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Monday:

Olympic Squats: 3x3 235
Benching: (pyramid) 1x3 205
JS Rows: (pyramid) 1x3 205
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10

Started week 2 of the intensity/peaking phase. Last monday I put up some awful numbers and I'm not that excited about this monday either.

Squats were good. Felt strong on them.

Bench I couldn't hit the 215 that I had planned. I got a wicked pain in the oblique area and lost all my focus. Fuckin mondays.

Rows I had scheduled to pull 225 but my lower back didn't feel to comfortable when I bent over to pull. I'm either gonna wear a belt or keep the weight a bit lower for the remainder of the program.
Accesory and abs blah blah. I did them.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Hang in there Bud.. Noone hits projected weights every time during the intensity phase!

For the intensity phase, I found it easier to pick the weights I was going to use WHILE I was warming up vs. having everything looking pretty on paper. As long as you've increased from week to week, the increments don't matter IME. Sometimes I had a nice 30 lb jump one week, and only a 10 lb jump the next.

The best reasoning behind this is because sometimes you just aren't prepared mentally or physically some days. Sometimes there isn't a reason why either (lack of sleep, ect).

Just go in there and do what you can, when you can!

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Thanks for the input Big Guy, much appreciated as alwasy. I've been doing it that way for squats and deadlifts but for some reason never thought to do it for everything else

I have high hopes for tomorrows deadlift and this fridays squat...those should make up for monday haha.

Wednesday:

Olympic Squats: (reduced 15-20%) 3x3 195
Standing Military Press: 3x3 125
Deadlifts: 3x3 320
RG Pulldowns: 3x3 240
Accessory (Barbell Curls) 2x10


Woke up this morning and felt a bit tired and as the morning went on I started to have a runny nose and cough....I'm coming down with a fuckin cold . I tried to get my energy up and went to the gym feeling alright.

Squats were easy. Piece of cake.

Standing military was a bit tough, just after warmup I was completely drained. Zero energy. I took a bit longer between sets and turned it into a bit of a push press to get through the sets

Deadlifts are only up 5lbs from last week. I got my second wind during my couple of warmup sets and made it to 315 no problem and threw 365 on the bar....Only got 1 rep and could barely do the 320. I'm confident that this was because of the cold coming on and the lack of energy.

Did everything else. Skipped abs because I wasn't feeling up to it. I've had a couple bad workouts lately but compared to the dramatic increase I've been seeing in squats and deadlifts I'm not the least bit concerned...just a bump in the road.

Saturday:

Wide Stance Squats: 5 (pyramid) 1x3 405
Benching: 3x3 215
JS Rows: 3x3 185
Accessory (Close Grip Bench) 2x10 165

Gym was closed yesterday (Good Friday) so I had to go today instead.

Hit 405lbs on squats today, 40lb PR from last week. I had someone watching me and I went at least parallel so no 1/4 squats

Everything else was fine, didn't do abs again because there were too many people and not enough space.

great job man.

Good job slut..

LOL

kane, swell job brother!

hahahahahahaha



Thanks Guys!

dam Kane, who knew canadians could move those kinds of wieghts ... j/k good shit bro.