The legs were extremely sore (perhaps strained, I can't tell) since Monday's SLDL workout, to the point where I didn't PT Tuesday, put off lifting till today, and still didn't do the hack squats. Hopefully that'll be done tomorrow, I'm sick of it.

Day 2: Bench focus
Bench press: 3x8 (heavy) 160 try to inc 5
Hack squats: 3x8 (not easy, but not max effort) nope
DB shoulder press: 3x8 (not easy, but not max effort) did lats presses today, 20lb DBs. keep
Rows: 3x8 (heavy) 155 keep
Skullcrushers: 2x8-12/pulls/abs

9/30
 

Yesterday was just one of those days... I haven't slept in a few days, PT'd myself into the ground, and generally just been extremely busy. Almost walked out of the gym after my warmup, made myself stay. Squats were going to be 3x8's but I was doing pretty rough so they turned into 3x5's. Things began to look up a bit after I got done with that, skipped abs at the end but got everything else in.


Squat day.
Squats: 3x8 (heavy) 190 3x5, actually...
SLDL: 3x8 (not easy, but not max effort) 210 up 5
DB press: 3x8 (not easy, but not max effort) 120 up to 65lb'ers
Lateral shoulder press: 3x8 (heavy) 20lb DB's.. form was better, keep once more
Dips: 3x10 50 up 5
Hammers: 2x8 45's

You can disregard this post, I'm putting up some PT benchmarks right now for personal record so I can track progress later.

5 mile run @ 7:03 pace, 0-10 difficulty was probably around 7-8
45min ride on the trainer, 22.8mph average, HR ~175


For anyone curious as to what the hell a trainer is...

http://www.uncrate.com/men/images/20...id-trainer.jpg

Good job staying in the gym and bounding out the weights when it was the last thing you felt like doing.

Day 2: Bench focus
Bench press: 3x8 (heavy) 165 missed last rep.. keep
Hack squats: 3x8 (not easy, but not max effort) 205 up 10
DB shoulder press: 3x8 (not easy, but not max effort) 55lb DBs, drop to 45s
Rows: 3x8 (heavy) 155 up 5
Skullcrushers: 2x8-12/pulls/abs done

Ok here is a question my friend and I were discussing. He thought hack squats were where you place something under your heels and squat. (as in doing a squat out of "hack" like in curling --> the foothold thingers) I always thought they were where it was kinda like a DL but the BB is behind you.

Am I confused?

P.S. Good work in here. Thats alot of heavy duty training you're doing.

IronWorker

They're more like what you were describing- DL with the bar at your heels. I like em, actually. Something new if anything. Tryin not to scrape the backs of my legs as much next time though...

10/4

Day 3: Deadlift focus
Deadlift: 1x3, 5min off, 1x8-12 (heavy) 355, 300lb (10 reps) respectively. Ouch. Keep.
Leg press: 3x8 (not easy, but not max effort) 4 45lb plates per side (easier to keep track of that way)
DB chest press: 3x8 (not easy, but not max effort) 65lb DB's up to 70's
Pullups: 1x8, 1x7 w/ 45lb. A far cry from the 3x9 w/ 45 I was doing before OCS... ouch.
Hammer curls: 2x8-12
Tricep extensions: 2x12 75lb up 5 (light, but goin slow)

10/9
First time I got to the gym all week... and the last time I'll be able to. 62 mile ride on Saturday, and I'm not waking up at 5 to lift before that. Frustrating, but oh well.

Squat day.
Squats: 3x10 with 185 if I do another 3x10 I'll keep the weight and go deeper
DB chest press: 3x9 with 70lb DBs, keep
SLDL: 3x8 with 215 up, getting to where I'll be slowing down
Laterals: 3x7 with 25lb DBs (20s were gone), too much and form fell
Other stuff: done

Pity, I saw Bodom, Black Dahlia Murder, and Between the Buried and Me a few days ago. Kickass show.

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