How did you like the front squats? They are always shitty the first itme.

IW

I think they'll be a good way to prevent over training doing the three day a week program. like you said reg squats twice a week and dead lifts once might get to be a little to frequent.

Now I just have to wait for the lower back to catch up a bit.

why wait.....maybe you should catch it up :)

^^My thoughts exactly.

"why wait.....maybe you should catch it up "
I'm workin on Jeez... maybe I should have said now I just have to finish catching my back up.

standing milt press
bar x 10
65 x 8
95 x 5
125 x3
145 x1
165 x1
175 x1
185 x1 (figured I better get some sort of a base PR )
135x8

deads
135x8
155x5
175x4
205x1
225x1
245x1
260 5x5

kicked out closing time.

Nice pressin!

Mon: MMA practice

today
bw=220.8
Workout

flat bench
135x6
155x5
185x3
195x3
205x2
225x1
235x1
245x1
260 5x5 ( all this food must be doing some good)

squat
bar x8
95 x6
135x5
155 x3
185x1
205x1
220 5x5

HS ROWS (lower back is screaming so no P rows)
180x5
270x5
360x7
360x5
270x11

thoughts: I think my back was a little stiff from monday. I have been working in longer warm-ups and I think I'm starting to like them. I have never ate so much in my life as in the last couple weeks but I keep adding my 5lbs a week per lift so I'll stick to it.

diet=fair 6 meals + pwo shake

today
bw=220.0
Workout

flat bench
bar x12
135x8
155x5
175x3
185x1
205x1
225x1
235x1
245x1
265x5
285x1
295x1
225x13 (mixed it up today)

squat
bar x10
135x6
155x3
175x1
195x1
225 5x5

cable tri ext drop set
150x18
140x10
130x8
110x7
70x10
50x10

thoughts: feel like crap... this cold is beating the hell out of me

diet= poor, being sick makes it hard to choke down the grub.

Take care. Make sure you're giving yourself a chance to recover.

Let that cold pass by Grit and get back at it.Nice benching too mate :)