Squats

Warm up : Pvc pipe, light stretching

Squat: 2 x 10 x bar
            2 x 5 x 135
             185 x 3
             250 x 5
             290 x 4
             340 x 3
             375 x 2
             395 x 1
             415 x 1
             440 x 1
Pause squats: 2 x 5 x 325

Heavy Band crunches: 5 x 10

Well Im done with the twice a week squat sessions. About two sessions to go before I take a week off or so and start my peaking cycle.

Accessory stuff

One arm DB rows: 2 x 10 x 160
Band assisted pull ups: 4 x 10...give me a break im a old fat bastard and out of practice.
Shrugs: 5 x 20 x 225
Arm curls : 2 x 8 x some weight

I was under the clock and wasn't feeling a 100% so I just worked fast and did a bunch of volume with lighter weight.

Bench session

Warm up ; Light Band / db movements

Bench: 2 x 20 x Bar
           95 x 10
           2 x 5 x 135
           195 x 5
           235 x 4
           275 x 3
           315 x 2
           350 x 1.....hmmmm, felt heavy
           315 x 8..... didn't push it

Incline Bench: 2 x 10 x 225
Seated Behind the neck press: 2 x 10 x some weight
Skull crushers : 2 x 12 x some weight

Wasn't a bad session nor was it good.Still feeling the effects from going ape shit on squats Sunday

Insane squat session....

Warm up: allot

Squat: 2 x 10 x Bar
          2 x 5 x 135
          185 x 3
          250 x 5
          300 x 4
          350 x 3
          400 x 2
          475 x 1.......DAMN EASY!!!
          400 X 15....OH did these suck!!!
I figured after the last set that I had earned a short session. Well now I have a general idea what my max might be and have a number to plug into my peaking cycle when I start.

Dick around session

Pendlay Rows: 5 x 10 x some weight
Shrugs: 2 x 10 x 455/ 315 x 40
Arm curls: 2 x Who the Fuck CARES!!!

I'm just glad I didn't have to train my main lifts tonight. Felt a little sluggish and just some work in and that was it.

A bench session that didn't totally suck...

Warm up : Allot

Bench : 2 x 20 x bar

             95 x 10

            2 x 5 x 135

             175 x 5

             215 x 4

             225 x 3

             255 x 3

             295 x 2

             345 x 1

             295 x 13..had a few left in the tank

Incline: 2 x 8 x 225... nothing heavy

Seated Behind the neck press: 2 x 8 x some weight

Skull crushers: 2 x 12 x some weight....did these damn strict

Well, it was a decent session not great but decent. It would seem that shifting  this session from yesterday to today was a smart move.

Squat session, shocker

Warm up : allot 

Squat: 2 x 10 x Bar
           2 x 5 x 135
           185 x 3
           250 x 5
           300 x 4
           350 x 3
           400 x 2
           450 x 1
           400 x 10
           400 x 5

Standing band crunches: 5 x 10

Well slowly approaching the end of my twice a week squat sessions.

More squatting....

warm up : Allot

Squat : 2 x 10 x bar
            2 x 5 x 135
            230 x 5
            270 x 4
            315 x 3
            350 x 2
            370 x 1
            385 x 1
            410 x 1

Pause squats: 3 x 3 x 305

Hanging leg raises: 4 x 12

Pretty easy session everything felt light as it should have.

Blow Goat Bench session...

Warm up : light Db movements

Bench: bar x 20
           95 x 10
          2 x 5 x 135
           175 x 5
           215 x 4
           255 x 3
           295 x 2
           345 x 1...SOB this felt damn heavy for some reason
            295 x 8.... again this felt heavy, stopped at 8 didn't want to grind out reps.

Shut it down.... just a complete shit show tonight. Felt sluggish both mentally and physically for some reason.

Another Fun Sunday Squat session

Warm up: allot

Squat : 2 x 10 x bar
           2 x 5 x 135
           225 x 5
           275 x 4
           325 x 3
           375 x 2
           440 x 1
           375 x 11..... had reps in the tank, my shit conditioning  is kicked my ass
           375 x 8
Standing Band crunches: 5 x 20

On a side note..... Not wearing belt at any time.

Upper back attack

T bar rows: 6 x 10 x some weight
Horizontal pull ups : 3 x 10.... held rep at top
Shrugs: 3 x 10 x 405/ 405 x 20
Arm curls: 2 x 8 x some weight