From Pole to Pole

**Pole Position** · 02-21-2013, 12:16 AM

Day 1

Deadlift
BAR x5 | 60 x3 | 100 x2 | 140 x1 | 180 x1 (NO BELT)
1. 200 x3
2. 210 x3
3. 220 x3
4. 200 x3
5. 190 x3

Front Squat
BAR x5 | 60 x3 | 80 x2 | 100 x1
1. 100 x6
2. 100 x6
3. 90 x6
4. 80 x6

Chinup
1. BW x8
2. BW x8
3. BW x6

Seated Cable Row
3x8-12

NOTE: Too fatigued after front squats to perform planned paused work so chinups and cable rows were performed to complete workout. Running on 4 hours sleep with remnants of the flu and after 6 hours of lectures and study I was too preoccupied with thoughts of my latex mattress which distracted me from my training.

Looking forward to squats next workout.

**Pole Position** · 02-23-2013, 02:22 AM

Day 1

Squat
BAR x5 | 60 x3 | 100 x2 | 140 x1 | 160 x1 (NO BELT)
1. 180 x3
2. 190 x3
3. 180 x3
4. 180 x3
5. 170 x3

Bench
BAR x5 | 60 x3 | 80 x2 | 100 x1
1. 115 x2
2. 115 x2
3. 110 x2
4. 110 x2
5. 105 x2

Bulgarian Split Squat (NO BELT)
BAR x5 | 60 x3 | 80 x2
1. 90 x5
2. 100 x5
3. 90 x5

Box Jumps
x5

NOTE: Still not feeling 100%;the flu really beat me up this time. BSS movement pattern not yet adequately ingrained, and my leg length discrepancy adds another degree of difficulty in perfecting the technique. Squat form getting even better, and I think my box jumps are improving so it's time to start measuring them. Explosive bench work felt great, which was surprising. Mid-week massage did wonders!

Can't wait for deadlifts in a couple days!

**Pole Position** · 02-23-2013, 02:24 AM

Also I am going to make a slight adjustment to my programming. I will swap my assistance work on squat and deadlift days. Deadlift days will rotate GM and RDL, and squat days will rotate front squats and BSS. I think squat assistance after deadlifts isn't working well for me just yet.