Sunday, November 9th, 2014
Back Squat: 45X10, 135X6, 185X4, 225X3 (sleeves on), 275X3 (belt on), 315X2, 345X1, 365X1, 385X1… 395X2X2
Walk Outs: 425, 455, 455 (first one was very shaky and I tripped on my shoe lace, yes I only me… so I took it again and it felt more solid)
Back Ext- 20X3
*Strech, foam roll, physio
Monday, November 10th, 2014
Tuesday, November 11th, 2014
Bench Press: 45X8, 95X6, 135X4, 185X2… 205X2X5(comp pauses)
Bench Press (AMRAP 135lbs)= 22 reps
DB Bent Over Rear Delts: 7.5X100
Hammer Curls: 30X12/10/10
Wednesday, November 12th, 2014
Thursday, November 13th, 2014
Deadlift: 135X6, 225X4, 275X3, 315X2 (add belt), 365X1… 405X2X5
Extra Wide Walking Lunges: 15X4
Back Extensions: 20X3
Friday, November 14th, 2014
Bench Press: 45X12, 95X6… 135X10X4
Wide Grip Upright Row: 90X10X3
Seated DB OH Press: 35X12X3
DB Standing Rear Delts: 5X100
DB Tri Press-ups: 25X12X3
Hammer Curls: 30X12X3
Saturday, November 15th, 2014
Sunday went much better than I had anticipated. Since my stress has been through the roof and I’ve been in the dumps it’s made it extremely hard for me to get more than 5 hours of sleep let alone eat. It was a rough week and I’m trying to take it day by day. I’m going to get through this, for better or for worse! I’m looking forward to stepping on that platform in the next couple of weeks!
Tuesday’s bench went great. I went relatively light and just worked on speed and pauses. No complaints in this department.
Thursday’s deadlift felt alright; it was meh really, not hard but not easy. I wasn’t in the right head space, it was hard to keep food down and I was lacking sleep. I didn’t really expect anything greater in all honesty; I was my own worst enemy that day.
Friday was I good pump day, I was feeling better and really just aimed to get blood flow in certain areas to loosen up and feel good.