Monday Oct 4th 2010 - Play Day (Deload Week)
Warmup
20-30 different exercises w/20kg, squats, presses, snatches etc.
45kg (100 lbs) Medley
OH Squat x 10
Front Squat x 10
Military Press x 15
Curl x 2 (too heavy for a straight bar curl)
Front Squat x 12
Military Press x 15
Sumo Squat x 15
Bent-over Row x 20
Back Squat x 20
Military Press x 12
Front Squat x 12
Bent-over Row x 20
Back Squat x 15
Military Press x 10
The idea was to switch push/pull/legs, using minimal rest and doing whatever I could "face" next.
At first I thought this might be too light, but getting into the wide stance Sumo squats it really started to burn, and during the last set of squats I almost hurled. I got an enormous overall pump and lactic acid like you wouldn't believe.
EZ Bar Curl
30kg (66 lbs) x 15