Week 23 - Day 65B

08 Nov 2011

Squats:

2 x 5 x Bar 5 x 145 3 x 165 2 x 185 3 x 5 x 200

Press:

****5 x Bar 3 x 5 x 70

Deadlift:

5 x 155 3 x 175 2 x 195 3 x 5 x 210

Week 23 - Day 64A

03 Nov 2011

Squats:

5 x Bar 5 x 135 3 x 155 2 x 175 3 x 5 x 195

Squats were really good.  Narrowed my grip width and made a really tight shelf for the bar to sit on.  Upper back was definitely getting worked more than usual.  Breathed into my stomach.  Split the floor apart, had a fairly wide stance.  Box squatted again.  I think I'm going to continue box squatting.  Had no back pain.  I'm just not sure if I'm going down enough.

Bench:

****2 x 5 x Bar 5 x 55 3 x 75 2 x 95 3 x 5 x 120

Bench was pretty easy.  Narrowed my grip and tucked my elbows.  Arched back sufficiently and pushed my legs into the ground to put the load across my upper back.

Rows:

****5 x 95 3 x 5 x 120

Pretty easy.  Pulled into my lower chest / abdominal area.

Accessories:

****11/4/3 x BW + 7.5 - Banged out 11 reps on the first set.  Pretty fatigued on the last 2 reps

3 x 10 x 10 Reverse crunch - Not too bad.  Core endurance has definitely improved since I've started doing core.

Updated Stats (25 weeks) - May 30th to Oct 28th

02 Nov 2011

Weight:  180.2

PRs:

Squat:  240 lbs Bench:  155 lbs Deadlift:  290 lbs Press:  87.5 lbs Rows:  160 lbs

I'm very pleased with my squat and deadlift.  My bench got back up to where I left off with before restarting my SL routine.  The press has not moved much in the 20+ weeks I've been well...pressing.  I definitely think the extra HIIT after the sessions are taking some toll on my recovery times, especially my squats.  I want to break through my plateaus, especially with my press.