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Friday--5/22
3" Deficit Deads
275x5
315x5
335x5
355x5 @ 9. Might have had more than this, but didn't want to push it. I think this is a 20-lb pr.
335x5x4 @ 9.
Slingshot Bench
225x3
275x3
295x3 @ 9. Barely hit 295 for a double at the end of my last cycle, so this is a plus.
275x3x2 @ 9
SLDL
275x5
295x5
315x5 @ 9
290x5x3 @ 9
A great day lifting wise. Don't really know what happened. I was up a pound in the am, so that could be it.
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Monday--5/25/15
Competition Squats
315x4
365x4
385x4 @ 9. A little disappointed in this performance, but I have to take what's there and no more.
365x4x3 @ 9.
Competition Bench
185x4
225x4
235x4 @ 9.
215x4x2-3 @ 9.
Press
95x5
105x6
115x6
125x6 @ 9
115x6x3-4 @ 9
Not pleased overall, but I weighed 179 in the am. I'm hoping to pick up performance the following day.
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Tuesday--5/26/15
Deadlift
315x4
365x4
405x4
415x4 @ 9
395x4x2 @ 9
2-Count Paused Bench
185x3
190x3
200x3
210x3 @ 9
200x3x5 @ 9
Paused Squats
225x6
275x6 @ 9. God these are so damn hard.
260x6 @ 9
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Wednesday--5/27/15
Chins
x12, x10, x9, x8, x8
Calf Raises
Curls
Abs
Elliptical HIIT x 4
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Thursday--5/28/15
Squats w/ Belt
315x3
*Put on Wraps*
365x3 @ 8
385x3 @ 8.5
405x3 @ 9 These were tough. I don't know if it's the fact that I'm beat up by Thursday, but I can never go heavy with wraps.
*Took wraps off*
365x3 @ 9 Called it a wrap; no pun intended.
Touch & Go Bench
185x4
225x4
235x4
240x4
250x4 @ 8.75
255x4 @ 9 Surprised with this.
240x4x2-3 @ 9
Press
95x6
105x6
115x6 @ 9
110x6x2 @ 9
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Saturday--6/1/15
Slingshot Bench
185x2
225x2
275x2
295x2 @ 8.5
305x2 @ 9-9.5 Probably overshot; it's only two reps, though, so no big deal.
*took off slingshot*
275x2x2 @ 9
Rack Pulls
275x3
315x3
365x3
385x3 @ 9. Don't know why these were so hard.
365x3x3 @ 9. These got easier, and then I started losing grip.
Rows
45x7
70x7
80x7
85x7 @ 9
80x7x5 @ 9
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Monday--6/1/15
Competition Squat
315x5
365x5 @ 8
385x5 @ 9
365x5x3 @ 9. These took a lot out of me for some reason. Just tiring.
Competition Bench
185x5
205x5
225x5
230x5 @ 9
220x5x2 @ 9
Press
95x5
115x5
125x5
130x5 @ 9
125x5x3 @ 9
Elliptical HIIT x 4
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Tuesday--6/2/15--Terrible Day
Forgot to pack my shorts, so I lifted in my buddy's old squat suit, only on my bottom half. I don't think I really got any support out of it, but it just set the tone for a shitty day. It also prevented me from squatting, as did my back, which was sore from the bar moving around on my shoulders.
Deadlift
315x5
365x5
385x5
405x5 @ 9 Might've been able to do more without the suit. I don't know.
385x5x2 @ 9
2-Count Paused Bench
185x4
205x4
225x4 @ 9
205x4x2 @ 9 Relatively low volume.
Chins
Calf Raises
Just couldn't get everything down on squats, so I saved them for Wednesday. Thank god this day is over.
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Thursday--6/4/15
Pin Squats
275x3
295x3
315x3
335x3
350x3 @ 9
335x3x1-2 @ 9
Touch & Go Bench
175x7
195x7
215x7
225x7
235x7 @ 10
225x7 @ 10
Press
95x5
115x5
125x5 @ 8
125x5x5 @ 9
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Friday--6/5/15
3-4" Deficit Deadlifts
275x4
315x4
335x4
355x4
365x4 @ 9 Surprised with this.
345x4x2 @ 9
2-Count Paused Bench
185x4
205x4
225x4 @ 9
215x4x3 @ 9
SLDL
275x4 @ 7.75
295x4x3 @ 9 I was toast for these. I was just too tired.
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