Friday April 25th/2008

Well seeing as my deads day went terribly last time I thought I'd replace my volume squats with deads this time. I'm glad I did. Brought my morale back up.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg 2x3,1x2,1x1

Well I was shooting for a 3x3 and it almost worked out. I got the first two sets done. I pulled 2 reps of the third set and felt my back rounding on the third so I stopped. I went and spotted my buddy on one squat set and then came back and pulled the last rep. Not perfect, but I'll take it.

Bench
- bar x 5
-135lbs x 4
-155lbs x 3
-175lbs x 2
-195bs x 1
-205lbs 3x3

Got this up and was pretty damn happy about it.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg 4x8

I've realized I need to work on my hamstring ROM alot. Its pulling my lower back out I think which is what is giving me the trouble.

BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 3
-115lbs x 3
-125lbs x 3
-135lbs x 1 (old PR)

Well we weren't really sure where to go with MP rep scheme today so I decided I'd work up to my best triple. I just barely got 135lbs but considering that was my old PR, this was a bench day, and I'd done work sets prior to that set... I was pretty happy. I've definately gotten stronger here and I'm lookin forward to testing the new max on a day with fresh shoulders.


Hanging Leg Raises

bw 3x10

Got it this time. Bout time! lol Now I'm aiming for 3x12


DB Side Bends
65lbs x 5
85lbs 1x10

I think this exercise has to go. I could feel my back hurting again from this exercise. I'm sure there has to be better oblique exercises anyways. So, I think this is cut for now.

Diet

noon - 1.5 scoops of whey in 1 cup of oats

1:00 - workout

2:30 - PWO - 2 scoops gainer

3:30 - PPWO - single burg

5:30 - 1.5 scoops whey ... lame I know but I'm headin out soon so I didn't have time

Not the best diet day but o well....


Thougths

Well its getting pretty close to being time for maxes to start. I think the next time I know my back is rested I'm going to try my DL max. I'm going to try 245lbs 3x3 one more time on squats and then the next time I'll max that. Bench has 1 or 2 more progressions I'm hoping and then I'll test that too.

IronWorker