Bench Deload 6/29/11

Strict Overhead: 45 x 10, 95 x 8, 115 x 8, 135 x 8, 155 x 6, 175 x 6, 195 x 6, 185 x 4, 175 x 5, 165 x 5, 155 x 5, 145 x 5, 135 x 8

Incline DB Press: 3 sets of 20

Wide-grip Bench: 45 x 15 x 4

Tricep pressdowns: 2 sets of 30

Lots of rumble rolling, lots of static stretching

This workout was all about shoulder volume, both of my pecs are feeling a little strained. I decided to do all of my chest work as rehab/prehab stuff to get better for next week on account of this workout was supposed to be a deload anyway.

Deads 6/28/11

Front Squat: 135 x 5 x 2, 185 x 3, 225 x 3

Cleans: 135 x 2, 185 x 2, 225 x 2, 275 x 2

Deads: 225 x 3, 275 x 3, 325 x 3, 375 x 2, 425 x 2, 475 x 1, 525 x 1, 560 x 1, 585 x 1, 600 x 1

Pendlay Rows: 3 sets of 8

Pulldowns: 3 sets of 10

DB Shrugs: 3 sets of 20

Standing Barbell Curl: 3 sets of 15

Rotational Curl: 3 sets of 12

Absolutely awesome day of deadlifts! I broke my previous raw conventional PR of 575 twice in the same workout. I decided to dial back the volume and intensity of the accessory work a little bit on account of pulling so heavy though.

Events 6/26/11

Axle: 110 x 5, 160 x 3, 200 x 2, 225 x 2, 235 x 2, 250 x 7

Board Press: 135 x 8, 225 x 5, 275 x 5, 315 x 5, 405 x 1

Farmer's walk: 240 x 60' x 3 sets

Sled Drag: 500 x 50' x 4 sets

Power Stairs: 300 x 9

Stones: 270 x 3, 330 x 1

Reverse Hyper: 3 sets of 10

Lateral Raise: 3 sets of 10

Hammer Curl: 3 sets of 10

Band Crunches: 3 sets of 15

Decent day of events, only bad thing was my back severely cramping up on stones, had to shut it down after just 2 sets rather than risk an injury. Also mildly tweaked my right pec on my last set of board press, but neither was a major issue.

Squat 6/24/11

Squat:

135 x 5, 225 x 3, 275 x 3, 315 x 2, 365 x 2, 405 x 2, 455 x 1, 485 x 1, 425 x 3 x 2

Good Mornings:

135 x 8, 155 x 8, 185 x 8

Band Leg Curls:

purple band x 3 sets of 10

Leg raise on bench:

2 sets of 10

TKEs: 2 sets of 10

This workout had me feeling like a little bitch. One set the right knee would hurt, the next set it was the left knee, and when neither hurt, the right hip did. Oh well, some days are like that. I guess I got up to somewhere between 90 and 95 % today so I won't complain. Just have to take what wasn't there today and push it hard on Sunday at the Jungle.

Bench 6/23/11

Close Grip Bench:

135 x 5, 185 x 3, 225 x 3, 275 x 2, 315 x 1, 350 x 1, 380 x 2, 360 x 3, 315 x 5

Wide Grip Bench: (elbows out)

155 x 12, 155 x 10 x 2

Front Shoulder Raise:

3 sets of 10

Side Shoulder Raise:

3 sets of 10

Cable Pulldown Abs:

3 sets of 10

This was not a very complex workout. Went for some heavier top sets. Substituting in a wide grip body-building style bench in place of pec flys. Decently happy with today's workout.

Deads 6/21/11

Cleans:

135 x 3 x 2, 185 x 3, 205 x 2, 225 x 2, 275 x 3

Deads:

275 x 3, 315 x 2, 405 x 1, 455 x 2, 500 x 2, 535 x 6

T-Bar Rows:

90 x 15, 135 x 12, 180 x 10, 225 x 8

1 arm DB rows:

110 x 10 x 3

Band Crunches:

2 sets of 15

Blast Strap Knee Crunches:

2 sets of 10

This was another great deadlift workout at the Jungle. I am very pleased with how my pull is coming along, also happy that cleans are going reasonably well even though I haven't done them in a long time