16 November 2011
Back squat:
Warmup x a few sets
275 lbs. x 1
295 lbs. x 1
305 lbs. x 1
370 lbs. x 2
415 lbs. x 1
440 lbs. x 1
340 lbs. x 8 (wanted to max out on reps)
Squat shrugs 340 lbs. x 10 (bar high on traps, move it up and down through shoulder girdle action only)
Bench press:
Progressively heavier triples x 6 sets (still light, top weight was 215 lbs.)
235 lbs. x 3
245 lbs. x 3
255 lbs. x 3 (all paused)
Pullups 3x5 reps
Seated rows x 3 sets, medium weight, 8-10 reps, last set followed by row shrugs x 10
Dip shrugs x 2 sets
Hammer curls x 3 sets
Situps x 2 sets on incline ab board
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