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JeffersIcon...11-03-2011 @ 20:47 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq
I use a mixed grip on my deadlifts no straps.
JeffersIcon...13-03-2011 @ 21:00 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq
Date: Thursday 10th March @ 7am

Warmup:
Chins:
BW x failure X many

Push Ups:
BW x 15 x 3

Bench Press:
Bar x 10
45 x 10
55 x 10
65 x 10

Work Sets:
Bench Press:
80 x 5
90 x 3
100 x 3

65 x 10 x 5

Inc DB Press:
30 x 11,9,8,8

Smith Machine JM Press:
50 x 12
50 x 12
50 x 12
55 x 12
55 x 12

Rope Pulldown:
8 x 15
8 x 13
8,6,4 drop set x failure on each.
JeffersIcon...13-03-2011 @ 21:06 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq
Date: Friday March 11th @ 7am

Warmup:
Walking Lunges:
BW x many

Squats:
Bar x 10
70 x 10
70 x 10
85 x 8
85 x 8
105 x 8

Work Sets:
Squats:
130 x 5
145 x 3
165 x 1

90 x 10 x 4

GHR:
BW x 12 x 3

Final Thoughts:
Walked into the gym in a really good mood, looking forward to the squat session. Warm ups felt good and strong, weight was going up really easily but as soon i got the work sets on my back I had lost it, felt really heavy and not so good. Managed to squeeze out the 165kg rep but that was a struggle and my form was off to say the least.
After that decided to cut back on anything else and just do some GHR to hit my posterior chain a bit.
Hard to admit but i am actually looking forward to the deload this week, especially the squats.
Think i am going to alter my 5/3/1 programming for the squat and reset my maxes as i think the next wave will stall.

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