dbcb314’s strength log

Felt like shit. My right knee, especially my patella tendon, hurt like hell all day.

Only second time free squatting since the back injury.

Box Squats, belt, knee sleeves:
455x2x1

Squats, belts, knee sleeves:
405x2x4

I may start wrapping my knees whenever I squat. My knee is killing me.

Duration: 60 minutes

Got little sleep and slept on a couch the night before. Didn’t have a lot of fire in the workout, but it went well.

Bench Press:
330×3x1 http://www.youtube.com/watch?v=3pzwwhtIh-8

2-Board Bench Press:
315×1x1
335×1x1
355×1x1
365×1x1
315×5x1

Pull Ups, Full ROM:
BWx14×1 http://www.youtube.com/watch?v=QI6AIf2Ygnk

BWx5

BWx6

Cable Rope Ext:
?x?x3

Squats tomorrow… i hate squatting the day after bench (shoulder no likey) but didn’t have a choice this week (or the next)

Duration: 60 minutes

2nd time doing zerchers. Still getting used to forearm pain.

Chest Supported Rows:
195x6x1 (PR)
170x10x1

Zercher Squats Off Pins (3 pin, knee sleeves, belt):
275x3x1
295x1x1

Decline Sit Ups:
BW+45x10x3

Duration: 60 minutes

DE Squats
DE Squats: 255×2,2,2,2, 265×2,2,2,2, 275×2,2
Euro Squats (light knee wraps): 385×3,3,3,3,3,3,3,3,3,3
Conv Rack Pulls (Below Knee): 405×5, 455×5, 475×5
Roman Chair Abs (weight on forehead): 35×10,10

x:
xxxx1

Duration: 1 minutes

ME Bench Press
Bench Press: 300×3, 305×3,3
2 Board Bench Press: 315×3, 335×3,3
Bench Press: 225×15
Stability Ball DB Bench Press: 70×8,8,8,8
Pendlay Row: 245×5,5,5,5,5
HS High Row: 145×10,10,10,10
BB Skull Crushers: 115×8, 125×8, 135×8
Side Raises: BANDx12, BAND+10×12,12
Hammer Front Raises: 40×10, 35×10,10

x:
xxxx1

Duration: 3 minutes

ME Squats
Box Squat: 435×3,3,3
Seated Goodmorning: 185×5,5, 205×5,5,5
Close Stance Leg Press: 630×15,15, 720×15
Dimel Deadlifts: 225×12, 245×12,12
Shrugs: 385×8,8,8
Decline Abs- Weight on Forehead: 35×10,10,10

x:
xxxx1

Duration: 3 minutes

DE Bench Press
DE Bench Press: 185×3,3, 195×3,3, 205×3,3,3,3
Close Grip Bench Press: 275×3,3,3,3,3,3,3,3,3,3
OH Pin Press (neck level): 155×8,8,8,8
Hammer Chins: BW+60×5,5,5,5,5
Cable Rows- Straight Bar: 170×10,10,10,10
OH Cable Rope Ext: 96×12,12,12,12
DB Spider Curls: 25×10, 27.5×10, 30×10

x:
xxxx1

Duration: 3 minutes

ME Squats
Sumo Deadlift: 455×1, 495×1, 515×1, 545×0,0,0
decline abs 4×10

x:
xxxx1

Duration: 3 minutes

DE Bench Press
Bench Press: 295×1
DE Bench Press: 185×3,3,3, 195×3, 205×3,3,3,3
Paused Incline Bench Press (45*): 185×8, 195×8, 205×8,8
Hammer Chins: BW+45×5, BW+55×5, BW+65×5,5,5
then straight bar preacher curls 3×10 alt w/ elbow out ext 3×10

x:
xxxx1

Duration: 3 minutes

DE Squat
DE Sumo Deadlift: 275×2,2 295×2,2, 315×2,2,2,2
DE Conventional Deadlift: 315×2,2
Close Stance Leg Press: 450×20, 540×20, 630×25
then roman chair abs 1×15

x:
xxxx1

Duration: 1 minutes