Training Update October 20, 2012

Another week another Squat PR.

Monday

Squat 280 5x5

Press 155 5x5

RDL 225 3x5

Wednesday

Squat 250 2x5

Bench Press 225x1, 245x1, 255x1, 225x5

Barbell Complex 
Barbell Row, RLD, Press, Low-Bar back squat, Good Mornings.
Weight on bar: 93# (odd poundage due to wooden spacer/bumper plates).
Rest between sets: 90 seconds.

Saturday

Squat 330x5  PR.

Press 175x5 rep PR.  Too much layback on the last 2 reps. this leaves my lower back sore and is a bad habit. I think it is due to losing tightness in my abdominals.

Deadlift 405x2 (rep PR), 365x3, 315x6. Better spinal extension than last week. Next week 395x5

Push-Ups 40 Didn't push it because I was a pansy.

I have been riding the press pony for a while now. I think I can go back to the bench press now. Not too much pain and haven't done dips for a month. Perhaps I'll try some sets across next Monday.

I recorded all of my work (heavy) sets this week so you can get a better idea of how my training goes, in the rare case you are interested.

I make no claim to have perfect form. In fact I think I am going to reset my press to correct some bad habits.

Volume/Medium Day

Recovery/Light Day

Intensity/Heavy Day