so I went up 1 kilo to 83.5. For the last one I did 85 kilos and added an extra single. Dumbbell presses went pretty good with the weights so I will take them up 2 kilos next week and decrease the reps to 8.