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Old 02-25-2013, 05:35 PM   #81
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sounds like a good plan! Ice those elbows!
thanks for checkin in, man
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Old 02-28-2013, 09:32 PM   #82
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Lower Body Total = 9,380 lbs.

Squat = 300 lbs.

10 x bar
8 x 135
4 x 225
2 x 275

a) 1 x 300

Deadlift = 405 lbs.

8 x 135
4 x 225
2 x 315

a) 1 x 405

Front Squat = 8,675 lbs.

10 x bar
8 x 115
4 x 150

a) 5 x 5 x 185
b) 3 x 10 x 135

Bench Press = 9,470 lbs.

10 x bar
8 x 135
4 x 180
2 x 205

a) 1 x 225
b) 4 x 205
c) 7 x 185
d) 9 x 165
e) 11 x 145
f) 3 x 10 x 135

Decided to come back a day early. I'll lift today and tomorrow and then take off the weekend. I wanted to lift some heavy singles; my goal was S-315, BP-225, and DL-405. When I unracked the 315 squat, my legs felt wobbly and I chickened out. But surprisingly, 300 felt easy... Maybe I should've tried 315, but today wasn't for going all out. Everything else was easy peasy, including the 405 DL (PB is 420).

Elbows are still sore, but I'm going to continue lifting

After the singles, I did a workout from this new lineup that I'm going to follow:

Day 1: Squat + Press
Day 2: Bench Press + Front Squat
Day 3: Deadlift + Incline Bench Press

Instead of a 4-day rotation, it's a 3-day. Day 2 is kind of the main variation because I'm putting emphasis on the upper-body press instead of giving lower body top priority on all 3 days. I want the front squat on Day 2 to be a break from the more intense squat and deadlift sessions. So I don't plan on performing front squat "feats." It's more to keep the groove greased in between the big 2. Same deal with press and inclines: more for greasing the groove/bench press assistance than for mighty deeds.

Heavy Squat



Heavy Bench Press: the guy wasn't familiar with pausing, and I forgot to mention it to him. He thought I just gave out at the bottom lol. He didn't actually provide assist, though.



Heavy Deadlift

Last edited by SecondsOut; 02-28-2013 at 09:42 PM.
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Old 02-28-2013, 10:27 PM   #83
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Nice lifts! Getting it done. Take care of those elbows. You ever try arm sleeves? I haven't yet, but some people swear by them.

Keep crushing.
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Old 03-01-2013, 08:44 AM   #84
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ur bigger than i thought!
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Old 03-01-2013, 11:12 AM   #85
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Nice lifts! Getting it done. Take care of those elbows. You ever try arm sleeves? I haven't yet, but some people swear by them.

Keep crushing.
thanks, Mike. no, i haven't tried those, but thanks for the suggestion. guess we'll see what happens. i certainly don't want to have to deal with a serious injury.

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Old 03-01-2013, 04:40 PM   #86
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Strong work.
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Old 03-02-2013, 11:01 AM   #87
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Nice, all lifts looking strong. Elbow pain is no fun, been there.
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Old 03-02-2013, 01:54 PM   #88
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Strong work.
thanks man

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Nice, all lifts looking strong. Elbow pain is no fun, been there.
thanks. btw, the metal soundtrack in the vids was inspired by the punk tracks in your and Soldier's vids
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Old 03-02-2013, 03:17 PM   #89
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Good work SO,good work.
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Old 03-02-2013, 03:25 PM   #90
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Day 1: Squat + Press
Day 2: Bench Press + Front Squat
Day 3: Deadlift + Incline Bench Press
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