10/26/13- Yesterday was supposed to be leg day and today was supposed to be shoulder day. I just didn't think I had it in me after work last night to hit legs, and didn't want to do a 4-5 day stretch without a day off like last weekend, so I combined the two today. Made for a fitting punishment for missing legs last night, lol.
I've been pushing the envelope lately as far as increasing the weight on my squats and bench presses. I think I have found my limit for a while. Well, I know I have on squats, lol. I was questioning what I had gotten myself into about halfway through today's squat session. I am normally pitiful when it comes to deadlifts but, after today's squats, my 135lb deadlift warmup seemed almost impossible.
Starting with today's workout, I am rotating the two exercises as far as intensity goes. Today was heavy squats and light deadlifts. Next week will be heavy deadlifts (this is relative, lol. They will be heavy for me anyway) and light squats.
The rotating session as well as my new warmup routine (for bench/squat/deadlift) was suggested by a more experienced lifter in the USAPL with whom I have been corresponding by email. I really liked the new warmup routine. I was skeptical about doing sets with just the bar, but it did help.
Bar x 10, 10
135 x 8
185 x 5
225 x 2
245 x 1
275 x 1
315 x 1
355 x5, 5, 5, 5, 5
135 x 10
185 x 10, 5, 5 - I know this looks rather easy, but I was wore slam out from my squats. I didn't feel like I had recovered from them until I was well into my shoulder workout.
Seated military press
Bar x 15, 15
95 x 10
135 x 8
145 x 8
155 x 6
DB upright rows
15 x 15
20 x 10
25 x 12
30 x 10
30 x 12- Couldn't find the 35's, so I added 2 reps with the 30's
50 x 12, 12
80 x 12, 12, 12- I usually use straps on these, but I need to work on my grip for deadlifts (it's pitiful), so I tried doing them without straps. Got the first set, but had to resort to straps on the remaining sets.
Crossover lateral raises
20 x 12, 12
30 x 10, 10, 8- done for the week! Now I can lay around tomorrow, watch football, and whine about how much pain I am in, lol.
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."
Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, do 425, squat tbd