M/E BENCH PRESS

Day 2, 9 weeks out from '11 Heavy Metal Open

WARM UP

BENCH PRESS (paused the last few)
45x20, 135/185x5, 225/275/315/345/345x1
last 2 sets RPE 9

LAT PULLDOWN
3x10

ARNOLD PRESS
27.5 lbs DB x3x15

FACE PULL/PUSH DOWN/CURL (light)
3x10 each


Mens Sana in Corpore Sano

R/E DEADLIFT

Day 1, 9 weeks out from '11 Heavy Metal Open

DEADLIFT
4 x 5 ~ 35%

STANDING PRESS
135/135x5 RPE 6

CHEST-SUPPORTED ROW
60 reps


Still working up to 30 mins on the walking

Mens Sana in Corpore Sano

ACCESSORY (A)

Day 3, 10 weeks out from '11 Heavy Metal Open

SPEED BENCH PRESS (multiple grips)
45x20, 95/135x5, 185/185/185/185/185/185/185/185x3

CHEST-SUPPORTED ROW
5x10

GLUTE BRIDGE
3x10

I've been doing LISS cardio. I see no reason to log it because it's something I should just be doing after every session.


Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 10 Weeks Out from 2011 Heavy Metal Open

FLOOR PRESS
45/135x5, 185/225x3

BENCH PRESS (paused)
275/275/285x3

LAT PULLDOWN
3 x 10

ARNOLD PRESS
27.5 lbs x 3 x 15

FACE PULL (light)
3 x 6

Rant time. Why can I not find a decent gym around here? Today my lifting partner were booted off the power rack while we were doing floor press because some jackass who works there got his buddy who was on duty to come over there and tell us we needed to let people squat in the "squat rack". I nearly got myself thrown out over this injustice. I'm going to e-mail the guy who runs the place and ask him where that rule is posted. We patiently waited our turn, why can't they?

Mens Sana in Corpore Sano

M/E SQUAT... kind of

Day 1, 10 Weeks Out from '11 Heavy Metal Open

GOOD MORNING
45/135/185x5
*ouch... hurt the ribs, so I quit

FARMERS WALK
4 trips w/ 2 75 lbs. D-Bells

PULL THROUGH
3 x 10

Hopefully this will clear up soon.


Mens Sana in Corpore Sano

M/E BENCH PRESS

Day 2, 11 Weeks Out from '11 Heavy Metal Open

BENCH PRESS (not so paused)
45x20, 135x5, 185/225/275x1, 315/315/325x3

SCAP DEPRESSIONS
40 reps

ARNIE PRESS
22.5#s DB - 3x15

FACE PULLS
40 reps

Got checked out for my rib pain (#8 or 9). Dr. Smith says it is "sliding rib syndrome". I'm icing and may get some anti-inflammatories. I'm scheduled for high pin pull triples this weekend. I'll probably just work up and stop when necessary.

Mens Sana in Corpore Sano

M/E SQUAT

Day 1, 11 Weeks Out from '11 Heavy Metal Open

WARM UP

SQUAT
45/135/225x5, 315/365/435/475/485/485x1

PULL THRU
#6/#10x3

Stopped there, ran out of time. I felt a little 'pop' on my left side by my ribs. No bruising, just a little pain. Will see a sports med doctor Monday.

Mens Sana in Corpore Sano

ACCESSORY (B)

Day 3, 12 Weeks Out from 2011 Heavy Metal Open

SPEED DEADLIFT (double overhand)
135x5, 325/295/295/295/295/295x2

TRICEPS PUSHDOWN
#8/#10/#12/#14x10

CABLE ROW
3 x 10

I didn't do the dumbbell bench press because my pectorals and front deltoids were still really sore from Monday.
Skipped abs since I ran out of time.

Mens Sana in Corpore Sano