A Kitten's Road to Redemption

[Les Hahn]

9/11

Bench Press (4 mins between each set, first rep paused):
325x5 @ 8ish or a tad lower
300x5 @ 6.5
300x5 @ 7

These went pretty well. I was a little out of the groove my first set, since this is the first time I benched in a while.

DB Floor Press:
95'sx10x3

Rear Delt Machine (3:1 eccentric):
170x12x3

Tricep Extensions (rope, overhead, 3:1 eccentric):
130x12x3

all super set with...

Cable Curls (3:1 eccentric):
80x10x6

[Les Hahn]

9/13

My lower back is still a little sore, and I think I built up too much fatigue last week. Today I was really flat. I got the work done, but the RPE's were higher than they should have been. Hopefully I will bleed more fatigue off this week so next week is better.

Deadlift (4 mins between sets):
515x5 @ 9 *I could tell my back wasn't set solid either.
465x5 @ 8

Super flat and a rough day on deads. Looking forward to next week being better. :-)

BB Rows:
295x5
315x5
315x5
315x5

Pulldowns:
187.5x5
225x12
225x12
225x10

EZ Bar Curls (w/ a little cheating):
70x5
90x5
100x5
100x5

[Les Hahn]

9/14

Another flat day.

OHP (4 mins between sets):
205x5 @ 9
185x5 @ 7
185x5 @ 7.5

This is my first week back doing OHP in the first position again. For the past couple of weeks I was going really light with higher reps. This sort of threw me, and it should have been way easier. Hopefully I get back into the swing of things soon.

Floor Press (4 mins between sets):
330x6 @ 9 *supposed to be 8 reps, but I wanted to shut it down @ 9 and not go over that for a light week.
315x8 @ 9.25 *dropped weight a bit and hit the reps

Same thing here, but now that these are in the second position, I can expect and little fatigue from the first lift to effect it.

Cable Flies:
60's x 20x3

Rear Delt Machine (3:1 eccentric):
180x10x3

Cable Curls (3:1 eccentric):
90x10
110x10x3

[Les Hahn]

9/16

I felt like crap this morning, but after I started warming up things were really moving fast. I think I am starting to bleed off some of that fatigue.

Squat (4 mins between sets):
430x5 @ 7 or a tad less
385x5 @ 6
385x5 @ 7 or a tad less

Squats were really moving well today. I hope my other lifts will be back on the rise next week as well.

Leg Press:
360x7x3

Leg Curl:
190x8x3

Weighted Abs:
185x15x3

Cable bar curls:
60x20x3

[Les Hahn]

9/25

Bench (first reps paused, 4 mins between sets):
340x5 @ a tad over 8
305x5 @ 7.5
305x5 @ 7
305x5 @ 7.5

These went pretty well. My shoulder is feeling pretty good using my new wider grip. I still feel a little weaker with the wider grip, but I think more practice will help.

Cable Flies:
80's x20x3

Rear Delt Machine:
150x20
160x20
170x20

Tricep Extensions (overhead with rope):
140x20x3

DB Curls:
40'sx20
40'sx16
40'sx15

Mainly going high reps for a few weeks on assistance stuff for some tendinitis issue.