BENCH PRESS

week ? day ?

shoulders
hips

BENCH PRESS
45x5, 135x2, 185/225/275/315/365x1, (added 1 board) 395x1, 425x0, 425x1
*ugly PR

LAT PULLDOWN
3 sets of 10

TRICEPS PUSHDOWNS
3 sets of 10

Mens Sana in Corpore Sano

SQUAT

week ? day ?

shoulders
hips

SQUAT
135x5, 225/315/365/405/455/495/545x1
*last one with 36" knee wraps

POWERSQUAT GM
6 plates, 2 sets of 8
8 plates, 1 set of 8
*trying to not go crazy with these so I don't get too sore.

Missed Monday's work, so I'm going in tomorrow to make up. I probably won't be back in the rest of the week as I prepare for the qualifying exam. WOO HOO

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 4 day 3

ROWS
12, 10, 8, 6
*ascending weight

TRICEPS EXTENSIONS
12, 10, 8, 6, 8, 10, 12
*same weight; had to lower weight for last set

FACE PULLS
3 sets of 10
*same weight

MACHINE FLY
12, 10, 8, 6
*ascending weight

MACHINE OVERHEAD PRESS
3 sets of 10
*same weight

*Everything done with no rest.
*I didn't want to bench today because my forearm is still bothering me. For some reason the overhead press didn't bother it.

Mens Sana in Corpore Sano

SQUAT

week 4 day 2

shoulders
hips

SQUAT
135x5, 225/315/365/405/455/495/495/495x1

Mens Sana in Corpore Sano

BENCH PRESS

week 4 day 1

shoulders

BENCH PRESS
45x8, 135x2, 185/225/275/315/365x1, (added 1 board) 395/415x1
*tied PR

FACE PULLS
4 sets of 10

Mens Sana in Corpore Sano

DEAD LIFT

week 5 day 4

hips

DEAD LIFT
135/225/315/365/405 x 1, (added rev strong band) 485x1

Quit there. If I'm going to dead lift twice a week I will have to put the form day after the heavy day. Everything just felt heavy and crappy. I also forgot about packing my neck, so that may have held me back a bit. My knee was bugging me, but I'm pretty sure it's my VMO that is causing it, so I'll just keep up the soft tissue work and it should be okay. My forearm seems to be about 80% right now. I'm glad I skipped bench press yesterday because it gave my arm a chance to heal. Assuming it feels at least this good on Monday I plan to work up on the one board.

Mens Sana in Corpore Sano

DEAD LIFT

week 5 day 3

hips

DEAD LIFT
135/225/315/365/365/365/365/365/415/415/415/415/415 x 1
*1 minute rest

Felt pretty strong. Kept my neck packed and made sure to flex my lats.
Irritated the medial side of both my knees. I think this is from having my feet turned too far out, but I don't know. I'm also not sure if dead lifting 36 hours after a heavy squat session was a good idea, but I thought it was fun.

Mens Sana in Corpore Sano

SQUAT

week 5 day 2

shoulders
hips

SQUAT
45x5, 135/225/315/365/405/465/495x1, (added reverse light bands) 545x1

POWERSQUAT GOODMORNING
4 plates for 10
6 plates for 10
8 plates for 10
8 plates for 10

It was nice to get some assistance work in on a squat day. I'm not sure how we had time for this, but we did.

Mens Sana in Corpore Sano