Oh cmon! Do tell! lol

Friday March 13th

190lbs!

CG Pin Press
225x1
235x1
225x1
230x1
185x6, 185x5

My pin presses have gravitated towards singles lately and I'm liking the result so far.

Inverted Row
+25x10, +25x10

Cable Row (TBar was being used)
180x8, 180x8

Neutral Grip Facepull
105x10x2

After reading an article facepulls I decided to switch my grip to a neutral grip. It really does make a difference as far as feeling the scapula work.

I seem to be either maintaining or losing weight while getting stronger, lol. When I say getting stronger I mean in an overall "getting better" way and not necessarily piling weight on my primary 1RM's.

Which kinds supports MY theory that I was a big fluff bunny before, lol. Obviously this kind of thing has a short life...you don't just get smaller and stronger forever. What's funny is that I have improved my conditioning even though I never thought I was fat either. I always had some definition, etc..but this kind of thing is what makes the body comp stuff so confusing...and why I don't touch it.

shit, your back off set of pin presses is more than my squat :arg:

yah, i am not even a grown up loooozah, but just a little baby one

E: Yeah, I won't lie. I get confused when it comes to bodycomp or weightloss/gain on a bi-weekly basis :biglaugh: I'm becoming an ex-fluff bunny as well :D

Riddick: There are plenty of guys that bench my squat as a warmup set :D. Its all relative. One day you might end up "out-benching" MY squat!

Monday March 16th

189lbs

Deadlift
365x1
375x1
385x1
375xMiss (got 2" from the floor)
355x1

I've been approaching deadlifts with the wrong attitude lately. I'm getting very close to 405 (which has been a very longterm goal of mine) and when I got up to 375 a few weeks back I started getting too aggressive and impatient.

Rather than going full tilt toward 405 I'm going to limp in, so to speak. I'll slowly chip away at it and keep building my strength so I can consistently lift close to it. Next week if I nail 385 I may try for 390, or skip 385 and go right to 390.

Pistols
+20x5, +30x5

Uni Ham Curls
50x10x2

Tuesday March 17th

188lbs

Uni Press w/ hip thrust (or hip pop)
60x2
60x2
60x2
60x2
60x2

I started doing these strict and was having a hell of a time on the second set. So rather than go back to a push press (leg drive) or a decreased weight I decided to put in a little hip thrust. I squat down a few inches to get some hip flexion and then thrust the hip forwards, this 'pulse' gives me an extra bit of umph coming off the shoulder. Made the rest of the sets manageable but still challenging. Possibly one of the only things I've ever taken from Rippetoe. :P

Pullups
+40x4x3, BWx8

Today was not a pullups day. I managed to pull a decent amount but the power just wasn't there, not like usual.

Neutral Pushups
+45x10x3

These were tough as well. Last set was a struggle near the end.

Zottman
45x5x3

Meh. :)

Thursday March 19th

186lbs

OH Squat
105x1
105x1

Anderson FS
205x2
215x2

Backsquat
225x5
245x5

Wasn't feeling this workout at all! SO I drastically cut the volume and mustered as much intensity as I could.

Friday March 20th

186lbs

CG Pin Press
225x1
230x1
230x1
225x2
185x5

Inverted Row
+30x10, +30x9

Cable Row
190x6x2

Strength is consistently increasing on the pin presses. 225x2 was a max effort attempt. The first rep is OK, but the second is fucking brutal. I'll stick with singles until I can get a solid set of 2.

Monday March 23rd

186lbs

Deads (6 singles)
375x1
375x1
365x1
355x1
345x1
335x1 (just shy of 90%)

Good deadlifting day. The first 2 sets really kicked my ass. Strength dropped rapidly after that (as you can see from the #s :D)

I've had a very loose structuring of my intensity lately. Rather than sticking to my usual 8,6,10,2 I've been sort of winging it based on previous workouts and how I feel. I don't think that its been working as well as I hoped so I'm going to go back to a more structured plan.

Pistols
BWx5, BWx5

WOW, these were a serious struggle today. I usually have no problem cranking out BW pistols, but today was rough. No chance of adding weight to these today.