Training Log 8/14/09 - 8/21/09

Extra two days this week; moving my schedule over to match with my training partner's schedule.

8/14/09

A1) Incline BB Bench Press
205: 5
235: 3
260: 7 (last month 255x7)

B1) Dips
50: 5x15

B2) Pull-Ups
BW: 5x8

C1) External Rotation - 3/0/3/0
5: 4x15

C2) Scapular Retractions
42.5: 4x25

8/16/09

A1) Trap Bar Deadlift
200: 5
225: 3
250: 27 (225x25 last month)

B1) Natural Glute-Ham Raise with Push-Up
BW: 4x8

C1) Back Extension - 4/2/0/1
10: 3x11

C2) Side Plank
BW: 3x30 seconds per side

Had to knock a set off the back extensions and planks because my erectors were cramping up.

8/18/09

A1) BB Standing Military Press
125: 5
140: 3
155: 12 (150x11 last month)

B1) Bent Over DB Row
85s: 3x11
70s: 1x25

B2) Standing DB Military Neutral Grip Press
40x2: 4x13

C1) Tricep Pushdown
80: 3x13

C2) Face Pulls
50: 3x17

8/19/09

A1) Front Squat
130: 5
150: 3
165: 18 (155x15 last month)

B1) Glute-Ham Raise w/ Push-Up
BW: 4x8

C1) Back Extension - 4/0/2/1
10: 3x12

C2) Plank - Arm & Leg Up
3x19 seconds per side

D1) DB Rotating Curl
35x2: 3x10


8/21/09

A1) BB Incline Press
45: 10
95: 10
135: 8
185: 5
225: 3
265: 1
295: 1
315: 1 (PR, old PR 295 from around April '09)
320: Miss

B1) Pull-Ups
BW: 10x5

B2) Dips
60: 5x10

C1) Scapular Retractions
50: 4x20

C2) External Rotations, Flexion - 2/0/2/0
5: 4x9

I will start deloading tomorrow and do so for one week. The extra workout is just because I am moving my training schedule to match my partner's. The incline press miss @ 320 was a little disappointing. 315 felt quite easy and I thought 320 was a sure-fire hit, but on the way down I tapped against the rack which sent the weight off-course and broke my concentration. Just goes to show how practice plays a role in lifting maximal loads. I have not done work at 1RM loads in the past 3 months and I forgot what it was like to hold that much weight! I won't be satisfied, but I can't complain about the 20 pound PR on the Incline.