Friday 8/24/12 - 5:00pm
Bench Day
We just did the primary lift today and made it quick as we had a special date night planned (and it's just deload week anyway).
5x45
5x45
5x50
5x60
Sunday 8/26/12 - 9:30am
Deadlift Day
Deload week comes to an end - today was the day. Used the lighter weights as a time to practice playing around with not using straps and also using the Fat Gripz a little bit.
5x45, with Fat Gripz and no straps
5x75, with Fat Gripz and no straps
5x135, no straps
5x135, no straps
5x135, no straps
Having a lot of pain and inflammation in my left elbow these days. Just got a box of Barleans fish oil in and hopefully getting on that regularly will help. In the meantime it's causing issues with my grip. I don't notice when I use straps, but without the straps I have a hard time holding a solid grip on the left. No pain during the lift - just doesn't stay gripped. Hurts later.
Accessory work:
Accessory work also coordinatingly lighter since it's deload week.
Superset:
- D-bell shoulder press, 20# dbs - 3x10
- Pullups, slow deadhang, purple band - 3x10
Superset:
- Floor press, 75#- 3x10
- Barbell row, 75# - 3x12
Superset:
- Bench dips, legs straight - 3x12
- Knee raises - 3x10
Monday 8/27/12 - 6:00pm
Press Day
Made some adjustments to our 1RMs based on our numbers the last two months and printed out new cycles of Wendler 5/3/1 calculations for ourselves. So, thing are back to being a bit heavier this week, but not too much since it's just week 1.
5x45
5x50
5x55
14x60
Safe to say my press is getting much stronger. Makes me super happy to be able to safely and strongly press overhead again.
Accessory work:
Spiced up the accessory work a bit today, but keeping the emphasis on the main lifts and not trying to kill ourselves on accessories.
600ft weighted carry - 30#dbs and 20# in weight vest
100 goblet squats w/ 12kg kettlebell
60 pushups at a 40-degree angle to make them easier
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