Sunday, April 6, 2014

LP Day 24

1. Squat
395x3
395x3
395x3
395x3
395x3

2.  Press
155x5
155x5
155x5

3.  Deadlift
405x1
455x1
485x1

4.  Power Clean
225x1x3
245x1
265x1
275x1

LP Day 23

1.  Paused Bench
275x1
285x1
300x1  https://www.youtube.com/watch?v=WEhSzggNlwA
250x5
250x5
250x5
250x5

2.  Pendlay
250x5 https://www.youtube.com/watch?v=GI7nWMgJbCg
250x5
250x5

3. Face Pull
70x25
70x25

4. Hammer Curls
15x15
15x15

Tuesday, April 1, 2014

LP Day 22

1. Squat
390 lbs x 5 reps @ 9.5
390 lbs x 5 reps @ 10
390 lbs x 5 reps @ 10  

2. Romanian Deadlift
225 lbs x 5 reps @ 7.5
240 lbs x 5 reps @ 8
250 lbs x 5 reps @ 8  

3. One Arm Farmer's Walk
2 trips each side - 70 lbs x 40 feet

Notes
I feel crushed.  Warming up with 135 my lower back still felt sore.  I knew it was going to be an interesting session.  Every squat set was limit.  I've got plans for the next 5 sessions.  I'm going to begin a mini-taper this Saturday, by dropping the deadlift back off set of 5. Then throughout the week, I'll selectively drop volume on certain lifts, except for bench.   The following Saturday I will hit:

405x3x5 Squat
160x3x5 Press
495x1 and 455x5 Dead

After that I'll take a full week deload and move into the next phase.  I believe I can still run a linear program, but I can no longer add 5 lbs every 3-4 days on squats.  The last squat set tonight was one of the hardest of my life.