Month: June 2014

Decent workout. Deads were slow, mostly due to my back/core being totally annihilated from zombie front squats yesterday. Bench felt pretty good – fatigued pretty quickly and the 3rd double @ 335 was tough. Accessory work was fine, nothing crazy.

Deadlift:
225x3x1
325x3x1
380x3x1
455x3x1
455x3x1
520x3x1
520x3x1
555x2x1
555x2x1
555x2x1
520x3x1

Paused Bench Press:
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x3x1
335x2x1
335x2x1
335x2x1
275x5x1
275x5x1
275x5x1
275x5x1

Hammer Chins:
bw x8x1
bw x8x1
bw x12x1

Decline Crunches:
bw x20x1
bw x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

Start of week 4 and it went well. Today was supposed to include light bench press, so I just dropped it to give my joints and shoulders some extra rest – bench gets hit hard tomorrow anyways. Squats were easy and zombie front squats were brutal. My upper/mid back was cramping for a good 2 hours afterwards. Had a nice PR on neutral grip db bench.

High-bar ATG Squat:
135x10x1
275x5x1
325x4x1
380x3x1
380x3x1
430x3x1
430x3x1
430x3x1
430x3x1
430x3x1

Zombie Front Squats:
225x5x1
275x3x1
325x3x1 (PR)
325x3x1
325x3x1

Neutral-grip Flat DB Bench:
80x8x1
90x8x1
100x8x1
110x8x1
120x7x1 (PR)

45-degree Hypers:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes