If you wanted to go to deads once a week there is no need to "replace" the missing deads at this point. Just find out whether you continue to progress well on deads and how it helps, etc.

You can throw in glute/ham raises or pullthroughs on the last workout before the weekend.

Maybe something like:

Mon:
Deads
Squats
Bench

Wed:
Light Squats
MP
Pullups

Friday:
Squats
Bench
Rows
Glute/Ham Raises or Pullthroughs (do these higher reps not 3x5)

Wed Nov 7/07

Well we deloaded the rest of what we're going to deload today. I kept ab work up in weight. I didn't think it would be crucial to deload abs since they are going pretty well.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 2(weight acclimation)
-175lbs 2x5 (work sets)

Deloaded bench. Chest was a little tight but it didn't feel too too heavy so hopefully I can power through my sticking point when I get there.

Squats - Light Day
- bar x 5 (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 3 (weight acclimation)
- 165lbs 2x5

No mirror for the squat rack we were on today...felt weird not being able to check form. Weight felt nice tho.

Standing Rows
- bar x 5 (stretch)
- 95lbs x 5 (warmup)
- 115lbs x 3 (warmup)
- 150lbs 2x5

These feel pretty good at this weight. Still hard on the lower back tho. I think I'm gonna have to swap these to DB rows.

Accessory Lifts

Dips

bw + 5lbs

Got my rep speed up today so I'm gonna focus on keeping that a bit higher this time around. Got slowed way down last time.


Cable Ab pull down

-100lbs x10 (warmup)
-155lbs 3x10 (work sets)

Side bends

- 60lbs x 8 (warmup)
- 75lbs 3x10


Diet

8am - weight gainer

11:30 - double burger

2:00 - too much noodles, giant chicken brest, 2 ephedrine, energy drink

2:45 - Workout

PWO- shake

PPWO - little bit of noodles and tomato sauce (still feelin full from 2:00)

7:00 - Gonna have some McDonalds... mmm

9:00 - Tuna/Noodles


IronWorker

Its funny I think my form is way better when I dont have the mirror there to look at.I think it brings up your other senses and you feel the movement better.It also makes me stare at that point on the floor Im supposed to concentrate on!!

Are you really supposed to look at the floor? I thought you'd want to look upwards to bring you chest up and help with your posture. ?

To quote rip "looking up is the enemy of depth and hip drive out of the bottom".Try it Ill bet you will see more power out the hole and better use of all the Posterior Chain stuff. I cant believe how much its helped me.

Fri Nov 9/ 2007

Well, I'll try the looking down towards the floor when I do squats next. Sounds like it might really help.

Weighed in after the workout today... stuck at 182lbs for two weeks now... Damn. I think this deload is slowin the weight gain. Grr.

Squats
bar x 5 (warmup)
135lbs x5 (warmup)
165lbs x3 (weight acclimation)
185lbs x1 (weight acclimation)
205lbs 2x5 (work set)

Not bad not bad.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
85lbs x 1 (weight acclimation)
110lbs 2x5 (work sets)

Felt pretty solid. No complaints.

Deads
Started doing deads once a week so no deads today... :( Felt so empty...


Pull ups

BW+ 12.5lbs - 3x5

These felt good. So good in fact I did the third set... Oops. lol Got a long weekend to recover anyways. Gym isn't open till tuesday again.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
265lbs 3x10

Bench
bar x 5
135lbs x 5
155lbs x 2
185lbs x 3
205lbs x 1 (PR!!!)
215lbs x 1 (missed...dang)

Well we added bench in just for fun since we won't workout again till wednesday. Turns out I hit a new 1RM! I'm so happy I finally broke the 200. 215lbs wasn't too far off either. I had it going but stalled out.

Hamstring Curls (machine)
80lbs x 5 (warmup)
100lbs 3x10

I like these better then the laying down machine. This machine was the one where you sit up and curl in. The other machine feels so akward.

Diet

7:30am - Weightgainer

10am - McDonalds breakfast (oops)

noon - chicken breast + noodles

2:00 - left over sidekicks with tuna

2:45 - 2 ephedrine, energy drink

3:15 - workout

PWO - weightgainer

PPWO - campbells chunky tortelini soup

later - going out... I dunno


Thoughts,

Felt so good to finally enter the 200lb club. I know everyone and his dog is there already but its taken me so long. Finally!

IronWorker

Good work. Congrats on the PR. Lookin good

Thanks for checkin in man. I'm pretty stoked about the PR. Lookin to hit 215 by the end of the month.

Hey, IW, Hops didn't mean you need to look down at the floor. Just pick a spot on the floor about 6 or 7 feet ahead. Me I focus on a point where the wall meets the floor. You can still keep you head up and shoulders up...you just don't need to point your eyes to the sky. Having that constant point to stare at helps you have good positioning data, so to speak.

For god's sake don't look down. In terms of pure evil I'd have to say looking down is even worse that looking up. What you really end up with with what I said above is sort of staring straight ahead.

Good job on the PR. That's what it's all about.

Well I usually dont' look towards the roof. But probably pretty much straight ahead or a little down to see what my legs are doin in the mirror. Sounds like my form shouldn't be too far off.