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Old 03-28-2013, 06:25 PM   #363
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
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3/28: Overhead 1-rep + accessory

Bent Plate YTLs: 2.5lbs x 2 x 8

OHD
45x10
60x8
75x5
85x5
110x5
125x3
140x1 -> definitely a struggle; Im guessing strength is still a bit down from the 10-day keto prep

Heavy singles: 145 x 2 x 3 push press -> 140 was a struggle and there was no way Id be hitting 145, so I called an audible and push pressed

(back-off set): 95 x 11 -> +1 rep over last week

SST CGBP
95x5
115x5
145x5
170x5
190x4 -> overestimated top set weight here; gonna drop estimated 1RM by 10lbs for the next cycle
(back-off sets): 145 x12 -> these felt great

Pronated PUs (between OHD and CGBP sets)
Bw x 3 x 12
Bw x 5

1-arm BB Rows: 75 x 10, 11, 12, 13

Seated BHTNP
85x13
95x9
105x5

Underhand Close Grip BB Row: 135 x 12, 10, 11, 10
Superset w/ Cable Facepulls: 50 x 4 x 12

Parallel Bar Dips: bw +45 x 11, 9, 9

Superset w/ Incline DB Curls: 25 x 12, 10, 6

Plate Front Raises (all the way overhead): 25 x 20, 15
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