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Old 06-16-2013, 04:06 AM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday - Deadlift and Back

* Went much lighter on deadlift than normal, my glutes don't seem to be recovering from the hard squatting and deadlifting, so I backed off a bit. Also threw in some squats to get my legs used to more frequent squatting.

Squats
120, 170x5
220x5, 3 sets

Deadlift
306x6, 9 sets

Barbell Row
120x10, 5 sets

One Arm Barbell Row
60x8, 3 sets

Supine Ring Row
BWx8, 3 sets

Saturday - Bench

* Slightly less volume than normal, pushups felt easy because I had more left in the tank than I normally do towards the end of my workout.

Bench
290x1 - felt great
250x6, 5, 4, 4
225x6+4 rest pause
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Dips
BWx9, 8, 8

ss w/

DB Hammer
29x11, 11, 10

Pushups
3 sets

Ab Bench Arm work
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-16-2013 at 11:33 PM.
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