Week 2 Day 1
11/10/2014
Deadlift: 5 X 5 @ 455
Safety Squat Bar GM: 3 X 12 @ 155
w/ Cable Rows: 4 X 15 – 20 @ 150 – 200
GHR: 4 X 10
w/ Ab Wheel: 4 X 12
Great workout, deadlifts felt awesome! 455 felt about the same as 405 last week. I’m really focusing on dialing in my technique and making all the reps as fast as possible.
My accessory work here was pretty basic. Just working on bringing up my entire backside and finishing up with some ab work.
Week 2 Day 2
11/12/2014
Bench: 5 X 5 @ 245
Bench w/ Slingshot: 3 X 10 @ 275
CSR: 3 X 15 @ 115 w/ Mini Band 3D Y’s X 100
Neutral Grip Pulldowns: 3 X 15 @ 120
Tricep Pushdowns: 4 X 20 @ 70
Shoulder still doesn’t feel 100%, but the benching felt good. Going with a slow progression on the bench.
Week 2 Day 3
Squat: 5 X 5 @ 345
Front squat: 2 X 8 @ 225
Sumo deadlifts: 3 X 5 @ 315
RFESS: 3 X 12 @ 16kg w/ Paloff Press: 3 X 10 @ 70
Single leg leg press: 3 X 20/each @ 145
I sped up the decent on the squat. It felt great! A lot easier to hit depth and it felt strong. I’m going to experiment with it more and see if I can maintain a nice upright torso when the weight increases. I’m looking forward to seeing how this goes.
Week 2 Day 4
OHP: 5 X 5 @ 155
Pull ups: 3 X 10
KB Press: 5 X 1 @ 48kg
Got a nice, quick workout at AMP Fitness at their Grand Opening. It was an awesome time and I had my first try at “The Beast”.
