Week 3 Day 1
11/17/2014
Reps/sets
Deadlift: 5 X 4 @ 475
DL from just below knees vs short monster mini’s and short light bands: 245 X 15 X 3
GHR: 3 X 8 w/ DB Shrug: 3 X 25 @ 50
Ab wheel iso hold for 10 seconds X 3
Deadlifts felt pretty good today. My lower back felt a little fatigued going into the session. I think I could have forced my chest just a little more upright. Overall happy with how they felt.
I really liked the banded deadlift. It’s been a long time since I’ve deadlifted against bands. These felt good today and gave me a nice glute pump…
Week 3 Day 2
Bench: 5 X 4 @ 255
Bench: 2 X 15 @ 185
Lat Pulldown: 120 X 20, 140 X 15, 160 X 12, 180 X 10 w/ Facepulls: 2 X 20 @ ~40, 2 X 15 @ ~40
Kaz Press: 3 X 12 @ 115 w/ DB curls
My shoulder is improving and bench is feeling better each week. I’d like to get some more volume in on the bench, but I’m not going to add too much too soon. My main goal is to get my shoulder feeling 100%.
Week 3 Day 3
Squat: 2 X 4 @ 365, 375 X 4, 385 X 4
SSB squat: 245 X 10, 265 X 10, 285 X 10
Sumo DL: 2 X 3 @ 365
Leg Press Single leg: 3 X 15 @ 5pps
Planks
Squats felt great. I am liking this faster descent into the hole. I did SSB squats to work on staying upright during the squat. The SSB will really pitch you forward if you don’t stay tight.
Week 4 Day 4
OHP: 5 X 4 @ 165
Incline DB Press: 2 X 20 @ 75
Pullups: 4 X 10 w/ Lateral Raises: 3 X 20 @ 20
Standing Neutral Pulldowns: 3 X 15 @ 70 /w T’s: 3 X 12 @ 30
Shoulder is feeling great on the OHP, feels better than the bench.
