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3/24
Volume Day
Squat 275 5x5
Press 125 4,3,2
Deadlift 320 1x5
Presses continue to be the bane of my existence...
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Your squats look a million times better. Congrats on the 3 plates!
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3/26
Recovery Day
Squat 220 2x5
Bench 202.5 5,5,4
Chin ups 7,8
I was so close to having the last rep on the bench. Frustrating. I didn't take enough of a break between sets 2 and 3. I got cocky after the first set felt so light. Won't make that mistake again.
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3/28
Intensity day
Squat 320 1x5
Press 125 3x5
Power clean 115 5x3
Assistance
Pullup 11,10
Lte 75 2x12
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3/31
Volume Day
Squat 280 5x5
Feeling pretty sick all weekend but I decided to try and work through it anyway. I made it through my squats which was the minimum I wanted to do, but didn't get anything else in. I started my warm up for benches and just the bar felt like a lot of weight so I couldn't see doing my normal 3x5. Oh well.
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4/2
Recovery Day
Squat 225 2x5
Bench 202.5 3x5
Assistance
Chin ups 2x12
Curls 4x8
I switched it up and did benches first since I'm still not feeling100%. I figured it would be better to get the hard stuff out of the way first. I may keep this format on recovery day, not sure.
Going forward I am going to do chin ups and curls on Recovery day and pull ups and LTEs on Intensity day. I am too wiped out on the end of Volume day to do much of anything else.
I don't have a Roman chair or ghd so I need to figure out a way to get some lower back work in on recovery days. Maybe GMs? I don't want to add a lot of work, just something to get the blood flowing to help with recovery.
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4/4
Intensity Day
Squat 325x5
Press 127.5 4,4,3
Power Cleans 120 5x3
Assistance
Pull ups 11,10
LTE 77.5 2x12
Squat vid:
http://www.youtube.com/watch?v=ie3-1...=youtube_gdata
I'm just going to say it: Fuck presses. If I stall at this weight I am going to change to 5 sets of 3 and see if that will keep my progress going for a while.
After watching the video the 3rd rep of squats looks high, and all others look to be parallel not below. Frustrating, but something to focus on next week. I also need to get my left elbow UP.
On a side note I can't seem to figure out how to embed youtube videos on here. I don't computer good. Every time I try all that shows up is the program symbols, but no video. Anyone have tips?
Last edited by John Tony; 04-04-2013 at 09:55 PM.
Reason: added video/notes
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4/7
Volume Day
Squat 285 5x5
Bench 205 3x5
Deadlift 330x5
Took a 45min walk with the dog (not a slow walk) shortly after the workout. It probably wasn't the smartest idea I've ever had. Needless to say my legs are smoked.
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4/9
Recovery Day
Squat 230 2x5
Press 127.5 3x5
Assistance
Chin ups 13, 11
curl stuff
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