Deadlift(no belt): 8@407.9/185, 8@418.9/190, 8@429.9/195
Front Squat: 5@135/61.2, 5@185/83.9, 5@205/93
Seated Row: 15@147/66.7, 15@165/74.8, 15@177/80.3
Lat Pulldown: 2×10@135/61.2
Reverse Hyper: 3×10@bw
The deadlifts were much better than last week, I guess my body got used to the 8’s quicker than I’d imagined. I finally was able to semi-comfortably do a front squat. Mike said to put wrist wraps on the bar, but I forgot why so I ended up putting them on it and using them as pads to sit on my shoulders which allowed the bar to rest there much easier without rolling around. This wasn’t the intention he had but it worked and I’m happy, now to get the weight up a bit.
CGB: 8@265/120.2, 8@275/124.7, 8@280/127
CG Lockouts(~6″ ROM): 5@345/156.5, 5@365/165.6
DB Floor Tate Press: 10@48/21.8, 2×10@59/26.8
Dips: 3×10@bw(~310/140.6)
BB Bicep Curl: 3 sets 85/38.6,65/29.5,45/20.4 pyramid thingy…ouch
My triceps were done after the dips and after three sets of the bicep pyramid my biceps were too. Good day overall, my arms are a little shakey now. My adductor is feeling much better today, I’ll probably do a little massage tonight and maybe a bit of icing but that’s it. I’m hopeful for a saturday squat day, even if it is light.
Squat: 5@365/165.6, 5@375/170.1
Well coming into the workout my left adductor was tight, I think it’s from squatting on saturday, but it seemed like the kind of thing that would losen up as the warm ups went on. Well it went the other way and tightened up, so I called it quits after just two sets. I’m kind of depressed as I was just getting back to squatting without pain. Hopefully after some icing/heating and stretching it’ll be better. I want to be able to deadlift on thursday and squat on saturday but I won’t risk another long term injury.
Legs Up: 5@255/115.7, 2×5@275/124.7, 2×5@285/129.3
Incline: 5@205/93, 5@225/102.1, 5@235/106.6
Floor Press: 5@265/120.2, 2×5@285/129.3
BB Curl: 10@75/34, 10@85/38.6
Lots of pressing today, I forgot how much volume there is on legs up day. The incline was tough to find the right path on, I think if I were to do the korte again one of the bench days would be an incline day. After finally finding the path on incline I had to move to floor press where I struggled to forget the incline path…I got it right on the third set.
Rev. Band Squat: 2×5@545/247.2, 5@555/251.7, 5@565/256.3
GM: 10@135/61.2, 10@185/83.9
Short workout as I ahve to goto a wedding in 15 minutes so I ran out of time. The reverse band squats are killer, the first set was so hard I didn’t think I would be able to finish another. However on the rest of the sets I widened out my stance so I could stay a little more upright and they all went smoothly except the last but I was pretty tired by then. I was supposed to do 5 sets in total but again, no time. The bands are taking around 200lbs at the bottom and they are slack at the top, I’ll try to get a measurement of what the bands are really taking next week.