2012-02-21 Squat Deload and Program Stuff

Changed some stuff around. Squat day is now Squat/BBB Dead/KB Swing, Dead day is now Dead/BBB Squat/GHR. Unsure of ab work there given that 5x10 deads today is getting a pretty hefty sensation in my abs even at 185 bar weight. Deads (at least the BBB ones, not sure about the main ones for the time being) will be done TNG in line with Emevas's suggestion. Also guess who I consulted with the general program changes. >.>

Squat Deload Day

Squat - 45, 95
5x 155, 190, 230
Much harder than I'm comfortable with. I think I'm going to add a day after benching to see if it helps, since most of the issue seems to be upper back tiredness (...which probably comes from bench day, what with the benching [with a tight back], chins [with deliberate focus on back recruitment], push-ups [with a tight back that actually gets more fatigued from these than from anything else I do on any day of this program], inverted rows [with deliberate focus on back recruitment], and prone internal rotations [which are stabilized heavily by the upper back]). I think I have some idea of why I'm caving over on all my squat sets.

TNG Deadlift:
5x10, 185lbs
So uh
This was interesting
Mild shoulder discomfort until I brought my grip out slightly
Getting better at the control aspect
Looking forward to doing these with real weights. Y'know, like the ones Emevas uses.

DB Swing:
5x15, 45lb DB
Upping the weight next time, and possibly alternating with the Deads to save time. That'll be fun. My ass feels like it's the size of a watermelon.

2012-02-20 Few Weeks of Backlog

Deadlift 5s -

DL - 135, 185, 225, 270, 310
350lbs - 7

GHR - 10, 10, 7, 7, 6
Hands behind head

Rollout - 10

Front Squat Hold - 275x15s, 315x30s, 315x30s

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Bench 5s -

Bench - 45, 70, 95, 115, 135, 155
175lbs - 7
Total of 21 Chins. Some reps TnG

Push-Up - 10, 10, 8, 8, 7
4 chins

Inverted Row - 8, 7, 7, 6, 5

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Squat 5s -

Squat - 45, 95, 135, 185, 250, 285
325lbs - 5

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Press 3s -

Press - 45, 70, 95, 110
125lbs - 7 or 8
17 chins

Dip - 8, 6
1 chin

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Deadlift 3s -

Dead - 135, 185, 225, 290, 330
372.5lbs - 3

GHR - 10, 10, 8, 8, 6
Vampire position

FS Hold - 275lbs, 30sec, 2 holds

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Bench 3s -

Bench - 45, 95, 140, 165
185lbs - 5
16 Chins

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Squat 3s -

Squat - 45, 95, 135, 185, 225, 270, 310
345lbs - 3
Did the first two reps in my old style. It seems like Ineed to keep a really vertical torso to avoid GMing.

Front Squat - 135x10x5

Power Shrug - 185x10, 10, 10, 10, 7

PIR - 5sec holds, 3lbs, 10, 10, 9 (plus an extra 10sec)

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Press 531 -

Press - 45, 75, 105, 120
132.5lbs - 6
12 chins

Chin - 4, 2, 2, 2, 2, 1

Dip - 8, 7, 6, 6, 5
Mild pain in shoulder on these

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Dead 531 -

Dead - 135, 185, 225, 275, 310, 350
395lbs - 2

GHR - 10, 10, 10, 9, 6
Vampire

FSH - 295 for 5 holds of 20sec

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Bench 531 -

Bench - 45, 85, 125, 150, 175
195lbs - 3
18 total chins. Final set not paused.

Push-Up - 10, 10

Inv Row - 10, 10

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Squat 531 -

Squat - 45, 95, 135, 185, 225, 290, 325
365lbs - 1

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Press Deload -

Press - 45, 55, 70, 85
17 Chins

Chin - 3, 3, 3, 2, 2

Dip - 10, 9, 6, 6, 4

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Deadlift  Deload -

Dead - 135, 165, 205, 250
Bad form

Squat - 5 of 10 with 155, some highbar/lowbar switching

GHR - 10, 10, 10, 6, 6
Vampire

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Bench Deload -

Bench - 45, 65, 80, 100, 120
19 Chins

Push-Up - 5 of 10, but iffy right side so repeat

Inv Row - 10, , 10, 9, 9

PIR - 2x10x5sec with 2.5lbs