Recap of This Week’s Training: September 8th- September 13th, 2014

Monday, September 8^th, 2014

Back Squat: BarX8, 135X5, 185X4, 225X3(added sleeves), 275X2(added belt), 315X1, 345X1…     365X3X3… back was torched

Back Squat (Down Sets): 315X5X2… even more torched… 275X5

Split Squats: 25X3

Back Extensions: 20X3

Elliptical 15 minutes

Tuesday, September 9^th, 2014

Bench Press: BarX8, 95X6, 135X4, 175X3, 205X2, 225X1… 240X1X3… failed 4^th set (didn’t rest long enough, called it there and went down)

Bench Press (Down Sets, 2s Pause): 190X6, 190X5X2

Tri Dips: 8/6/5/5

DB Row: 70X12X3

Rear Delt Machine: 70X10X3

DB Hammer Curls: 25X12X3

Rower 1500m: 7:14

Wednesday, September 10^th, 2014

OFF

Thursday, September 11^th, 2014

Deadlift: 135X6, 225X4, 275X3, 315X2, 365X1, 405X1, 425X1… 445/455/465X1

Deadlift (DS): 365X5X3

Bench Press: BarX10, 95X6, 135X4, 175X2, 205X1… 220X3X3

Bench Press AMRAP (175) = 8… didn’t have a spot

Friday, September 12^th, 2014

Rower 1000m: 5:04

Chin-ups: 6/6/5/4/4/4

Back Extension: 25X4

Wide Grip Upright Row: 85X10X3

1 Legged Hamstring Curl: 35X15X3

DB OH Press: 35X12/10/8

DB Flys: 20X10X3

DB Standing Rear Delts: 10X15X3

DB Hammer Curls: 25X10X3

Cable Triceps Extension: 47.5X12X3

Check out my 240lbs bench & 465lbs deadlift @

Monday’s squats were extremely rough, much rougher than I had hoped. I wasn’t fully recovered from Friday’s deadlift session; my back felt like death all weekend, but in a good muscle soreness type of way… I was thrilled it wasn’t the usual pain I had before I stopped deadlifting for months. My back felt fine on Monday until I started warming up… and BAM back pump with a plate. This made for a pretty agonizing squat day but I managed to live. Not the best of days, but I got through it with no pain, just pump.

Tuesday’s bench session went well. This was my first time benching 240lbs and I managed to hit it for 3 singles for a new PR. My form definitely wasn’t the greatest, my hips/ass came up and I know it’s something I need to work on and will try some different positions with my feet next bench session. My hip flexors are extremely tight and I need to stretch them out more to increase flexibility in this area.

Wednesday I had every intention to go to the gym but sadly I got stuck at work all day and couldn’t make it in, which was a piss off.

Thursday was different than what I had planned. I knew I was going to be supressed for time on Friday so I decided to get both my main lifts in and do both “accessory” exercises for Thursday and Friday on Friday. Deadlift is definitely feeling pretty solid, not 100% but definitely getting there! I’m excited to push this lift over the next few months. Benching was also solid, managed to hit 220lbs for 3 triples, which I’ve never done before. I finally feel like everything is starting to come together again.

Friday was awesome, nothing crazy, got a good pump and did some cardio. I’m looking forward to resting this weekend and starting fresh on Monday! I’m determined to get my Wednesday in next week!