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Old 08-16-2007, 06:08 PM   #14
Kevin Perry
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Join Date: Jul 2007
Posts: 1,672
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Ok, back from a few days of rest. Just gonna post up the work instead of the warm up.

Thurs. Aug 16, 2007

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
145 x 1 x 1
155 x 1 x 1

205 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 1 (became too heavy)
95 x 5 x 2

Power Clean:

65 x 5 x 2
75 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3


Barbell Row:

75 x 5 x 2
85 x 5 x 1
95 x 3 x 1
105 x 2 x 1

125 x 5 x 1 (started getting to be to much)
125 x 3 x 1
115 x 5 x 2

Dips:

35 x 5 x 2
45 x 5 x 3

Pullups:

0 x 5 x 3
35 x 5 x 2
45 x 5 x 3

Crunchs:

35 x 10 x 3

Cool down with 5-10 min of stretching

I think I attempted for too much weight in the press and power clean so I will have to scale back and monitor my progress slowly on those lifts. I can feel the squats getting tougher to do so I may scale back the increases by 5 rather than 10 lbs. I know recovery has been a huge factor this week since work really messed with my sleep cycle and diet. It's been impossible to get more than 4 hours of sleep a day this week. Im sure a mass gain program is pretty badly hindered when you work a 10-12 hour manual labor job at night.
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