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Friday February 20th

182lbs (Diet took a shit last night)

CG Pin Press
205x2
225x1 Failed 2nd rep
215x1 Failed 2nd rep
210x2
185x8, 185x6

Inverted Row
+15x10x2

CG TBar Row
+110x10, +120x8

Facepulls
110x12x2

Those of you that subscribe to my journal () are probably noticing that I completely changed the layout of fridays workout.

I got rid of speed work and substituted some maximal work (may have overestimated my ability after the set of 205 lol).

I also got rid of Regular Grip Pin Presses and opted for some higher rep CG Pin Presses. They just weren't working out for me so they got the axe.

With all the tricep work I also axed the OH DB Extenstions since my triceps are already worked enough.

This week has been a bit rough with all 4 workouts back to back. I'm looking forward to the weekend off and my usual wednesday rest next week

__________________
"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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ha...no wonder you had some probs this week

Monday February 23rd

185lbs

Deads
315x1
335x1
355x1
375x1
395x miss
315x3x2

I went back to maximal deads because I've been wanting to do them for a couple weeks now. I wanted to make it a super low volume day so I decided to just dick around and see what sort of max I could get. I managed to do well coming up to 375 and it was actually easy aside from my legs being a bit shaky, but then I ran out of gas on 395. It wasn't for lack of back strength, it was a matter of fatigued hamstrings and glutes. They just didn't want to fire and I barely made it off the floor. I tried 375 again but I didn't get it off the floor by more than an inch.

I pretty much went all the way from 255 to 395 using 20lb increments...probably not the best move lol. But I really wasn't expecting to get that high initially.

I really thought I had 395 in the bag, oh well, so as I was furiously unloading the bar lol I decided to stop at 315 and grab some more reps for the day. Even they were tough at this point.

Single Leg Ham Curls
45x10x2

Decided to do some of these since my hamstrings were holding me back, bit of an impulse move.

Pistols
+30x5, +20x5

That +30 was a real bitch.

so, how many total sets for the day ,10? Anyone would be bagged. Good stuff.

Counting the warmup and everything it's probably close to 18 sets total. I don't remember exactly, its all a blur

Tuesday February 24th

183lbs

Uni Press
55x2
55x2
55x2
50x2
50x2

Pullups
+40x4, +40x4, +35x4, BWx9

I got +1 rep on second set over last week.

Neutral Grip DB Press
75x10x2, 75x6

I was going to do a cluster set to get the last 10 reps, but after 6 I was done.

Zottman Curls
50x3, 40x6x2

35's, 40's, and 45's were taken...so obviously I grabbed the next rediculous weight. After that set the 40s came back so I finished with them.

Thursday February 26th

184lbs

OH Squat
115x1
120x1
125x1

125 was a surprisingly difficult press

Anderson Front Squats
205x2
205x2

GM's
Skipped

I was running late today so I had to cut the workout down. I was hoping to get a bit more volume in but this was cutting it close even. It works out alright because I wanted to keep the volume a bit lower anyway, I just wasn't planning on having it this low.

I'm toying around with the idea of changing this workout around a bit. We'll see what happens.

Friday February 27th

185lbs

CG Pin Press
205x2
215x2
215x2
215x2

185x7, 185x7

215 was extremely difficult. After the first set I was tempted to drop down to 210, but I decided to stick with it and at least get a single out of that weight. Turned out it was an alright decision.

Inverted Rows
+20x10, +20x9

I did 10 reps on the last set, but the last rep stopped a bit short so I'm not counting it on paper.

CG T-Bar Rows
125x8x2

Facepulls
110x12

Only did one set because my scapula was already worked quite a bit. I was pretty gassed too, I went a bit quicker than usual on the back work.

Monday March 2nd

189lbs

Deads
335x1
355x1
365x1 MAX! (wee bit of t-spine flexion)
355x1
355x1
315x4

I played alot of ball hockey and drank a few too many beers on saturday night. Needless to say sleep deprivation, fatigue (ball hockey), and a residual hangover were at play today.

I just couldn't get my form locked in, the concentration wasn't there. Still got some decent lifts in.

Pistols
+30x5, +20x5

It may seem like no progress was made today...but last monday I was 184lbs. So today's +30 and +20 would've been +35 and +25 last week, because of the bodyweight difference.

Uni Ham Curls
45x11x2

Tuesday March 3rd

184lbs

Uni Press
55x2
55x2
55x2
55x2
45x6

Threw in a little back-off set for some extra volume.

Pullups
+40x5, +40x4, +40x3, BWx10

Neutral Grip PUSHUPS
+45x10x3

Swtiched the DB's for some pushups with a neutral grip/stance, whatever you want to call it. I used 2 dumbbells and 4 5lbs plates to make my pushup handles lol.

Zottman Curls
45x5x3

Tough as usual.