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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