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Old 02-18-2013, 07:04 PM   #66
SecondsOut
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Default Monday, 2/18

Lower Body Total = 10,125 lbs.

Deadlift = 4,725 lbs.

8 x 135
4 x 225
2 x 315
1 x 365 (easier than last few w/o's; probably would've gotten a triple)

a*) 3 x 5 x 315

Front Squat = 5,400 lbs.

8 x 90
a**) 4 x 10 x 135

Press = 4,950 lbs.

15 x bar
6 x 90
3 x 115
2 x 135

a) 6 x 5 x 95
b***) 10/10/8 x 75

*I was finally able to accelerate the bar at an acceptable speed. Again, I always use controlled negatives. Messed up rep 1 on set 2: leaned forward out of the bottom, so the bar was a couple inches away from my shins. This slowed the rep down, but I recovered on rep 2.
**Used 135 on all 4 sets as opposed to alternating with 115. This was easy, especially b/c I was wearing Dickies canvas work pants

***Crapped out on the last set; not enough rest between the sets of 5 and the sets of 10. I was trying to finish too quickly.

Next W/O

Deadlift: I don't want to increase the weight, and I don't want to increase the sets. This leaves reps & rest pause for variation. I'll add 2 reps to each set (3 x 7 x 315), cut the rests from 3 mins. to 2.5 mins., and still focus on speed. I want to continue feeling strong before, during, and after my DL workouts. I'll go balls to the wall later, when I feel I've made significant progress.

Front Squat: I want more, but I'm not sure yet if I want more sets, reps, or weight. My rests are pretty short.

Press: I wasn't sure how 95 would feel. It felt very light. I should've done 8 sets or 6 x 5 with 115. I should've gotten more volume in today, but I haven't done sets of 5 with press in a while and wasn't sure how I'd respond. Better safe than sorry, I guess.

Last edited by SecondsOut; 02-18-2013 at 07:07 PM.
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